Boost Your Metabolism Now by Nicholas Stiles

Author:Nicholas Stiles
Language: eng
Format: epub
Publisher: Speedy Publishing LLC
Published: 2013-09-03T00:00:00+00:00

Chapter 5- Lifestyle Changes to Boost your Metabolism

Diet isn’t the only way to improve your metabolism, though eating the right foods at the right time can definitely be a big help. You also need to make smart lifestyle choices to help you build more calorie-burning muscle and retain less fat. By taking steps to protect your overall health, you’re potentially boosting your metabolism and helping yourself lose weight.

Exercise

Regular exercise is one of the most important things you can do to speed up your metabolism. Every kind of exercise counts, from light walking to strength training to vigorous aerobic activity. You can get better results by fine tuning your workout, however.

Cardiovascular exercises like jogging, bicycling and aerobics help boost your metabolic rate over time. One study of 10 men between 22 and 33 years old showed that vigorous cycling for just 45 minutes increased the subjects’ metabolic rate for 14 hours after the exercise stopped. These people burned almost an additional 40 percent of the calories they expended while exercising. That means that finishing off your workout with a period of intense cardio exercise could be just what you need to keep things going.

Overdoing the cardio work can be detrimental in the long run, however. That’s because this calorie-burning type of exercise doesn’t discriminate between fat and muscle tissue. When you focus primarily on aerobic exercise and don’t take the time to build your muscles, you risk lowering your metabolism instead of increasing it. Try at least a little resistance training if you want to get the most out of your body’s ability to use energy. Most people, women included, don’t need to be concerned about putting on too much bulk. Body builders and other very muscular athletes have to work hard to create their muscle mass; it’s almost impossible to do accidentally.

The best option for most people is a short period of strength training followed by an aerobic workout. Interval training, which is composed of short alternating periods of resistance and aerobic exercise, is another viable option for increasing your metabolism. Stick to slow lifting, since it increases your strength by about 50 percent over time. When it comes to the cardio, try alternating high intensity exercise with periods of lower intensity. This works extremely well if you start out with the more difficult exercise, followed by a slower, easier workout.

Avoiding Toxins

It’s also important to avoid exposure to toxic substances in your environment. In addition to the pesticides and other chemicals often found in food, there are many compounds that can negatively affect your metabolism. For instance, while smoking provides a short-term metabolic boost, according to the Journal of Applied Physiology, its long-term effects on your ability to exercise make it detrimental over time. Alcohol and environmental toxins can also slow down your metabolism. In order to speed things back up, you need to try living as cleanly and toxin-free as possible.

Good Health Habits

Many habits that have been correlated with good health in general are also good for maintaining an active and effective metabolism.

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