9 Effective Strategies To Boost Your Metabolism!

What Is Metabolism?

Your metabolism also known as your resting metabolic rate refers to the number of calories you burn in a resting state such as sitting, lying, sleeping etc. Your metabolism accounts for up to 70 percent of the calories you burn per day. The higher your metabolism, the more calories you burn, simple. This means you may be able to eat more calories than a person of similar stature and better maintain your weight.

Strategies To Boost Metabolism

We all have that friend who seems to be able to eat whatever food/s they want but still maintains a six-pack year-round and not put an ounce of weight. They don't count calories; no matter what they eat and how much they eat they simply don't put on any weight.

The rest of us are forced to spend hours in the gym each week just to keep our weight in tact. The moment we seem to give into temptation and eat something that wasn't planned, it seems as if the weight just piles on and in the wrong places.

The great news is that you can boost your metabolism and enough to help you feel less anxious about going back for seconds or having a piece of cheesecake as well as including a nice tasty burger when dining out.

Let's look at nine simple yet effective methods which can be deployed to boost your metabolism into gear......

Training with weights induces muscle damage, which is necessary for muscle growth to occur which in turn will help increase your resting metabolic rate. A tough bout of resistance training can help to elevate your metabolic rate in a short space of time.

To fully capitalise on the benefits of resistance training, be sure your workouts are intense and done correctly. Focus on the major muscle groups implementing both compound and isolation exercises in your routine. Aim for the 8-12-repetition range, lifting to failure on each working set to really induce those muscle fibres and help sky rocket your metabolism.

The style of exercise you choose also has a major impact on your metabolic rate. By introducing high intensity exercises you will burn more calories during your workout which is imperative in helping you to lose weight whilst helping to increase your overall metabolism.

Consuming dietary protein directly triggers muscle growth and repair. To maximise protein's muscle-building response, it's important that you're not only eating enough, but that you're eating it frequently throughout your day. The amount of muscle mass you have impacts your metabolic rate so it makes sense to include protein throughout the day to help boost your overall metabolism. Try to include around 25-35 grams of protein per meal split into 5-6 smaller meals a day to help kick your metabolism into gear. You can include a good quality whey protein such as LA Whey in a few of your meals as it will provide quality protein helping to rev up your metabolic rate.

Dieting long term can have an adverse effect to your metabolism because your body will beginning to conserve energy which in turn depresses your metabolism. You need to eat smart and avoid foods that will impact your weight but it's essential that you don't deprive from food as in the long run your metabolism will slow down.

Ideally, the longer you can spend away from a calorie deficit, the better the impact you'll have on muscle mass, and ultimately your metabolism.

5. Drink More Cold Water

People who drink water instead of sugary drinks are more successful at losing weight and keeping it off. This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake. Calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature. Water can also help fill you up which in turn will lead to you eating less throughout the day.

6. Get a Good Night's Sleep

Lack of sleep can decrease the amount of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones. Therefore you should aim to get around 8 hours sleep during the night to help increase your metabolism.

7. Drink Coffee

Drinking coffee can significantly increase your metabolism and help you lose weight due to it's caffeine content. Coffee's effects on metabolism and fat burning may also contribute to successful weight loss and maintenance

Most guys spend 45 minutes to an hour in the gym, then spend the rest of their day sitting at work, on the subway, and couch. Not that it negates your workout, but you could be doing your body a huge favour by getting up frequently.

Make sure you eat breakfast. Eating a nutrient-rich morning meal (like oatmeal with almonds and berries, or a spinach-and-feta omelette with a slice of whole-grain toast) shortly after getting out of bed literally wakes up your metabolism.