There are some extremely lucky people out there who have high metabolisms. This means their bodies are super efficient at burning calories and getting rid of fat. Having a fast or slow metabolism is something that can be genetic. Though for those who aren’t blessed with having a naturally super fast metabolism (like me), the good news is there are things you can do that will help speed it up. Boosting your metabolism will help you burn more calories throughout the day and shed fat quicker. My new F.I.T. program aims to get your metabolism on super drive with the following techniques.
1. Strength training
The best way to build lean muscle is to do strength training. Muscle burns fat and therefore the more muscle you have the better your metabolism will work. This doesn’t mean you need to look like Arnold Schwarzenegger to have a good metabolism. Girls can build long lean muscle that will be just as effective at melting fat off the body. In all of my programs I always incorporate weight training exercises for this reason.
2. Circuits also known as HIIT (High Intensity Interval Training)
Circuit or interval training is a great way to boost your metabolism. They are short and intense workouts where you perform one exercise after another with little or no rest in between. This keeps your heart rate up and in the fat burning zone. The best thing about this type of training is you keep burning calories for hours on end after the workout. That’s why it’s such a powerful way to train for your metabolism. It’s all about training smarter and getting your body to burn as much as it can for as long as it can.
3. Don’t under eat
Never ever under eat. This will only cause your metabolism to slow down and hold onto body fat, or worse store more. If you have previously been on a low calorie/low carb diet then I suggest seeking professional advice on how to gradually introduce more carbs to your diet over a period of time so you can get your metabolism running efficiently.
4. Eat regularly
In my F.I.T. program I recommend to eat every few hours. That’s because eating regularly and small amounts helps keep your metabolism going. A lot of people when dieting will skip meals in hope that it will help them lose weight. However when you skip a meal your body goes into starvation mode and it just means next time you eat, it will try and store onto as much fat as possible. Plus when you are hungry you are more likely to overeat or make unhealthy choices.
5. Always eat breakfast
Too many people skip breakfast because they run out of time or just don’t like eating in the mornings. However breakfast is essential to jump-start your metabolism after you have been fasting all night. If you don’t feel like a big meal, then grab some fruit, make a smoothie or have a protein shake. Even just something small will help kick start your metabolism for the day.
6. Buy organic
I always recommend buying organic if you can. Foods that are not organic can be full of nasties such as pesticides, hormones, antibiotics and other toxins, which are terrible for you. They can mess up your endocrine system and metabolism, increasing your body fat percentage. These nasties are also related to autoimmune diseases, cancer, MS and heart disease. Think of buying organic veges as an investment into your long-term health.
Sleep is so important to overall health, not only does a poor nights sleep affect your mood and productivity the next day, it also affects your metabolism. Studies show that people who get poor sleep struggle to regulate their blood sugar levels. This can lead to feeling hungrier, especially for foods with complex carbohydrates, which leads to weight gain. So just as exercise is important for your metabolism, so is getting a good night’s rest.
Now here is good news for coffee drinkers, caffeine has shown to help increase your metabolism. However don’t go for sugary filled coffee with flavourings if you are going to drink it. I always recommend having a long black and if you want it sweet use a natural low calorie sweetener like stevia. If you are going to have milk then opt for unsweetened almond milk or full fat cow milk. The low fat kind can be filled with sugar and other nasties. Though if you do want to boost your metabolism with caffeine then I would highly recommend starting to drink green tea. Not only does it contain caffeine but also is high in other antioxidants that help reduce signs of ageing. Please note don’t consume anything with caffeine in it after midday as this will then affect your sleep (see point 7).
I hope you found some of these tips helpful. For some great fat burning and metabolism boosting workouts head on over to my Facebook page. Or if you want to make some big changes then check out my life F.I.T program.