Exercises to speed up metabolism. The best exercises to improve your metabolism Metabolic training for weight loss

Metabolism affects the base level of energy the body needs to maintain vital functions. Although excess calorie intake and insufficient physical activity determine excess body weight, you can boost your metabolic rate to burn more calories and lose weight.

What is metabolism

Metabolism is the biochemical process during which the body converts food into energy.

Nutrients from food and drinks are oxidized and provide energy to the body to carry out its activities.

Even during rest, when you do nothing, your body continues to work - breathe, circulate blood through the vessels, maintain hormonal levels and renew cells.

The number of calories it takes to perform these basic functions is called the basal metabolic rate.

This value depends on several factors:

• Current weight and body shape. People who are heavier and have more muscle mass burn more calories, even while at rest.
• Floor. Men burn calories more efficiently because they have less fat mass and more muscle compared to women of the same age and weight.
• Age. As you age, the amount of muscle decreases, resulting in a slower ability to burn calories. After 40 years, metabolism slows down by 5% every decade.

Since metabolism is a natural process, the body has several mechanisms that regulate it according to individual needs.

Only in rare cases is excess weight associated with a medical problem, such as thyroid disease, which causes the metabolism to slow down.

Methods to speed up metabolism

If the metabolic rate is low, it takes a long time for the absorbed carbohydrates, proteins and fats to be processed into the energy necessary for the functioning of the body. As you lose weight, your metabolic rate will decrease because your body will need fewer calories.

Research shows that you can increase your calorie burn to lose weight by using some techniques to speed up your metabolism.

Fractional meals

Eat small meals often throughout the day, and don't skip breakfast.

Increasing the time between meals causes the body to enter fasting mode. In this case, the body tends to conserve energy to prevent exhaustion and lowers the metabolic rate.

Small portions of food every 3 hours stimulate the body, causing a short-term increase in metabolic rate.

Protein products

Add lean proteins to your diet.

Eating a diet rich in lean proteins, found in eggs, chicken breast and fish, will increase your metabolic rate because protein is difficult to digest and requires more energy to break it down in the digestive tract.

A good source of slow protein is cottage cheese - eat it before bed to get your metabolism working throughout the night.

Spices

Add spices to the dishes you eat. Spices contain natural substances that boost metabolism. Chili pepper, curry, ginger, mustard and garlic will help speed up your metabolism for a while. Add them to every meal.

Cardio load

Do at least 30 minutes of aerobic exercise per day.

Cardio exercise increases your heart rate, causing increased blood circulation and increased metabolism during the workout. Use interval training for maximum effect.

Power training

Building muscle helps raise your basal metabolic rate. Every pound of muscle mass burns 6 calories per day versus 2 calories burned by the same amount of fat. The more muscle tissue you have, the more calories your body burns, even while at rest.

Strength training to build mass is the only way to increase your metabolic rate over the long term.

Temperature

Use temperature readings to speed up your metabolism. When consuming cold water, the body is forced to heat it, which causes a temporary acceleration of metabolism. Likewise, people living in tropical climates have a faster metabolic rate because the body is forced to expend effort to cool the body.

Exercise performed in hot weather also places additional metabolic stress. The amount of energy metabolism in cold climates can be controlled by suitable clothing that does not cause the body to overheat.

Coffee

Coffee speeds up metabolism due to the caffeine it contains. Drink a cup of coffee before exercise, although the metabolic effect of caffeine is small compared to exercise.

In addition, caffeine is not safe—excessive coffee consumption can lead to nervousness, insomnia, and other unpleasant side effects.

Green tea

Drink green tea throughout the day.

Research shows that drinking a few cups of green tea along with physical activity has a greater metabolic benefit than exercise alone.

Green tea contains a complex of catechins, which exhibit antioxidant activity and help the liver convert fat into energy.

Adequate nutrition

Avoid crash diets. Severely reduced calorie diets negatively affect metabolism by slowing down the metabolic rate.

After returning to a normal diet, the body perceives the previous amount of calories as excess and stimulates weight gain.

In addition, strict diets are not balanced in terms of nutrients and vitamins, which leads to health problems.

Cellulose

Add fiber-rich foods to your diet: fresh vegetables, fruits and whole grains.

The body spends extra energy processing fiber foods, and some types of fiber are not digested at all, forcing the digestive tract to work and increasing the metabolic rate.

Fiber can be additionally consumed in the form of bran or dietary supplements.

Fat Burning Supplements

The use of sports fat-burning supplements is justified only when combined with regular training. They increase the efficiency of fat burning during strength training and add endurance to cardio training.

Without physical activity, fat burning supplements will not have an effect on your metabolic rate, but they can cause problems with the functioning of the nervous system and heart.

To speed up your metabolism, it is very important to develop a daily exercise plan. You don't have to go to the gym to do this - you can do it at home...

Do those extra pounds bother you? Has the reflection in the mirror stopped making you happy with your slim figure? Yes, when a long-awaited vacation approaches, everyone wants to have a body like from the cover of a magazine.

Each of us knows that there are a huge number of different physical exercises. Fortunately, among them you can find those that are right for you.

Today we decided to tell about the best exercises to speed up metabolism. Thanks to them, your figure will become fit and slim again. You will forget what extra pounds are.

Exercises to speed up your metabolism

You should always remember that before performing any exercise, even the simplest, it is necessary to warm up in order to warm up the muscles. This will protect your muscles from damage and, as a result, prepare them for exercise.

1. Heel lift

This simple exercise can be done at any time and almost anywhere in the house. You simply won’t be able to find excuses and be lazy.

First, you need to stand up and straighten your back completely.

Without bending your back, lift your heels to the back of your thighs.

This exercise is similar to jogging in the same place. It should start slowly, gradually accelerating the pace.

2. Fast snake

This exercise is a little more difficult than the first. To complete it you will need several small cones or some other objects. For example, water bottles will do.

Place at least 5 cones on the floor at equal distances. You will need to quickly run between them, making zigzags.

This exercise can be complicated, making it even more effective. To do this, you can bend over and touch the cones while running, and then run with your back in the opposite direction, returning to the starting position.

3. Lizard

This simple exercise is performed on the floor. To do this, you need to choose a spacious place. This strength exercise is great for speeding up your metabolism.

Lie down on the floor and raise your body completely relaxed.

You should lift it only with the help of your palms and toes. Your arms should be fully extended along the floor.

This exercise is sometimes called a plank. It is best to perform several series of this exercise.

Each time you will become stronger and more resilient. Taking this into account, in turn, it is necessary to increase the frequency of repetitions.

4. Raising your knees to your chest

To perform this exercise, you need to take a small mat and lie down on it.

• Cross your palms behind your neck, just below the back of your head.
• Bend your knees, bringing them closer to your chest.
• In order for this exercise to speed up your metabolism and burn extra pounds, you should repeat it for at least 1 minute.
• After this, lower your legs down and lightly massage your stomach. Rest a little and do another series of exercises.

5. Jumping rope

Surely as a child you had to jump rope. At that time, you didn’t yet know that this simple, fun exercise was good for your health. The time has come to get those forgotten jump ropes out again.

• In the beginning, you should keep your feet together while jumping. Try to jump so that your knees touch your chest.
• After this, you can complicate the exercise by alternating legs while jumping. Jump for 30 seconds on your left leg, and then 30 seconds on your right.

This simple exercise can be done almost any time and anywhere.

6. Dancing

Dancing is another great exercise that you should do every day. It is best for your movements to be intense and fast. In this case, your muscles will work harder.

The most important thing is to be in constant motion, relaxing and contracting your muscles.

One thing to keep in mind is to be patient and consistent while doing the exercises daily. Try to give your all during classes.

At the same time, do not forget to drink enough water: your body should always remain hydrated.

These metabolism-boosting exercises will make it easier for you to lose fat.

In addition, you can develop a daily exercise plan and perform it at home, in your usual environment. You don't have to sign up for a gym.

Try to leave a sedentary lifestyle and bad habits in the past. You need to work hard to keep your body healthy and strong.

Doing these exercises regularly will help you achieve your desired figure. published .

If you have any questions, please ask

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

Dear friends! Stay up to date with the latest nutrition news! Get new tips on healthy eating! Don't miss new programs, lessons, trainings, webinars! Let's get slim together, because together it's easier! To do this, leave your contact details and you will not miss anything new and interesting. STAY IN TOUCH!

Almost every person at least once in his life asks the question: how to speed up metabolism? There is an opinion that it is almost impossible to radically change metabolism - this is inherent in nature. However, nutritionists say: everyone can speed up the body’s work and speed up metabolic processes; you just need to make a little effort. And the first place in accelerating metabolism is not nutrition, but physical activity.

To speed up your metabolism, you must clearly understand that you need to start your body in the morning.

The first thing you should do is drink a glass of clean water at room temperature, and then do a few simple exercises. Charging will only take 15-20 minutes.

Running in place

Take yourself for a run right at home. And you don't have to have a treadmill to do this. Running in place for 3-7 minutes is an excellent warm-up not only for muscles, but also for metabolism.

Neck exercise

Using gentle movements, lightly rub your neck. Then gently tilt your head forward, try to touch your chin to your chest. After 3 seconds, return your head to the starting position. Then, with the same smooth movements, tilt your head to one and then to the other shoulder. Repeat the entire complex 3 times. Breathe evenly.

Swing your arms

Stand straight, feet shoulder-width apart, keep your head level. Raise your arms to the sides, bend your palms at a 90-degree angle, with your fingers pointing toward the ceiling. Without holding your breath, begin to perform circular movements with your hands, at first with a small amplitude, gradually making the swings wider. 7-10 swings in one direction and the same in the other are enough.

Swing your legs

Stand straight, feet shoulder-width apart, hands on hips. Perform leg swings. First forward, then sideways and backwards. Let the movements be springy, but the top point of raising your leg should be maximum for you. Every day, try to raise your leg as high as possible.

Forward bends

Stand up straight, place your legs freely, as comfortable as you like. Clasp your hands behind your back. Keep your back straight. Inhale deeply through your nose. As you exhale, bend forward, raising your hands clasped behind your back as high as possible. Hold your breath for 3 seconds. Return to the starting position. Repeat 3 times.

Final exercise

Stand straight, feet shoulder-width apart, arms along your body. As you inhale (inhale through your nose), raise your arms up through your sides, while simultaneously raising your head up, as if looking at your hands. Stretch your whole body up behind your hands, hold your breath. Stay in this position for several seconds. As you exhale, lower your head and arms down (lower your arms the same way as you raised them, across the sides). Repeat three times.

To speed up your metabolism, these exercises should be performed in the morning before breakfast.

This set of exercises will increase blood circulation, smoothly “turn on” all systems, and force the body to burn energy, and therefore excess fat.

Ideally, this complex should be supplemented with evening exercises. To speed up your metabolism, you should do stretching exercises, cardio exercises,

A guide to easy and fast weight loss. The article contains all the ways to speed up the metabolism in the body for weight loss. The list includes the most effective exercises, products to improve metabolism and tips for lifestyle changes.

Have you ever thought about your metabolism? And it would be worth it, since the metabolic rate (metabolism in other words) is the body’s ability to burn calories in an unloaded state, in other words, this is the main means in the fight against fat reserves. We will tell you how to start your metabolism to burn additional calories even at home and lose weight.

In order to improve your metabolism and make the tool responsible for burning excess fat work, you just need to perform a few simple exercises.

1. Increase high-intensity interval training

We've already talked about them, but I'll say it again: High-intensity interval training is the eighth wonder of the world. They are quite simple and require only 15 minutes of time to perform at regular intervals and maximum load, which will speed up your metabolism. Research from Baylor College of Medicine has shown that an intense workout boosts your metabolism and helps you burn far more calories over a 24-hour period than one hour of steady-state cardio. According to another study from East Tennessee State University, in a day an additional 100 calories are burned, and this is an acceleration of metabolism.

Still in doubt? Scientists at the University of Edinburgh have proven that complex performance of several simple movements, each of which lasts 30 seconds, yes, just 30 seconds, can significantly improve metabolism.

How to Design a Fat Burning Workout

What movements? Glad you asked. Each exercise should be performed for half a minute with a ten-second break between them. Three sets of each exercise can significantly improve your metabolism.

Dumbbell curls with rotation

• Take a dumbbell in each hand, extend your arms along your body, palms facing each other.
• Using the strength of your biceps, lift the dumbbells one at a time to shoulder level, curling your palms toward your chest as you lift.
• Lower the dumbbells slowly on each side, repeating the exercise alternately for each hand.

Bodyweight squat

• Legs shoulder-width apart, feet pointing in different directions.
• The exercise begins with bending the knees followed by a squat at the hips.
• Squat to a position from which you can quickly return to the starting position.
• Keep your head up and your back straight.

One-Arm Overhead French Dumbbell Triceps Press

If you don’t have a bench at home, you can use the stairs.

• Sit on a bench and take a dumbbell in your hand.
• Raise your arm above your head, perpendicular to the floor, slightly back from your head. Turn your hand so that the dumbbell faces the floor.
• Slowly lower the dumbbell behind your head.
• Return your arm to the starting position by flexing your triceps.

One-leg bridge for training the gluteal muscles

• Lie on your back and lift one leg.
• Try to lift your hips off the floor as high as possible.
• Then slowly lower yourself to the floor.

2. Snack as often as possible

No, this is not part of the exercise, you need to eat as often as possible to gain weight. While some might say that snacking every time you're hungry will lead to obesity rather than getting fit, research shows that a moderate appetite keeps blood sugar and insulin levels stable, which improves metabolism. That's right, hunger doesn't work here, as it forces the body to survive and try to accumulate fat.

3. Add spice to foods

If you want to feel how calories are burned during the metabolic process, then you should eat scalding foods. I don't mean the kind of food that makes fire come out of your mouth, I'm talking about spicy food. Research from the University of Copenhagen shows that consuming capsaicin, the ingredient that gives chili peppers its heat, expends much more energy in a process called thermogenesis, which raises body temperature. This is another reason to reconsider your views on men who prefer spicy food.

4. Do breathing exercises

Sit down and take a few deep breaths. Done? Great, you've slightly improved your metabolism. How? Research by scientists at the University of Toronto has shown that if you do breathing exercises for a few minutes a day, your cells receive more oxygen and, as a result, spend more energy. That's not all, researchers at Louisiana University Hospital in Switzerland discovered That a few minutes of deep breaths maximizes metabolism, reducing insulin resistance. Guys, breathe easy.

5. Drink green tea

You can boost your metabolism by simply adding milk and sugar to your green tea. According to American Journal of Clinical Dietetics, green tea catechins can increase overall calorie burning by 4%. Which drink suits you best? South African rooibos may not only reduce energy expenditure, but also prevent the formation of fat cells in the first place, results show research published in the magazine "Phytomedicine".

6. Add dark chocolate to your diet

Although many men can easily switch from one brand of chocolate to another, for example, from a Snikers bar to a bar of dark chocolate, this can affect mental performance. Researchers at the University of California found that eating chocolate with 70% cocoa content or higher boosted metabolism over a two-week period. How? Dark chocolate contains a large amount of theobromine, a chemical element that stimulates the production of adrenaline, which, in turn, significantly increases metabolism and metabolic processes in the body. A few chocolate bars a week is enough.

7. Drink cold water

You may know that drinking two cups of water before meals will make you feel full, but did you know that drinking ice water can help you lose fat and improve your digestion and metabolism? The principle of operation of this method is simple: when you drink chilled water, the body has to burn calories to warm itself, which speeds up the metabolism. If you drink two liters of ice water in a day, then 95 calories are spent, say researchers at Humboldt University. A simple method without any cost.

8. Eat before bed

Remember when mom said not to eat after eight? This is not entirely true. Some perhaps slightly hungry Florida State University scientists claim that eating a light snack before bed can actually improve your metabolism at night. We know what a “light snack” is, right? Something that contains less than 150 calories and is preferably rich in protein.

9. Thermal regulation

This method is not ideal, but it speeds up the metabolism a little. According to research from the American Institutes of Health Clinical Center, if you turn your thermostat down to 17 degrees Celsius, you can burn 7% more calories than at 23 degrees. Combined with exercises broadcast on television, it significantly improves metabolism than "Game of Thrones Marathon".

10. Increase sleep time

Can't close your eyes at night? Research from Stanford University and the University of Wisconsin shows that lack of sleep reduces the level of leptin, a hormone responsible for regulating energy intake and appetite, which makes it difficult to speed up the body's metabolism for weight loss. Sleeping less than eight hours reduces leptin levels by 15.5%. If you want to keep your hormones and metabolism levels up, go to bed as early as possible, as required. norms on maintaining mental health.

We told you simple ways to improve your body's metabolism to lose weight. Let us remind you once again that in order to burn fat, you must comply with the condition - burn more calories per day than you consume. Therefore, you need to create a nutrition plan that will allow you to consume as few calories as possible, while still staying full so that your body does not feel hungry and does not store fat for a rainy day. This can be achieved by increasing the consumption of green vegetables that are rich in fiber, protein foods and foods containing complex carbohydrates (preferably in the morning to stock up on energy for the day).

The next stage is to create an increased level of activity, that is, to increase calorie consumption through training and additional movement, which will greatly help speed up and maintain metabolic processes at a high level. For example, take the stairs instead of the elevator, walk home, or at least get off the bus 2-3 stops from home and walk. Probably the simplest and most effective way to speed up your metabolism for weight loss is to follow the Japanese advice to take 10 thousand steps per day. It is also beneficial for the health of the heart and all body systems.

How to boost your metabolism and lose weight quickly?

Leave your feedback if you have tried one of the methods to speed up your metabolism for weight loss described in this article. Or if you can give good advice, also ask your questions.