Exercises to speed up metabolism. Exercises to improve metabolism Exercises to improve metabolism and metabolism

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 Create 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.

Previously it was believed that if the metabolism is disturbed, then this cannot be changed. However, it is possible to speed up metabolic processes for some time thanks to the special training “Metabolic Training”. What is it and how is it different from the fitness we are used to?



Cardio exercise is considered the most common type of fitness for weight loss these days. Those who want to reduce their volume spend hours on bicycles and elliptical trainers, watching TV series or work presentations in the process, while few manage to achieve the desired result. This happens because during regular cardio training, a certain amount of accumulated calories is burned, but as soon as the workout ends, fat burning and all metabolic processes stop. The difference with metabolic training is that when the training ends, all the magic in the form of increasing the body's basal metabolism just begins and continues for another day or two! This occurs due to an increase in the body’s “oxygen debt” during training (the amount of oxygen necessary to eliminate the anaerobic energy supply products accumulated in the body during intense muscular work). This leads to the first and most important condition for the phenomenon of metabolic training: the training must be intense (it must be hard for you) and dense (you must do a large amount of work in the allotted time), that is, it is necessary to perform, for example, as many dumbbell presses or push-ups as possible in a certain period of time. Two main types of training are suitable for these purposes: metabolic strength training and aerobic interval training.

• Metabolic strength training

• Interval Cardio Training

What are the benefits of metabolic training?

Metabolic Training Example

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.

Not all of us love cardio. We often try in various ways - through interval training or other means - to reduce the amount of time wasted on the treadmill. Some people drag their work to the simulator, some watch movies on an iPad, others, checking Google, practice complex programs, constantly changing the angle of inclination and speed. An excellent alternative to cardio-metabolic training. In addition, it allows you to burn fat much more effectively, as it affects metabolism.

What is metabolic training

“Metabolic training” is a very fashionable expression now, but people don’t always understand what it means. This training does not affect the speed of chemical reactions, but the amount of energy the body spends on certain needs.

Training can be called metabolic if it focuses on parameters other than intensity. Heart rate, feeling of difficulty of the load, shortness of breath, sweating, loss of strength - these are not universal indicators of any physical activity. Based on these parameters, one cannot draw a conclusion about the efficiency of the load - they subjective and are more likely associated with the reaction of the sympathoadrenal system, depletion of energy sources, inhibition in the motor parts of the nervous system, etc. Dmitry Kalashnikov writes very well about this in his blog. Training with a high oxygen debt and high heart rate cannot be automatically considered useful. So what is possible?

The following exercises are effective for weight loss:

• High-intensity strength training in a medium-rep mode
• Low intensity continuous cardio

MRT (Metabolic Resistance Training) is a metabolic training with weights that increases strength endurance and burns subcutaneous fat.

Energy expenditure after an MRT course can easily exceed 600 kcal, depending on the exercises chosen. In addition, the oxygen debt increases significantly - the amount of oxygen necessary to oxidize the under-oxidized metabolic products accumulated in the body during intense muscular work. Oxygen debt is measured as the amount of energy required to return the body to its normal state after exercise. The body needs energy to transform from Mr. Jock to Mr. Breathe Normal. Depending on the intensity of the training for 38 hours or more, the number of calories burned will be high.

Metabolic training can be the foundation of your fat loss efforts as opposed to low-intensity, long-duration cardio. Each muscle group must be worked hard, frequently, and at an intensity that will create significant metabolic disruption, causing the metabolism to accelerate for several hours after the workout.

This means doing full body workouts in supersets, trisets, with dumbbells or kettlebells, or in a circuit training format, which would create a high metabolic demand. But they need to be done in such a number of repetitions that lactic acid is produced. Leg, back and chest workouts burn a lot of calories and increase metabolism more effectively than isolated exercises on one muscle group. The best number of approaches is 8-12.

The idea behind MRT is to get more exercise done in less time. This is best achieved by implementing a high number of repetitions (15-20 per set) with a minimum amount of rest between sets. The key to optimal results is to train at or close to your maximum capacity. So do as many sets as you need to get close to muscle failure. If you find yourself unable to complete a set, your metabolic effect and your performance will suffer.

MRT is always a full-body workout that engages all major muscle groups during each session. Since the metabolic weight of each exercise depends on how many muscles are involved, incorporate multi-joint exercises whenever possible. By using more muscles, you expend more energy. Complex exercises are optimal: squats, presses, rows to work the muscles of the torso and thighs. You need to train three times a week for normal recovery.

3 supporting studies

1. The researchers used a circuit training protocol with 12 repetitions for 31 minutes. Oxygen debt increased significantly and remained stable for 38 hours after exercise. This is a significant period for metabolism. If you, for example, exercise for 1 hour on Monday morning, you will still burn more calories at midnight on Tuesday.
2. Researchers divided overweight people into three groups: those who simply diet, those who practice aerobics along with their diet, and those who diet, do cardio and strength training. The first ones lost 7 kg of fat in 12 weeks. The second group lost only 500 g more. They trained three times a week, first for half an hour, then for 50 minutes. Nothing special. The third group lost 11 kg of fat. This is 44% and 35% more than in the other two groups. Adding aerobics to the diet did not lead to a significant result. 36 sessions of 50 minutes is too much effort for 500g of fat loss. But adding strength training significantly improved the results.
3. Did the researchers separate one group of people who did 4 hours of cardio per week and another group? who did strength training 3 times a week. The program of the second group was as follows: 10 exercises, 2-4 sets of 8-15 repetitions. Both groups lost weight, but the second group lost a lot more fat and no muscle mass, despite an 800-calorie-a-day diet. The second group also increased their metabolism compared to the first group, which decreased.

Metabolic training

Workout Program 1 - Supersets

It is suggested to do it 3 times a week. The program lasts for a month. Rest between sets in the first week is 1 minute, from the second week - 15 seconds.

• Superset: Squats (3 sets of 10-12 reps) + Dumbbell bench press (3 sets of 10-12 reps)
• Superset: Kettlebell swings (swing between legs, 3 sets of 10-12 reps) + Dumbbell bent-over rows (3 sets of 10-12 reps with each arm)
• Superset: Push-ups (3 sets to failure) + Facelifts (3 sets of 10-12 reps)
• Roll-outs on a fitball (3 sets of 30 seconds).

Training program 2 - circuit training

Circuit training is perhaps the most popular MRT technique, and it's worth it - it really works! The energy “cost” of a circuit session is estimated to be approximately 7 kcal/kg/10 hours. This equates to approximately 600 kcal per hour for an average 90 kg man. Not bad, right?

Circuit training has an even better effect on the magnitude and duration of oxygen debt compared to other traditional forms of strength training. In short, you can burn hundreds and hundreds of calories if you structure your circuit training correctly.

Create a series of exercises that involve the muscles doing push/pull work, starting from the upper body and ending with the lower body (ie: chest, back, shoulders, biceps, triceps, quads, hamstrings, calves and abdominals). Move from one exercise to the next with minimal rest (ideally less than 15 seconds). Do three circles. Don't miss it.

• Tabata I, Nishimura K, Kouzaki M, et al.(1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max." Med Sci Sports Exerc 28 (10): 1327–30.
• Tabata I, Irisawa K, Kouzaki M, Nishimura K, Ogita F, Miyachi M (March 1997). "Metabolic profile of high intensity intermittent exercises". Med Sci Sports Exerc 29 (3): 390–5.
• Schuenke MD, Mikat RP, McBride JM. Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29
• Kramer, Volek et al. Influence of exercise training on physiological and performance changes with weight loss in men. Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999
• Bryner RW, Ullrich IH, Sauers J, Donley D, Hornsby G, Kolar M, Yeater R. Effects of resistance vs. aerobic training combined with an 800 calorie liquid diet on lean body mass and resting metabolic rate. J Am Coll Nutr. 1999 Apr;18(2):115-21.

Try Metabolic Training and let us know how you like it!

Often the problem of excess weight is caused by a slow metabolism - a low metabolic rate in the body.

This is a process in which, to put it very simply, food and drink are converted into energy. You can speed up your metabolism in different ways, including with the help of simple fitness exercises.

The most effective way to speed up your metabolism is aerobic exercise. You can give your metabolism a serious boost by doing at least 30 minutes of physical activity several times a week. Aerobic exercise, such as running, brisk walking or swimming, can help increase the number of calories you burn and stop weight gain.

Strength training will also come in handy. Working out is the best way to burn calories. The better muscle development you have, the more calories you will burn per day. This is because even when you are resting, your muscles are still using up energy. By exercising for enough time, you can stop the natural decline of metabolism, which can begin in your 30s.

1. The first most effective and accessible exercise for most of us is walking.

It can be done anywhere, anytime, and by almost anyone. To walk, you don’t need to buy expensive accessories or a membership to a fitness club, you don’t need special training, and your health status, by and large, doesn’t matter. Therefore, we put this type of physical activity in first place. Beginners can try brisk walking for 10 minutes at a time, gradually lengthening the brisk walks. The ideal option is to walk the dog, because you need to go outside anyway and a routine activity can be turned into fitness.

2.Interval loads- this is not just monotonous performance of the same exercise, but a constant variation in the types of physical activity. This way we seem to step out of our comfort zone every few minutes, making the activity more effective. One cycle: maintain the rhythm of the exercises for 1-2 minutes, then rest for a couple of minutes. Repeat the cycle the required number of times.

3. Squats develop several muscle groups - quadriceps femoris, gluteal muscles, and also stretches the hamstrings. Stand straight, place your feet shoulder-width apart (starting position), keep your back straight, bend your knees, as if you were sitting on a chair. Now return to the starting position and perform the exercise several times.

A little advice: try first squatting with a chair, then barely touching the chair, and then without a chair at all

4.Lunges forward Just like squats, they work multiple muscle groups and also help you improve your balance. Take a big step while keeping your back straight. Bend your front knee 90 degrees. The other knee should be as low as possible without touching the floor.

5.Push-ups is also a multi-joint exercise that uses many muscles in the body. The abdominal muscles and triceps receive the greatest load, and static tension is given to the quadriceps, forearms, anterior deltoids, small muscles of the hand, etc. Do a handstand, spreading your arms wider than shoulder width, so that the whole body forms a beautiful straight line from shoulders to heels. During the spin cycle, try to maintain this beautiful line. The female version is on your knees.

6.Abs pump while lying on the floor- the easiest and most affordable increase and strengthening of the abdominal muscles, which also reduces the amount of fat and makes the stomach beautiful and flat. Lying on your back, placing your hands behind your head (you can cross them on your chest) and keeping your chin as close to the jugular cavity as possible, we begin lift your body up. In this case, the legs remain bent at the knees. The back should be straight. The neck is on the same level as the back. You should not be able to see your elbows in your peripheral vision.

7.Running in place restorative really strengthens the body, makes capillaries work, stimulating blood circulation and enriching the blood with oxygen. You need to run in place for 3-5 minutes in a completely relaxed state, while your arms can dangle like whips and your legs can be bent. You should enjoy running like this and imagine how you are improving the functioning of your entire body.

Remember to breathe while doing these exercises. Breathing should be rhythmic and regular. This way you contribute to the maximum enrichment of blood with oxygen.

In general, even if you don’t specifically engage in sports, you can simply move actively in everyday life - this is also a good way to speed up your metabolism. For example, you can take the stairs instead of using the elevator, stand up every time you talk on the phone, choose a parking spot away from the entrance to the office building, and so on. All these seemingly simple things are a small contribution to speeding up metabolism.
Based on materials from: zhivem-zdorovo.com, www.woman.ru