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5 Tips to Boost Your Metabolism and Burn More Fat

5 Tips to Boost Your Metabolism and Burn More Fat

Written by
November 3, 2014
Updated December 10, 2018
Category: Nutrition

Whether you’re trying to lose fat or maintain your sleek physique, boosting your metabolism to a higher rate is always a good idea. Increasing your metabolism means your body burns calories at a higher rate. Here are 5 Tips to Boost Your Metabolism and Burn More Fat.

Onnit Earth Grown NutrientsMetabolism Tip #1: Build Lean Muscle

Training hard to add lean muscle tissue is the best way to increase your muscle mass and boost your metabolism. Not only does this effect come from training, but also from fueling your body with proper nutrition.

Nutrition is a very complicated thing for many people and burning fat while preserving muscle, can be quite challenging. Our bodies do not like muscle mass because it is a liability since it requires calories to maintain or gain. Fat is easier to store and is found it most of our foods that we eat.

The more muscle you have on your body the more calories you can consume and this, in turn will help your body burn fat.

Muscle mass increases your metabolism and when you fuel your body with adequate amounts of protein, this has a thermogenic effect which means your body heats up and burns calories more efficiently and you will become leaner.

Metabolism Tip #2: Eating Smaller Frequent Meals

All day long our bodies are burning calories. Even at rest, we are like a furnace constantly burning through fuel. If we fail to fuel the fire, it will go out and stop burning the calories and begin to store them as fat.

Fueling your body frequently allows you to utilize the calories and burn them efficiently. I learned this as a Figure Competitor and I always seemed to be hungry every 3-4 hours.

This is due to the body processing the calories from clean or healthy foods and repairing muscle tissue from training. It also needs plenty of hydration to help speed this process along. Water and fiber flushes out the excess fat.

Metabolism Tip #3: Breakfast

One of the most effective ways to increase your metabolism is to never skip breakfast. You have been fasting all night and as a result of that, your body may become catabolic. Eating a healthy breakfast will jump start your metabolism and help you burn more fat as a result. This means fueling your body with the right amount of proteins, fats and carbohydrates depending upon your training.

Metabolism Tip #4: Cycle Your Carbohydrates

Another great method of getting lean and shocking your system would be to cycle your carbohydrates. This may look something like this:

  • High carbohydrate day (300 Grams)
  • Medium carbohydrate day (200 Grams)
  • Low carbohydrate day (75-100 grams)

Each day you vary up your nutrition so that you are eating larger grams on the training day that will require a lot of high volume training or compound body movements. A light carbohydrate day mostly consisting of vegetables and proteins possibly on a day when you are not training or only doing cardio.

This method keeps your body guessing and will definitely speed up your metabolism. You will become leaner as well and have more energy when you train instead of becoming sluggish from the same portion sizes each day.

Metabolism Tip #5: Vary Your Training

5 Tips to Boost Your Metabolism and Burn More Fat

Adding different training styles can also be effective when trying to boost your metabolism. Tabata Style or H.I.I.T, high intensity interval training, is a very effective way to shock your body so you are not burning the same amount of calories each day.

Intervals with Kettlebells or cardio equipment, such as a jump rope, would be perfect for the style of training. Just be prepared to go all out in these types of workouts.

Try this tabata style workout with a Kettlebell. Remember to go all out in the work sections and only rest ten seconds. These workouts are amazing and only four minutes long. You can also do this with a jump rope or sprints.

Metabolism Boosting Workout

A1: Kettlebell Two hand Swings 20 sec
10 sec rest
A2: Kettlebell Swings Left Arm 20 sec
10 sec rest
A3: Kettlebell Swings Right Arm 20 seconds
10 sec rest
A4: Kettlebell Alternating Swings 20 seconds
10 sec rest
A5: Kettlebell Snatches Left Arm 20 second
10 sec rest
A6:Kettlebell Snatches Right Arm 20 seconds
10 sec rest
A7:Kettlebell Jerk Left Arm 20 seconds
10 sec rest
A8:Kettlebell Jerk Right Arm 20 seconds
10 sec rest

Lisa Balash has been a top Pilates and Kettlebell trainer in Las Vegas, NV since 2003. Lisa opened her studio Elite Physiques in 2008 and is currently training a variety of clients. Lisa still enjoys being an athlete herself and competes in Kettlebell Sport. She has released two instructional DVDs, Kettlebell Bombshell Vol. 1 and 2, which include 6 follow along workouts. These DVD’s have gotten rave reviews and were #26 on Amazon’s top 100 list. Lisa is also an ambassador for FitFluential and ReebokONE.
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