You should lift weights properly
There has never been a dispute that resistance training is an excellent method to counteract the metabolism drop that comes as years go by. However, new studies have shown that resistance training is optimal when you are lifting slowly. Increasing your rest time intervals to three to four minutes can actually increase muscle growth when compared to short rest periods.
In any case, what’s important is that you do it three or four times per week. You can combine various types of training like adding strength movements to an HIIT session.
Protein is macronutrient #1
You must have heard by now that the more muscle tissue you have, the greater number of calories you burn. And everyone knows that protein is the essential macronutrient for muscle growth, muscle tissue breakdown prevention that happens at a faster rate when you get older and when you are on a cutting diet. Protein-rich foods include lean meats, legumes, seafood, dairy, eggs, and nuts.
You can burn calories all day long
Here’s a list of tips you should do at certain hours of the day:
6 a.m.: Start exercising. Studies show that you can lose up to 20% more fat by exercising early in the morning on an empty stomach.
7:30 a.m.: Drink a whey shake. Research has found that those who ingest whey protein at breakfast had bigger calorie burning capabilities in the morning that those eating a meal high in carbs, like cereal.
11 a.m.: Refill the bottle with water. One study has shown that drinking 18 oz of water increased the metabolic rate by approximately 30% for more than an hour.
1 p.m.: Have a salad. Add a sweet red pepper in it. Red peppers have a chemical known as dihydrocapsiate which is known for its metabolism-boosting properties.
3 p.m.: Go for a walk. Walks are relaxing and low in intensity and can burn up to 400 calories per day.
7 p.m.: Turn off all electronic devices before having dinner. When you are exposed to blue-enriched light emitted by smartphones, TV, and other devices during dinner increases insulin resistance.
7:30 p.m.: Have some carbs. One study showed that those who ate their daily carbs during nighttime burned more calories after their lunch than those people who ate carbs earlier in the day.
9 p.m.: Lower down the temperature. Sleeping in a colder room boosts the body’s creation of brown fat tissue which is a type of fat that burns calories.
Some illnesses can have an effect on your metabolism
- Pre-diabetes is a condition where insulin levels are elevated which in turn inhibits the metabolism of fat. However, implementing healthy choices in your lifestyle like exercising and low-carb diet can help you repair your metabolism.
- Thyroid disorders include overactive thyroid, a condition known as hyperthyroidism which can make your metabolism speed up way too much and underactive thyroid, a condition known as hypothyroidism, which can slow metabolism down to a crawl. Luckily, both conditions can be taken under control with proper medication.
- Polycystic ovary syndrome occurring in women where the hormonal imbalance presents a higher risk of developing resistance to insulin which impacts metabolism. Treatments for this condition include birth control pills meant to regulate the hormone levels and the drug metformin used for those suffering of diabetes.
- Osteoarthritis and rheumatoid arthritis; conditions that do not have an impact on metabolism in a direct way but can have a detrimental effect on exercising. If you stop exercising it leads to muscle tissue breakdown and a drop in metabolism.