7 Ways To Boost The Metabolism
First of all.. What is BMR?
Simply put, BMR - Basel Metabolic Rate is that number (rate) of calories your body uses per day to perform your daily tasks as well as bodily functions such as your heart, lungs, other organs and digestive system.
Here are 6 ways to increase your metabolism to it's optimum.
1. High intensity interval cardio, - HIT or HIIT will increase your metabolic rate and keep your metabolism working for hours after. By incorporating HIIT into your regular workout, your body will be under much more strain than usual and therefore needs longer to recover keeping your metabolism going. Low intensity cardio is great for burning metabolism whilst you are doing it, but when you stop, your metabolic rate reverts back to normal.
2. Lifting weights is even better than HITT for keeping that metabolism going after you have finished lifting. Again it is because the body is under strain and needs more time to recover than from HIIT.
3. Food can make a difference. There is no real evidence as yet. However Cruciferous/fibrous vegetables are thought to rev up the metabolism as well as spices such as chili/chili powder.
4. Green tea is a booster of the metabolism, although you need to drink 3 to 4 cups a day to reap the benefits. It is very popular with the fitness world but there are many different brands out there so take care to buy a better quality tea for maximum effect. Loose whole leaves are the best as quality is impaired when processed as in all foods.
5. Sleep is important, not getting enough sleep can is so many negatives when it comes to bodybuilding. Research shows that metabolism is affected by lack of sleep affecting glucose and cortisol levels.
6. Eat more food - Your metabolism slowly adapts to the amount of food it has. By slowly adding a few extra calories or carbohydrates a week (anywhere from 5g-50g) you are able to increase your bodies BMR. This is also true for restricting your food - your body adapts to lower calories and slows down the metabolism. This is also known as metabolic damage or metabolic adaptation.
7. Increase muscle mass - muscle tissue requires more calories to sustain than fat tissue therefore the more muscle mass you have the higher your BMR will be.