"Metabolic" refers to the breakdown of food and its transformation into energy. To increase your metabolic rate or metabolism you must first consume the proper amount of calories in order for your body to either burn those calories for energy, or store them as fat. Each person inherits his basal metabolic rate (BMR). According to KidsHealth.org, people can change their BMR in certain ways, such as increasing exercise and physical activity. The best metabolic enhancers are associated with nutrition and fitness activities that promote burning more calories for energy.
Strength Training
Incorporating at least two to three days of strength training into your exercise program will help to increase your metabolic rate. In addition, if you add and maintain at least 5 lb of muscle, your metabolism will greatly improve overtime. The more muscle tissue you add, the greater your metabolic rate, or resting metabolism; therefore, your body will burn more calories.
Meal Frequency
To enhance your metabolic rate and maintain a healthy rate, eat five to six times a day. Typically, you want to eat every two to three hours. According to David Robson, certified personal trainer and writer for Bodybuilding.com, eating smaller servings on a frequent basis helps to stabilize blood sugar levels and keeps the metabolic rate heightened. Furthermore, your body burns more fat over a period of time if you constantly keep your metabolic rate stimulated.
Caloric Intake
Your body needs a sufficient amount of calories each day in order to function properly. Skipping meals results in consuming too few calories, and the process at which your body burns calories for energy becomes slower. Additionally, an insufficient caloric intake will send the body into survival mode. As a result, the body stores those calories as fat to conserve its energy stores until the next meal.
High Intensity Cardio
High intensity or high intensity interval training is the best aerobic activity to engage in as far as burning more calories and improving the metabolism. According to Shape magazine, a high intensity workout will quickly increase your heart rate, blast the most calories, and provide the biggest boost to your metabolic rate short-term. Unlike low intensity cardio, high intensity-sprinting or running-increases your metabolism anywhere from 20 to 30 percent, depending on the level of intensity. Although your metabolic rate increases during exercise, it returns to resting rate several hours after working out. Additionally, your body still continues to burn calories long after performing a high intensity activity.
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