Your metabolism is the rate at which your body creates energy from the calories you consume in liquids and food. Most metabolism-influencing factors like age, sex and genetics are fixed, but you can permanently speed up your metabolism by changing your ratio of lean muscle to fat and sustaining a high level of physical activity. According to Apex Fitness, a pound of lean muscle burns about 15 to 20 calories a day, while a pound of body fat burns just 6 calories daily. Increasing your ratio of muscle to fat increases the amount of calories you burn daily.
Step 1
Plan two days per week to strength train for a minimum of two 15-minute sessions per week. Schedule these workouts to occur on non-consecutive days.
Step 2
Target all major muscle groups in each of these workouts. Use a combination of free weights, machines, resistance tubing and bodyweight exercises to do moves like bent-over rows, push-ups, squats, shoulder presses, biceps curls, triceps dips and lunges.
Step 3
Perform just one set of eight to 12 repetitions of each exercise to fatigue, recommends the American Council on Exercise. Move slowly through each exercise, performing the lifting portion of the move for two counts and the lowering phase for four counts.
Step 4
Increase your weight by 5 to 10 percent once you can easily perform 12 repetitions with good form. Keep your muscles challenged and growing by upping your workload regularly. You can also change your routine by adding in new exercises or apparatus. Add a second or third set as you progress.
Step 5
Be more physically active all day long. Walk instead of taking the bus. Climb stairs instead of taking the elevator. Get up from your desk twice every hour and stretch or walk around the office. Play with your kids instead of sitting on the park bench. The more activity you add daily, the more your metabolism revs. Over time, moving will become a permanent habit that keeps your metabolism elevated.
Tips and Warnings
- Being consistent with weight training is imperative as you age. Your metabolism slows down with the inevitable loss of muscle that is part of the aging process--offset this loss with regular training.
Things You'll Need
- Free weights
- Weight machines
- Resistance tubing
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