According to "Medline Plus," published by the National Institutes of Health, metabolism refers to all the physical and chemical processes in the body that are related to the conversion or use of energy. MayoClinic.com states that the basal metabolic rate, or BMR, describes the calories burned at rest for normal function of the human body to occur. In general, a man's metabolism is faster than a woman's because men typically have more muscle mass. Therefore, a man should focus on building muscle mass to speed up metabolism. In addition to increasing muscle mass, nutritional changes can also speed up metabolism.
Increase Muscle Mass
Step 1
Join a gym in your neighborhood. Make sure the gym gives you access to free weights, or machine weights.
Step 2
Hire a personal trainer to show you basic exercises if you are not familiar with resistance training. Ask the trainer if he can provide a body composition assessment to determine your basal metabolic rate.
Step 3
Perform eight to ten resistance training exercises that work both lower and upper body muscles. Perform three sets of eight to twelve repetitions per exercise.
Step 4
Gradually increase the resistance that you use each workout to continue building muscle mass, which will result in an increase in metabolism.
Make Nutritional Changes
Step 1
Eat breakfast every day to jump start your metabolism. MayoClinic.com states that skipping meals causes the body's processes to slow down to conserve calories for survival. Choose fruits, whole grain breads or cereals.
Step 2
Eat regular small meals throughout the day. Avoid eating large portions that contain high levels of fat and calories. Instead choose meals primarily composed of fruits, vegetables, legumes, fish, lean meats, whole grains and cereals.
Step 3
Avoid dietary supplements that claim to speed up metabolism, states MayoClinic.com. Dietary supplements are not approved by the Food and Drug Administration (FDA), and may be more harmful to your health than beneficial.
Tips and Warnings
- Consult with a doctor before beginning an exercise program. Workout at home if you own a set of free weights. Workout with a partner to make the exercises more enjoyable and safe. Keep a food diary to track the portion size and nutritional value of foods you are eating.
- Never workout the same muscle groups on two consecutive days.
Member Comments