A sure-fire way to induce fat loss is by increasing your metabolism, the rate at which the body burns calories. A slow metabolism can often lead to weight gain and obesity, which increases the risk for serious medical conditions, such as diabetes and cardiovascular disease. Although metabolism is influenced by genetics, research indicates that changing your exercise, dietary and supplement habits can be effective at boosting the metabolism and enhancing fat loss.
Step 1
Perform cardio after weight lifting. Researchers investigated the impact of performing cardio before and after resistance training on fat metabolism, according to findings reported in the 2007 issue of "Medicine and Science in Sports and Exercise." Participants performing cardio after resistance training burned more body fat than subjects performing cardio before weight training. Scientists stated that resistance training increases growth hormone output, which enhances fat-burning during subsequent cardio.
Step 2
Eat protein-rich foods. In a 2008 study led by Douglas Paddon-Jones that was published in the "American Journal of Clinical Nutrition," researchers concluded that protein boosts the metabolism in two ways. First, protein increases thermogenesis, or heat production, which in turn increases calorie burning in the body. Second, protein helps preserve muscle mass. The more muscle you retain, the higher your metabolism, since the body burns calories to hold onto muscle. Incorporate protein-rich foods, such as chicken, turkey, salmon and beef, into your diet.
Step 3
Supplement with arginine alpha-ketoglutarate. Dr. Wayland Tseh led a team of researchers that studied the impact of arginine alpha-ketoglutarate, a form of the amino acid arginine, on body fat and lean body mass, according to research reported in the 2008 issue of the "Medicine and Science in Sports and Exercise." Subjects ingesting arginine alpha-ketoglutarate for four weeks experienced decreases in body fat and increases in lean body mass compared to the placebo group. Consult with your health care provider before taking any supplements.
References
- PubMed: Effects of Resistance Exercise on Lipolysis During Subsequent Submaximal Exercise
- "American Journal of Clinical Nutrition"; Protein, Weight Management and Satiety
- "Medicine and Science in Sports and Exercise"; The Effects of Arginine Alpha-Ketoglutarate Supplementation on Endurance-Trained Females
Member Comments