Our body's metabolic rate is determined by genetic disposition, body composition and nutrition. Acknowledging that genetics are unchangeable, we can affect the latter two components with great effectiveness. The more drastic approach will involve aggressive physical training that will dramatically change the composition of the body. A body composition higher in lean muscle mass will have a dramatically increased metabolism, which explains why men tend to have a naturally higher metabolic rates than women. Therefore, the natural and drug-free solution is an increase of muscle mass by weight and strength training, and implementing a healthy nutritional plan.
Change Body Composition
Step 1
Begin a strength-training regimen that includes challenging weight-bearing exercises. This regimen should begin at a minimum of 30 minutes per session with a commitment to three to four sessions per week on alternating days.
Step 2
Take advantage of a group sculpting exercise class at your gym, home video for strength training or, preferably, a personal trainer. If you opt for group classes, make sure the classes you take emphasize weight-bearing exercise as opposed to cardiovascular exercise.
Step 3
Include cardiovascular exercise of no more than 20 minutes three times per week. Do this moderately--think along the lines of a brisk walk rather than a hard sprint.
Modify Your Diet
Step 1
Do not decrease your caloric consumption. Drastic metabolism increase does not mean drastic diet restriction. On the contrary, the human body grows muscle more effectively when energy stores are in plentiful supply.
Step 2
Restructure your daily consumption. Smaller meals at more frequent intervals keep the metabolic and digestive fires burning longer and stronger. Combined with your new weight-training regime, you are sure to see drastic results quickly.
Step 3
Replace simple sugars and carbohydrates with whole grains and natural sweeteners. These are used more readily as glycogen stores in muscle tissues, and help to avoid fatigue.
Step 4
Consume quality protein at every meal. Quality protein is not processed, chemically treated or otherwise altered in any way other than cooking.
Step 5
Consume a fresh fruit prepared without added sugar, or fresh vegetable, at every meal. One of the keys to increasing metabolism successfully is supporting healthy digestion and elimination. The insoluble fiber found in fruits and vegetables will regulate these systems for you with ease.
Member Comments