Metabolism is the rate at which your body utilizes calories for everyday functions like body temperature regulation, digestion, breathing and walking. Muscle is tissue in the body that has a lot to do with metabolism because it can increase metabolic processes when it gets built up. Increasing your muscle mass and a having an elevated metabolism due to exercise and other physical activity can help promote weight loss and maintenance.
Step 1
Avoid foods that can slow down your metabolism like white flour products, candy, doughnuts, cakes, pies, muffins, fast food and deep fried foods. Have your diet consist solely of nutrient-dense foods like chicken breasts, white meat turkey, fish, low-fat dairy products, fruits, vegetables, nuts, seeds, whole grains and beans.
Step 2
Eat small, frequent meals every two to three hours starting first thing in the morning. Make sure your meals are a combination of quality protein and complex carbs. For example, have a banana with peanut butter spread across the top for a midday meal. Prepare a salmon steak with steamed Brussels sprouts and quinoa for dinner.
Step 3
Drink 8 to 10 cups of ice-cold water a day to stay hydrated and increase your metabolism.
Step 4
According to Muscle Media, high intensity interval training is 50% more efficient at burning fat than low-intensity exercise. It increases your overall caloric expenditure for several hours after you are finished.
Perform high intensity interval training (HIIT), also called sprinting, for 20 minutes three days a week. Start with a 5-minute light warm-up. Increase your intensity to a point that you are going at almost top speed for 30 seconds. Come back down to a low intensity for 60 seconds, then crank it back up again for 30 seconds. Alternate back and forth for 15 minutes, then finish with a 5 minute cool-down at a low intensity. Apply this type of training to any form of cardio like running, indoor cycling, elliptical training, rowing, stair stepping and cross country skiing.
Step 5
Use the heaviest weights you can handle to build muscle mass. Do 6 to 8 reps and three to four sets of exercises that target your whole body. Perform bench presses, shoulder presses, one arm lateral rows, triceps extensions, biceps curls and lunges. Use the heaviest weights you can handle to build muscle mass. Do weight training three days a week on alternating days of your cardio.
Step 6
Get 7 to 9 hours of sleep every night to help promote the release of growth hormone, which can help repair muscle. Make sure you sleep in a dark, comfortable environment and go to bed at the same time every night.
Tips and Warnings
- Eating small frequent meals will not only help boost your metabolism, but it will also keep your muscles supplied with nutrients and help give you sustained energy levels. Drinking ice cold water causes a slight rise in metabolism, but every little bit counts. The reason why is because your body burns calories trying to warm the water up. Getting enough sleep can also help keep your metabolism elevated during the day and keep your hunger under control.
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