Metabolism is the physical and chemical processes your body uses to to use energy. Many bodily functions contribute to your metabolism, including breathing, your heart beats, brain and nervous system function, digestion, urinary processes and muscle contraction. While most of these functions are involuntary or occur without your control, muscle contraction is a voluntary process which can be increased to raise your metabolism. Because exercise burns calories, you must regularly contract your muscles through physical activity to increase your metabolism and burn fat.
Step 1
Schedule an appointment with your physician to make sure beginning an exercise program to increase your metabolism is appropriate for your physical condition. Your doctor will review your medical history and perform a physical exam to make sure it is safe for you to begin an exercise program.
Step 2
Perform light cardiovascular exercise to increase your metabolism, states MayoClinic.com. Start a walking program and set a goal to walk for 30 minutes per day at least five days per week. You should always walk at a pace fast enough to cause you to sweat. If you are sweating, your body is working to efficiently burn calories, which will increase your metabolism and melt fat. Advance to a slow jog or run after you can walk at a fast pace consistently for 30 minutes.
Step 3
Perform strength training exercises to build muscle mass and increase your metabolism. The contraction of muscles contributes to your metabolism, but the more muscle you have to contract the more energy you will use. Using more energy ultimately results in the reduction of fat. Begin performing exercises that only require the use of your body weight for resistance, such as push ups, sit ups, lunges and squats. Refer to the American Council on Exercise to learn the proper technique in performing body weight only exercises.
Tips and Warnings
- Reduce your caloric intake to help melt fat.
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