Your metabolism -- the rate at which your body uses calories for energy and biological functioning -- is influenced by your age, gender, body frame size and genetics. Since these factors aren't changeable, you may think you're destined to live with the metabolism you've got, even if it's low. But in reality, you do have substantial control over your metabolism by altering other important factors. Follow the best strategies to increase your metabolism and you'll be on your way to a leaner, super-charged, calorie-burning body.
Step 1
Fit in cardio workouts on most days of the week. According to FitnessMagazine.com, exercise is the single largest factor in keeping your metabolism running high. Cardio exercise burns tons of calories, especially when you choose activities that utilize multiple muscle groups at one time, such as kickboxing, cross-country skiing and running. Another major perk of cardio exercise is that it keeps your metabolism raised for some time even when you've stopped working out. If you fit in multiple cardio workouts per week, you'll burn substantial calories from both the time spent exercising and the hours of increased metabolism afterward.
Step 2
Remember to strength train! Strength-training workouts increase your muscle mass, and the more muscle you have, the faster your metabolism will be, says the American Council on Exercise. That's because muscle mass requires more calories to maintain than does body fat. Build your muscles by using weight machines, free weights or resistance tubing to work all the major muscle groups of your body at least twice per week for maximum metabolism increase.
Step 3
Try interval training during some of your cardiovascular workouts. Interval training is when you alternate short bouts of intense effort with bouts of lower-intensity, "recovery" activity. A good example is running for a few minutes, then easing up and walking for a bit and alternating these intervals for the duration of your workout. FitnessMagazine.com notes that intervals really bump up your metabolism, burning even more calories during and after your workout than steady-level cardio exercise. You don't have to do interval training every time you exercise; try it once or twice a week for variety and an extra metabolism boost.
Step 4
Eat small, balanced meals and snacks of complex carbohydrates, lean protein and healthy fats throughout the day. Skipping meals or going long periods without eating slow down your metabolism, says the University of Nebraska Medical Center's Department of Obstetrics and Gynecology. Give your body regular injections of healthy fuel and your metabolism will naturally speed up and stay revved during the day.
Things You'll Need
- Exercise equipment
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