You know that having a strong metabolism plays a vital role in achieving and maintaining a healthy weight. Now you say “but I’ve always had a slow metabolism, so I’m doomed!” The good news is that your lifestyle choices play a vital role in your metabolism, and your weight. In this article we’ll review 5 crucial lifestyle changes that can rev up your metabolism and support your overall well-being.
- Incorporate Regular Strength Training:
One of the most effective ways to elevate your metabolism is through regular strength training. This doesn’t mean you have to be lifting heavy weights all the time, but it does mean that using weights should be a regular thing. Muscles burn more calories at rest than fat, so the more lean muscle mass you have, the higher your resting metabolic rate. The use of dumbells or kettlebells are a simple and easy to learn way to incorporate weights into your workout and are readily available at any gym or to get online for home use. You should aim for at least two to three sessions per week to reap the benefits of increased muscle mass and a faster metabolism.
- Stay Active Throughout the Day:
This is something we preach at J3 Athletics. Even when you can’t make it to the gym, there should be no excuse for not moving your body. Being sedentary for long periods can contribute to a sluggish metabolism, among other issues. Break up your day with short bursts of activity. Take short walks, stretch, or do quick exercises (we like pushups or squats, every hour, especially if you have a desk job. If you have a desk job, set an alarm every hour to go refill your water bottle. These activities not only help burn extra calories but also prevent muscle stiffness and keep your metabolism engaged throughout the day.
- Hit the Cardio with HIIT
High-Intensity Interval Training (HIIT) is a powerful method to kickstart your metabolism and improve cardiovascular health. Alternating between short bursts of intense exercise and periods of rest or lower intensity can increase your calorie burn during and after your workout. We typically recommend between 2:1 and 4:1 work to rest ratio for best results. One of our favorites is called “Tabata.” You set a clock for 8 intervals where 1 interval is :20 seconds of work followed by :10 seconds of rest. You repeat this for 4 different movements (total of 16 Minutes) and enjoy the results. This works even better if you incorporate some kind of weight, like ball slams, into some of the movements.
- Prioritize Protein in Your Diet:
Consuming an adequate amount of protein is essential for maintaining and building lean muscle mass, which, as we discusses, directly influences your metabolism. Include protein-rich foods such as lean meats, poultry, fish, eggs, dairy, and legumes, in your meals. For the vegan/vegetarians, ensure tofu is part of your regular diet. Protein also has a higher thermic effect. In layman terms, this means your body expends more energy digesting it compared to fats and carbohydrates.
- Stay Hydrated for Optimal Metabolism:
Maintaining proper hydration is a fundamental aspect of supporting a healthy metabolism, and staying alive! Water plays a crucial role in various metabolic processes but here we’re focusing on its effects to help your body efficiently convert food into energy. Aim to drink an adequate amount of water throughout the day to ensure optimal hydration. We like to use the 2/3 rule. Take your bodyweight, multiple it by 2/3 (0.667) and that will give you how many ounces of water you should consume daily. Consider carrying a reusable water bottle to make it easier to track and meet your daily hydration goals. If you’re behind a desk, use our alarm recommendation in #2 to keep you accountable. By staying well-hydrated, you support your body’s metabolic functions and contribute to overall well-being.
Boosting your metabolism involves a combination of smart lifestyle choices, physical activity, and mindful eating. By incorporating these five tips into your daily routine, you can enhance your metabolism, promote a healthier lifestyle, and work towards achieving your fitness goals. Remember, consistency is key. We want to build new routines and habits, leading to lasting results.
Here’s to a happier, healthier, and more energized you!
