Here are the most effective ways to speed up your metabolism and burn fat.
Do more strength exercises. The more muscle you have, the higher your resting metabolic rate. More muscle mass can be built through strength training. When you recover from high-intensity exercise, you switch from anaerobic energy production (without oxygen) to aerobic energy production. This healing process involves the use of oxygen to facilitate fat burning. Essentially, that energy “debt” you accumulated during the bench press needs to be paid off, and you do this through fat metabolism (fat burning).
As we get older, strength exercises become especially important. A classic study from 1977 found that resting metabolic rate gradually declines with muscle loss starting after age 30.
You can achieve the greatest effect by using the main muscle groups. Aim for the development of the gluteus maximus muscle, which is used when squatting.
burn brown fat. This is the type of fat that sits between muscle and “traditional” white fat. This fat has more mitochondria than white fat, so it is very good at burning excess energy and producing heat. Brown fat is activated in cold conditions. For this, you can try swimming in cold water, for example.
Increase your protein intake. Protein plays an important role in building muscle mass and requires a lot of energy to digest. If you consume 1000 calories of protein, you will spend 200 to 300 calories to digest it.
You should aim to consume protein within an hour of finishing your workout. Its optimum volume is 20 grams. This is four medium eggs or a liter of milk. One study found that eating protein right before bed may improve nighttime muscle recovery.
Exercise on an empty stomach. For example, before breakfast. Meanwhile, the body will be in a state of metabolic shock. Therefore, it will adapt by increasing blood flow, the number of mitochondria (cell batteries) in the muscles, and the ability to absorb and burn fat. This effect increases with depletion of glycogen stores.
As a result, your body will become more efficient at using fat as fuel. All of this helps increase your FatMax, which is the exercise intensity at which you burn the most fat for fuel. Scientific studies show that in elite athletes, optimum FatMax is reached at approximately 75% of maximum heart rate, while in others this rate drops to approximately 60%.
A proven way to burn fat is through fast workouts. It’s best to start with a 30-minute run once a week on an empty stomach and then add 10 minutes each week, gradually increasing to 60 minutes.
Play the long game. When you’re in a calorie deficit, the body will do anything to maintain balance. If you take in less energy than you spend, the level of the satiety hormone leptin will decrease and the hunger hormone ghrelin will increase. There’s only one solution: Stick to your new low-calorie diet, even after you reach your goal weight. As you lose weight, your metabolic rate decreases, so what was once a calorie deficit must now become your new normal.
News materials cannot be equated with a doctor’s prescription. Consult an expert before making a decision.
Source: Ferra
I am a professional journalist and content creator with extensive experience writing for news websites. I currently work as an author at Gadget Onus, where I specialize in covering hot news topics. My written pieces have been published on some of the biggest media outlets around the world, including The Guardian and BBC News.
