Metabolic processes in the human body take place under a certain rhythm and at a certain speed. Many factors influence this. In particular, it is precisely because of this that the processes of losing weight and gaining muscle mass are very limited in speed. That is why many athletes are concerned about the question of how to speed up metabolism.

The main myth about metabolism

An important digression: before considering the topic of overclocking metabolism. There is a myth that a fast metabolism is always thin, and a slow one is always overweight, characterized by excessive body fat. This is not true!

In fact, this is metabolism and with an excess of calories, an accelerated metabolism will only lead to faster weight gain. Remember the fat people who eat hamburgers and cola around the clock. Their metabolism is 3-4 times faster than that of an ordinary person, but at the same time they receive a constant influx of calories in the diet and practically do not spend excess energy.

The other side can be athletes with 20 years of experience. So, in 40-50 years, the greatest relief in muscle tissue is usually achieved. But at the same time, usually the metabolism of these athletes is many times slower than that of young ones. This is due to the slowdown of metabolic processes in the body due to age-related reasons. Thus, the rate of protein breakdown and accumulation of excess fat in them slows down proportionally, which allows better control of the set of dry meat and its retention. Therefore, it is important to observe not only the speed of exchange, but also its harmony. If you speed up your metabolism with pies and cola, it will not end well.

Factors affecting metabolic rate

Metabolism is a complex complex, which is regulated by more than 100 different components. However, the basis of regulation is:

• The amount of incoming energy from.
• Type of nutrients (the rate of their dissolution in the digestive system).
• Meal frequency.
• The presence of additional stimulation to energy costs.
• Having healthy sleep.
• The presence of additional adrenaline stimulation.
• The presence of a sufficient amount of regulatory secrets, hormones, vitamins and minerals.

Of these, the strongest regulation is meal frequency, sleep, and direct stimulation. It is on these factors that the main accelerations of metabolism are based.




Before you accelerate metabolism, you need to understand the main principle of its functioning. What does it mean? Everything is very simple - the body has a normal biorhythm, with a predetermined genetic metabolism and its speed. In any case, he will strive to get as close as possible to his natural state. He will compensate for any serious deviations with a “super recovery”. And this means that if you accelerate metabolism all the time, then at one fine moment the body will tell you “enough” and slow it down altogether. This factor is called metabolic adaptation.

In particular, if you slow down metabolism all the time, then at the first opportunity the body will try to speed it up:

1. Requires more food.
2. Will not let you fall asleep until a certain time.
3. Creates a positive emotional background.

All in order to stimulate the accelerated release of energy. Excessive acceleration is also stressful, and the body will also try to stabilize, which will lead to the following factors:

• A sharp decrease in mood.
• Constant sleepiness.
• Decreased appetite.
• Stomach upset.
• Decreased vitality.

All in order to return to balance. If you take it out of balance for too long, you can get a metabolic disorder. In this case, the body ceases to resist the change in metabolic rate, and begins to increase momentum. If the exchange is accelerated, then it will accelerate even more. And if you starve for a long time, then the body can fall into "sadness and sadness", which will lead to a stable slowdown and deposition of fatty tissues.

Metabolic disorders usually occur when diet and physical activity plans change too drastically, or when the balance is not correct. For example, in the case when the amount of incoming nutrients is not balanced, and he cannot adapt to new conditions.

Otherwise, the essence of metabolic adaptation lies in one simple fact: after losing weight, a set always follows and vice versa!

How can metabolism be improved?

If you want to speed up your metabolism for weight loss at home, then first you can try to balance it, and therefore improve it. For this, it is not necessary to pursue some sophisticated diet. Just try the following suggestions:

1. Try to reduce the amount of fast carbohydrates.
2. Eat more than 1 meal a day.
3. Normalize the amount of sleep. A minimum of as much as 8 hours + 1-2 hours of siesta.
4. Increase the amount of protein in your diet.

Why can protein help speed up and improve metabolism? Everything is very simple - protein molecules are transport cells for fats, which helps to digest fatty foods and remove them as waste products. In addition, the abundance of protein will allow you to start all the functions of the body, which will increase energy consumption per day.

And finally, an abundance of water and fiber can help improve metabolism. Eat salads and drink water. Fiber will allow you to bind excess nutrients and remove them safely without disturbing the pace and rhythm of metabolism.

Acceleration of metabolism

Now we come to the most important thing, namely, to the direct acceleration of metabolism.

Note: following the further principles outlined in the article, try to switch to the specified diet, exercise, sleep, etc. smoothly, as in this case you reduce the risk of a violation, and you can better control your body, which will ultimately allow you to achieve goals.

Why do you need to speed up the metabolism for an ordinary person. There are only 3 reasons for which this step is justified:

1. Emergency weight loss. Yes, usually when accelerating substances, you can release excess energy that the body will spend - which will lead to more rapid weight loss.
2. Weight set. This is important for the so-called hardgainers who are unable to gain muscle mass. The acceleration of metabolism will also increase the synthesis of protein fibers from the obtained amino acids, which, as a result, will increase the useful weight of the athlete.
3. Constant weakness. Sometimes a slow metabolism is not a bad weight at all, but a lack of energy. People are accustomed to using caffeine to get extra energy, but this can also be done by boosting the metabolism.

The most effective way to speed up your metabolism is a direct impact on metabolic processes. This is done by additional oxidation of the heart muscle. To do this, it is necessary to increase the rhythm of its contraction. Everything is very simple - the faster the heart beats, the more intensively the body works. It always works.

Power loads

We are talking about heavy basic exercises that women do not like so much. However, they are necessary for one simple reason. Strength training is a powerful stimulant leading to improved metabolism.

1. Physical activity depletes all glycogen. As a result, the body seeks to replenish it (due to nutrition, or due to adipose tissue).
2. This leads to a large release of insulin after exercise, which opens up the tissues.
3. Further, after the closing of the carbohydrate window, a powerful inflammatory process begins.
4. Muscles that have received microtrauma begin recovery.
5. This in turn creates a powerful anabolic background.
6. When trying to fight inflammation and create a platform for super recovery, the body is greatly accelerated to return to normal as soon as possible.
7. Together, this stimulates the production of the male hormone testosterone, which on the psycho-emotional level improves well-being and makes a person more energetic.
8. As a result, increased calorie consumption, and acceleration of all processes in the body.

As you can see, hourly power loads three times a week accelerate metabolism, and their effect persists for several more days.

Aerobic exercise

Aerobic exercise deserves special mention. They use a level of heart rate at which the fat depot opens even without insulin, which allows for a short time to maximally accelerate the metabolism without major catabolic effects. In fact, at this time, the heart muscle is directly fed from fat cells.

An important point: you can not eat food closer than 40 minutes before aerobic exercise. Otherwise, insulin, sealing new energy into the fat depot, will not allow energy to be pulled out of it.

Changing Your Meal Plan

How else can you speed up the metabolism in the body? That's right, with food. The easiest way is to change the meal plan. If you're not used to counting calories or sticking to a particular diet, try to just follow these guidelines:

1. Break up all the food you consume in a day into more meals.
2. Try to eat more natural foods.
3. Use more complex carbohydrates.

This will be enough to speed up the metabolic reaction. The more you eat, the faster your metabolism.

Important: try not to exceed the number of snacks 7 times a day, as this can lead to disruption of the pancreas.

Rejection of fasting

Very often, people seeking to lose weight begin to limit themselves very much in nutrition. Sometimes diets involve critical malnutrition in the form of a 70% calorie deficit. They recommend drinking all this with water or chamomile tea. Yes, in the short term, such fasting will help you lose 1-2 kilograms, but in the longer term, metabolic adaptation will come in the form of a global slowdown.

Therefore, fasting is not recommended. If you want to lose weight faster, use or cheat your metabolism in another way. The main thing is that even if you do not feel hungry, the stomach must constantly work. Salads and protein foods (which take a long time to break down but are equal to the energy value of carbohydrates) can help with this.

Increased fluid intake

As we already wrote, an increased amount of fluid intake can help speed up the metabolism several times. The bottom line is that any incoming fluid has an intermediate state in our body. It becomes part of the blood. Excessive fluid intake will allow you to disperse the blood throughout the body, which, in turn, leads to an acceleration of metabolism. Well, and, of course, the removal of excess fluid stimulates the entire excretory system.

With increased fluid intake, be extremely careful - try not to consume more than 4 liters of fluid and monitor the salt and mineral balance. Since in case of depletion of minerals in the blood, the body will enter a protective phase and begin to slow down the metabolism instead of accelerating it.

Artificial direct acceleration stimulators

Another way that is used to speed up metabolism is artificial stimulants.

This includes:

1. Energy.
2. Fat burners.
3. Adrenaline and norepinephrine substitutes.
4. Nicotine.

How to properly accelerate metabolism with their help? Let's take a closer look at the impact of each:

1. Energy drinks are a comprehensive approach that allows you to simultaneously start lipolysis and disperse the heart muscle. In addition, they contain a huge amount of antioxidants, which leads to the oxidation of fatty tissues. As a result, a small release of insulin (due to sugar), a small release of adrenaline (associated with hypoxia due to the presence of CO2 in drinks), and acceleration of the heart muscle. All this allows for a short period (up to 4 hours), to accelerate metabolism.
2. Fat burners - in fact, they are the same energy drinks, only with a shift to the oxidation of fatty acids. Energy is supplied to the body not by stimulating the heart, but by creating a positive balance of glucose in the blood. As a result, when using fat burners for a positive effect, it is necessary to increase the load (thus stimulating the consumption of kilocalories).
3. Adrenaline and noradrenaline are the body's natural optimizers in case of stress. The body gets into an extremely stressful situation, in view of which it launches all systems by 120%, which leads to a temporary acceleration of metabolism. It is important to understand that in this case, the acceleration leads to complete exhaustion, and as a result, after such an acceleration, a strong deceleration will occur.
4. Nicotine. But here everything is somewhat more complicated. Yes, cigarettes really help to lose weight. But for those who prefer a healthy lifestyle, nicotine can be replaced with vitamin B6 (nicotinic acid). What happens to the body in this case? Acid stimulates the release of gastric juice, which is perceived by the body as a new meal. As a result, the opening of cells by insulin and a decrease in hunger. Energy comes from fat stores.

The effect of sleep on metabolic rate

How else can you improve your metabolism? One way is to normalize sleep patterns. But how can this help? Everything is very simple. Our body is not only a machine, but also a computer that periodically needs a reboot. In particular, during wakefulness, waste products accumulate in the brain and muscles, which interfere with normal functioning and are ballast. In addition, the energy efficiency of the food consumed is significantly reduced. All this is stressful for the body, and it seeks to optimize its own resources to conserve energy. Naturally, therefore, people who do not get enough sleep are always lethargic, and sometimes even poorly thinking. In order to speed up your metabolism, use 2 tricks:

1. Regardless of when you go to bed, aim to normalize the amount of sleep on a 4-hour cycle. The best option is two 4-hour cycles at night (i.e. 8 hours of sleep).
2. Before bed, consume a huge amount of casein protein. Casein allows you to stimulate digestion at night, performing two functions at the same time. Increases calorie consumption at night and nourishes the muscles with essential amino acids.

Do not seek to replace sleep with caffeine and other energy drinks. Since after a sharp acceleration of vital activity, a rollback occurs, which can last much longer, and the resulting stress will lead to a systematic and stable slowdown in metabolism. Have you seen people who constantly drink coffee. If they do not drink a cup a day, their metabolism will not accelerate and, as a result, they will not be able to enter the working mode, which will affect their performance.

Products that affect the metabolic rate

In order to change the metabolic rate, it is not necessary to use extreme methods. For starters, you can use products that speed up metabolism.

Note: It is not necessary to take all of these foods on the same day. The list is given solely for advisory purposes with an explanation of the effects of certain substances on the body.

The Right Meal Plan to Boost Your Metabolism

If you are looking for a way to lose weight quickly, remember the following principles in nutrition:

• Creating a calorie deficit.
• Reducing the amount of fast carbohydrates in the diet.
• Increasing the number of meals.
• Increased water consumption.
• Physical exercise.
• Caffeine.

An example meal plan would be carbohydrate rotation or the following approach:

In the event that a metabolic boost is needed to gain muscle mass, increase the amount of carbohydrates and protein in accordance with the correct nutrition plan.

Outcome

Whatever goals you set for yourself in sports, weight loss or any other activity, remember the most important difference between a fast, normal and proper metabolism:

1. Fast metabolism. It is characterized by the largest amount of consumed and wasted energy, it is necessary to constantly feed the body not only with carbohydrates, but also with other minerals and microelements.
2. Correct metabolism. It has nothing to do with speed, the basis lies in the balanced intake of all micro and macro elements, which allows the body to function at 200% percent.
3. Normal metabolism. This is the mode in which your functioning is genetically incorporated. No matter how you eat, no matter how hard you try to speed up / slow down, it will improve metabolism, the body will still return to a state of balance in which it will feel most comfortable. That is why people who have been rapidly losing weight or keeping fit, when leaving the regime, restore their original balance.

And finally, if you maintain a certain rhythm and type of metabolism for a very long time, then over time it can find a new balance point. So, if you go on a diet for weight loss for several years, then the body will not immediately begin to gain new kilograms after changing the diet, sleep and exercise. Therefore, many athletes manage to keep part of the form after the end of their career and quickly restore it when returning to the previous regime.