Metabolism or, as it is also called, metabolism is an important aspect when losing weight / gaining muscle mass and fat. Metabolism is the process that determines how quickly our body can convert calories from food into energy. The speed of getting rid of excess fat also depends on the metabolic rate, which is why the urgent question " how to speed up metabolism"excites so many girls and guys. To understand how to improve metabolism, you need to know a few secrets that I will share with you today, my dear readers and readers.

Many factors affect metabolic rate, ranging from age and gender to the lifestyle you lead. Genetics also play a very large role: if you have been a fat child since childhood, and your parents are also overweight, then most likely you will have a slow metabolism, BUT this is not a SENTENCE! Speed ​​up metabolism CAN! And now we will look at the main methods, despite heredity and bad genetics.

1. PROPER AND BALANCED NUTRITION

Now I will not open America to anyone if I say that in order to speed up the metabolism, you need to eat right. Yes, I won’t open it, but I’ll say it - I’ll say it! It is the right healthy food that is the guarantee that your body will receive all the micro- and macronutrients, vitamins and minerals it needs to build new cells, quickly dispose of decay products and cleanse the internal space of various toxins and toxins that affect on your metabolic rate.

1.1 Avoid processed and refined foods!

1.5 Eat more protein

To speed up metabolism, it is enough to remember that protein foods take longer to digest than carbohydrate foods, and therefore the body spends much more energy on the digestion process itself. It turns out that by eating protein, you can speed up your metabolism by a few percent.

You can consume protein from foods such as: meat (beef, chicken fillet, turkey fillet, rabbit), fish, dairy products (cottage cheese, kefir, natural yogurt), egg whites, tofu and legumes. The process of cooking protein dishes: stewing, boiling, baking, steaming and grilling WITHOUT ADDED OIL.

Do not consume protein from foods such as: sausages; hamburgers, hot dogs and other fast food; fried / smoked / dried meat and fish; as well as dairy products, which contain sugar, preservatives and milk fat substitutes (palm oil or margarine).

1.6. Drink enough raw drinking water

Water is a very important component in the processes of intracellular metabolism. As long as a sufficient amount of water circulates in the body, the fat burning process will be started, only the flow of water stops and the process of dehydration starts, then the metabolism slows down immediately, and the fat burning process stops completely.

The norm of water per day is on average 1.5-2.5 liters. This indicator is influenced by age and the level of daily activity. On the day of training, you need to drink 1 liter more water than on a normal day.

1.7. Drink green tea and coffee

This item comes after the item about water, since the main source of fluid in the body should be WATER and only then tea and coffee.

Green tea allows speed up metabolism due to natural antioxidants catechins. These substances make the body spend more energy, thereby burning subcutaneous fat. And scientists from the University of Chicago found that epigallocatechin gallate reduces the production of the hunger hormone, thereby reducing appetite. In general, green tea is an additional assistant in accelerating metabolism after water.

Coffee is also one of the ways you can improve your metabolism by 5-7%. And it's all about the same antioxidants, but only in coffee they have their own - chlorogenic acid. These acids slow down the production of glucose in the blood after a meal, which subsequently reduces and normalizes appetite.

But not all coffee is healthy! Only natural coffee (in beans or ground) can be consumed in order to speed up your metabolism. No instant coffee should be!

It is better to drink coffee before training for 15-20 minutes or between main meals (you can have a snack along with a sandwich of rye bread and avocado, for example).

But don't get carried away with coffee! More than 2, maximum 3, cups a day, I do not recommend drinking.

So let's sum it up. The first thing to help you speed up metabolism, this is:

2. REGULAR TRAINING

So, here we come to the second equally important aspect that will help you speed up metabolism, and as a result of this - to lose weight faster, because, for sure, the desire to speed up metabolism is connected precisely with this goal.

2.1 Strength training with additional weights

Training using moderate to heavy weights is very good for hormonal response in the body. Exercising in the gym or at home with additional weights, you trigger the production of anabolic and fat-burning hormones (testosterone, somatotropin, adrenaline, etc.), which actively act on your subcutaneous fat layer, reducing it in size with each workout more and more. It is due to hormonal changes during the training period and even after it that you have a unique opportunity speed up your metabolism up to 30%!!! This effect cannot be achieved just by drinking coffee or eating spicy food, such an acceleration of metabolism is possible only from regular exercises with additional weights (dumbbells, barbells, exercise equipment).

A few tips on how to do it right increase metabolic rate:

- be sure to include in each workout such as: leg presses, lunges, squats, deadlifts, pull-ups, dumbbell presses, push-ups, etc.

- Work in the 12-20 rep range.

- choose the right working weight. For how to do this, watch this video.

- Follow the technique of performing exercises and do not chase large weights. It is better to do an exercise with less weight, but technically correct, than with a huge one, but with zero technique. This can lead to injury and complications in the future.

2.2 High Intensity Interval Training (HIIT)

HIIT is training with a change in speed and pace of exercise. In such training, it is not necessary to use additional weights, you can even work out with your own body weight, and get an even greater effect than from lifting a barbell of 30 kg.

Intensive training at the limit of its capabilities puts a lot of stress on the body, both during training and for a long time after it. It is HIIT training that can keep your metabolic rate high for another day after the end of the training itself! So training in this way is beneficial in terms of saving time, since you need to spend 1.5-2 times less time on high-intensity training than on regular strength training, and it is also more beneficial in terms of speed and rate of burning. fat.

And HIIT is a great solution, how to speed up metabolism, for those who do not have the opportunity to visit the gym and take a personal trainer. You can safely practice BY YOURSELF at home, for example, using my videos or other videos on the Internet, BUT, as in a regular workout, there are also rules here:

- be sure to do a warm-up and a hitch before and after training to avoid injury;

- monitor the technique of performing exercises;

- you need to start gradually, making lighter versions of the exercises, and only over time it becomes more difficult to move to the level.

- no need to headlong try to repeat after the coach if your preparation is not yet sufficient to perform the exercises at the same high pace. The main thing is the technique, and the pace will come with time.

Keeping these basic rules in mind, you can gradually master the principle of high-intensity interval training and improve your metabolism several dozen times.

So, the second thing to remember, as soon as there is a wild desire to speed up your metabolism, is:

3. LIFESTYLE

Another important aspect of how to speed up metabolism, is your way of life. The more active you are in life, the more you move and are in motion, the higher your metabolic rate, and this is an indisputable fact.

If you have a sedentary job, then this is not at all a reason to get upset and put a stigma on yourself: slow metabolism = never lose weight. You are the master (ka) of your life and your body in particular, and only you have the right to decide whether you will have a fast metabolism or a slow one.

To improve metabolism, you just need to adhere to the basic principles of an active lifestyle.

3.1 Move more during the day

To move more, it is enough to walk a couple of stops to your work or at least to the next bus stop, and not take the one next to your house.

During the day, try to get up from your workplace as often as possible and walk around the office under the pretext of pouring a glass of water or breathing fresh air. This will help you burn more calories and use more energy than you would by sitting still. Yes, this is not much, but even this minimum is better than zero.

Also, give preference to walking up the stairs rather than riding the elevator. A couple of times a day, such a simple procedure will help you significantly increase calorie consumption and increase your metabolism accordingly.

And at the end of the working day, do a mini-workout: shake the press, sit down and do a couple of push-ups. Such a useful habit will not only improve your well-being and mood after a hard day's work, but also make your body speed up metabolism, giving a couple more extra calories, which can play a significant role in your weight loss.

3.2 Get enough sleep

If you do not get enough sleep (less than 7 hours a night), then this will inevitably lead to a slowdown in your metabolism. In addition to all this, if you go to bed after 12 o'clock at night, then you miss the stage of releasing growth hormone, which is responsible for burning fat during sleep.

It is for this reason that I advise going to bed early and not eating 3-4 hours before bedtime. This will help you activate the action of somatotropic hormone from one to three in the morning and thereby increase your metabolism even while you sleep!

3.3. Do not be nervous

If you have a stressful job or some problems in your personal life, then try to find an activity for yourself that could distract you from your problems and completely relax. This is necessary so that you are not constantly stressed day after day, because it is during nervous tension that the stress hormone cortisol is produced, which is not only a catabolic (destructive) hormone for your muscles, but also a hormone that has the ability to slow down all metabolic processes in your body.

And here's what happens:

A lot of people (especially the beautiful half of humanity) often “eat” their bad mood during stress. They are drawn to eat something high-calorie and harmful, and most often it is sweet, since sweet can improve mood. And the fact that under the influence of cortisol the body slows down the metabolism, leads to the fact that a person gains excess weight very quickly. And a few days of such “sweet stress” can cost a couple of extra pounds ... That is why, as soon as you feel that your mood is spoiling, and your hand is reaching for a delicious cake, then turn on your favorite music, dance, meditate, do yoga or whatever, anything, as long as your soul is calm, and you remain in a good mood and mood.

So, let's summarize all of the above, or rather what I wrote:

1. If your goal is to lose weight, then it makes sense to think how to improve your metabolism through proper and balanced nutrition. For this you need:

- switch to fractional nutrition;

- eliminate sugar and processed foods from your diet;

- eat more vegetables and fruits;

- drink enough water per day;

- Eat enough protein

- include natural coffee and green tea in your drinking regimen

- use hot spices in cooking.

1. The next tip to help you speed up metabolism, it's a sport. Strength or high-intensity workouts are great helpers in speeding up your metabolism, and as a result, a speedy transformation. Train regularly 3-4 times a week, and very soon you yourself will be telling your friends about how to improve metabolism through training. But remember that, as in any business, the main thing here is consistency and regularity!
2. Well, the last piece of advice how to improve metabolism and lose weight is, of course, to avoid any negative emotions and prolonged depression. Hormone cortisol, which is produced for any stress, greatly slows down metabolism and leads to rapid weight gain. Therefore, always be in a good mood, and your dream will come true much faster! =)

Sincerely yours, Yaneliya Skripnik!