While exercise alone rarely leads to significant weight loss, there are some exercises that can help boost your metabolism and make your weight loss diet more effective.
By adding even one metabolism-boosting exercise into your daily routine, you can burn more calories even after the exercise so you can lose weight faster. It is proven to cure insomnia as well.
Here are 3 exercises to boost your metabolism:
1. Strength Training
Any type of strength training will help to permanently boost your metabolism. This is because muscles burn more calories while at rest than fat or anything else in your body, so by building up your muscles so that you have more of them, your body will begin burning more calories throughout the day without you having to do any extra work.
There are various resistance methods like weight machines, free weights and resistance bands, which you can perform so that you can enhance your strength and form muscles.
On one hand, if you want to concentrate to develop a specific muscle, then you should go with the weight machines.
On the other hand, if you prefer to use a method that works on your muscles that are grouped together, then do the free weights.
Free weights include the use of hand weights, dumb bells and barbells.
Resistance bands refer to those elastic bands or cords that offer some resistance whenever pulled by your hands.
Aside from the mentioned resistance methods, you can also rely on your body’s weight for strength training.
Push-ups, leg squats, abdominal crunches and pull-ups are just some of the exercises you can do to develop muscles in your body.
But a minimum of 48 hours of rest should occur between strength training workouts that use the same muscles.
Here's a sample weight training schedule to get you started.
Feel free to make substitutions depending on what type of equipment you have access to.
Monday: Bench Presses, Dumbbell Flyes, Bicep Curls. (All 4 sets of 12 Reps)
Wednesday: Leg Presses, Leg Extensions, Hamstring Curls, Dumbbell Shoulder Presses. (All 4 sets of 12 Reps)
Friday: Lat Pull downs, Shrugs, Tricep Extensions. (All 4 sets of 12 Reps)
Saturday and Sunday: Off
P.S. You may read another post to learn the 3 tips that will help you to tone up, without the fear of putting on too much bulk.
2. High Intensity Interval Training
Consistent aerobic workouts are essential to losing weight and keeping it off. It is also good for your cardiovascular health. Interval training is one way to get the beneficial aerobic exercise you need for weight loss success. It can cure insomnia as well, making you sleep like a baby.
There are different types of interval training, and high intensity interval training can be very effective.
What Is High Intensity?
When you are doing interval training, you do short bursts of increased intensity followed by periods of low intensity moves.
With high intensity, you alternate the high intensity with periods of moderate intensity instead of low.
The workout and rest intervals are time precisely so that you the maximum calorie burn in each session.
You can do interval training with nearly any type of aerobics or cardio exercise, such as running, cycling, walking, elliptical, kickboxing, jumping rope etc.
It essentially involves pushing yourself as hard as you can for short bursts of time, then taking a period of rest in between where you’re still moving, but not pushing yourself.
A common HIIT workout looks like this:
A round is 2 minutes ultra-intense running followed by 3 minutes of light jogging.
Do 4 rounds.
Total Cardio HIIT Workout time = 20 minutes.
You can expect this to burn about 4 times the calories of a medium intensity 45 minute cardio session!
That is what high intensity interval training is all about. It's short, fast, and effective.
Another great interval training program is jump rope.
You may need to practice a bit on this one.
After a brief warm up, I will jump rope as fast as I can for about 10-20 seconds, followed by a slower cadence for about half a minute.
This form of interval training is brutal and will get your heart rate up fast! You won't last long on this program.
Always warm up before starting your intervals.
If you're not in the best of shape break into it lightly, starting with more low or moderate intensity cardio.
You might also want to check with your doctor. No sense in getting hurt right when you start your interval training.
The Benefits of High Intensity
Interval training has benefits, and when you boost the intensity these benefits increase.
- Your body burns more calories because the high intensity causes your heart rate to increase, using more energy to complete the high intensity modules.
- And while you're switching between high and moderate intensity your body is learning to use its anaerobic system more efficiently.
- The moderate rest intervals help your body metabolize muscle waste more efficiently, which means fewer cramps and muscle aches.
- The high intensity also gets more oxygen to the muscles and trains your body to work better at other workouts and helps you lose weight.
When you mix high and moderate intensity this means you body does not completely recover between intervals, keeping your heart rate high during your entire workout.
This increases your calorie burn when compared to other types of interval training.
High intensity training does have its risks. It's a very intense workout that requires at least one day of rest between sessions and should not be done more than a couple of times per week.
You need to start out slowly to avoid injury and gradually build up your intensity as your strength improves. Wearing a heart monitor can help you train at a level that is safe for you.
If you have any health problems, you should discuss this type of high intensity exercise with your doctor before beginning a routine.
This is an exercise that combines strength training and cardio, and is one of the best exercises to boost metabolism.
It not only gets your heart rate going because it is a high intensity exercise, but it also works out all of your major muscle groups. That means you’ll get a temporary boost in metabolism from the cardio and a permanent boost from working your muscles.
To do a burpee, start from a standing position.
Then, do a squat and end with your hands on the ground in front of you. Jump backwards with your feet into a push-up position and do a push-up.
Jump your feet forward again and then leap upwards, reaching your hands as high into the air as you can.
You can do these in sets or simply try to do as many as possible in a short amount of time.
Keep in mind that whatever exercises you do, they need to be in addition to having a healthy diet so they will boost your metabolism and help you lose weight.
Most of the time, it takes hours of intense exercise to make up for poor eating habits, so start with good eating habits and then add these exercises to boost your metabolism.
You may read my blog post Fat-Burning Foods You Can't Miss For Perfect Slim Body to start your healthy diet.
Always remember you can change your body shape with exercise!
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