In general, Metabolism refers to the chemical reactions that create a living being. Scientifically, it's a very broad term. In general terms, however, Metabolism refers to the human processes which sustain energy and burn fat in the human body.
Our metabolism is at its highest when we are young. In our adolescence and teens, boys and girls often seem to have bottomless stomachs, especially if they engage in any reasonable level of physical activity. Metabolism remains very high during the twenties as well. Around the age of twenty five, however, natural metabolism starts to drop.
After twenty five, you can expect your metabolism to drop somewhere between five and ten percent every decade, if you maintain the same level of activity. In the United States, the average adult loses somewhere between twenty and forty percent of their metabolism over the course of their adult life.
The good thing about metabolism is that it is heavily influenced by your choices and your activity level. There are a number of things that you can do to enhance your metabolism and increase your muscle building and fat burning power.
The rest of this article will provide you with some helpful tips that you can use in your day-to-day life to increase your metabolism naturally!
Tip One: Improve Your Sleeping Habits
One of the biggest factors which will control your overall metabolism is sleep. Numerous studies have shown that poor sleeping habits and sleeping patterns have a negative impact upon your overall metabolism. There are a couple of big reasons for this. One reason is that your Human Growth Hormone Production is intimately tied to healthy, deep sleep, and Low HGH Levels reduce your metabolism.
Another reason that Poor Sleeping Habits negatively impact metabolism is because the less sleep that you get, the more that you tend to eat. One study found that individuals that slept only five hours per night gained two pounds per week, compared to individuals that slept nine hours, who stayed at a stable weight.
Tip Two: Start Drinking Green Tea
Green Tea is a great drink for people that want to lose weight and increase metabolism. One reason why Green Tea is a great choice is because it has a powerful and delicious flavor while also being a zero-calorie drink. Green Tea is a completely guilt free beverage, and if you really need to add sweetener, there are sugar substitutes like Stevia which have no negative impact on health while also being a fine substitute for sugar.
This beverage is also an awesome choice for dieters because it is loaded with antioxidants, which both have the capability to preserve your health at the cellular level while also boosting your metabolism. Researchers found that the antioxidants contained within Green Tea have a direct positive impact on fat metabolism, and burn energy even when taking into account the caffeine content of the drink. Researchers found that healthy males that drank Green Tea had metabolisms which were around four percent higher than males that did not.
Tip Three: Intensify Your Workouts
All forms of exercise are good at increasing your metabolism, whether you are walking, jogging, or lifting weights. There are some forms of exercise that are more effective at boosting metabolism than others, however. The most effective means to increase metabolism through exercise is with a strategy known as High-Intensity Interval Training. This means that when you perform your normal exercises, you should incorporate sprints or other exercises which rely on bursts of energy.
One reason why these forms of exercise are so effective at increasing metabolism is that High Intensity Cardio and Weight Lifting have the ability to greatly increase your Human Growth Hormone Secretion. Although Human Growth Hormone is released at its highest levels while you are asleep, the hormone is also released in high quantities when you perform these intense exercises. By engaging in these exercises, you can kick-start your metabolism both during exercise and for hours afterward, increasing the weight loss and muscle building potential of your workout routine.
Tip Four: Never Miss Breakfast
Although Breakfast is no longer considered the most important meal of the day, the meal is incredibly important in regard to your metabolism. Even eating a small breakfast has a positive impact on your overall metabolism through the day. While you sleep, your body builds up cortisol levels until the levels reach a point which rouses you from your bed. Breakfast is like a reset button on these cortisol levels which energizes you with the calories contained within.
It's also beneficial to your metabolism never to have a heavy meal just before bed. Your body's metabolism slows to a crawl while you sleep, and more of the calories you consume are converted into fat. Late night meals also get your hormone balance out of whack and can make it even harder to get up in the morning.
Tip Five: Start Lifting Weights
In addition to High-Intensity Interval Training, just simple weight lifting has some impressive effects in regard to metabolism. Although you won't be maximizing your metabolic output with simple anaerobic training, you will increase the size and strength of your muscles, which will have positive benefits upon metabolism over time.
Weight lifting is also a powerful way to immediately burn calories. If you engage in a thorough weight lifting regimen, you can even burn as many calories as you would running. Combining both running and weight lifting provides the most significant benefits to your health, because running or other forms of cardiovascular exercise get your blood pumping, and weight lifting burns large amounts of stored energy.
Tip Six: Drink Lots of Water
One of the simplest ways to enhance your metabolism is to simply make sure you get a healthy level of water every day. There are a lot of good ways to do this, and don't think you are beholden to simply drinking water, but avoid sodas and other drinks that have a tendency to dehydrate! Studies have shown that people that remain fully hydrated with water throughout the day lose weight more quickly than those who do not.
One study found that after drinking a glass of water, metabolism increased around thirty percent in both male and female patients. The increase in metabolism initiated around ten minutes after consumption, and metabolism remained enhanced for thirty to forty minutes after drinking. One interesting outcome of the study was that researchers found that male subjects primarily increased fat metabolism, whereas female patients primarily saw an increase in carbohydrate metabolism.
Tip Seven: Add Spice to Your Meals
You may have heard the myth, but we just wanted to confirm that it is true. Spicy seasonings do have the ability to increase your metabolism. One of the simplest ways to increase your metabolic rate is to add a little cayenne pepper or some other form of spicy seasoning containing Capsaicin.
Studies have shown that adding seasonings containing Capsaicin has the capability to increase your metabolic rate by around eight percent on average. Capsaicin also benefits healthy eaters because it helps you feel more full more quickly.
Another study showed that males that consumed appetizers which contained hot sauce tended to eat an average of two hundred calories less than men that did not. Capsaicin is also recognized for having anti-inflammatory benefits, as well as for increasing blood flow and opening up blood vessels.
Tip Eight: Engage in Regular Cardiovascular Activity
Cardiovascular exercise is also another potent means to enhance metabolism. Cardio has the ability to increase metabolism for an extended period of time. One clinical study revealed that a forty-five minute bike ride had the capacity to increase metabolism over the course of the next twelve hours.
It's also easy to combine High-Intensity Interval Training into your cardiovascular exercise. At regular intervals in your cardio, enter a sprinting speed in order to engage your anaerobic muscle tissue and squeeze out extra energy burning power. A healthy exercise routine which combines cardio, High-Intensity Interval Training, and Weight Training will produce the maximum level of benefit. And don't forget to drink plenty of water!
Tip Nine: Start Drinking Coffee!
Okay, we realize that a lot of you already drink coffee, but did you know that coffee is highly effective at enhancing your metabolism? Coffee is a highly efficient means to get a jolt of caffeine without downing too many unnecessary calories. Coffee also delivers caffeine to the body quickly, and metabolism will slowly increase to a peak after around three hours. The caffeine in coffee increases your heart rate, which boosts your calorie-burning power.
Coffee also contains a few other natural ingredients which have the capability to increase metabolism. One of them is Chlorogenic Acid. This chemical has been shown to slow down the rate at which carbohydrates are absorbed, increasing the energy available to burn. Coffee also has two other chemicals which function very similarly to caffeine: Theophylline and Theobromine.
Tip Ten: Start Laughing!
In recent years, researchers have started to unlock the mystery of laughter. One reason that laughter is beneficial is because it acts as a natural stress reliever. Laughter is a physiological sign that you are at ease and you have your guard down. Laughter also produces benefits within the body. It opens up the blood vessels and allows blood to flow more freely through the body.
Laughter also increases metabolism, because it both engages the muscles and encourages optimal circulation. It doesn't take a lot of laughter to produce significant benefits either. Studies have shown that around ten minutes of laughter each day is sufficient to significantly boost metabolic rate as well as feelings of well-being. Give in to laughter, your body will thank you for it.