Ever wondered if it is possible to speed up your metabolic rate?

People talk about this, but is it realistic?

You’d burn more energy at rest, not to mention just feel better (did you know that anything that tends to speeds up your metabolism, puts you in a better mood? The reverse is also true).

The good news is that it is possible.

And I’ve listed 7 legit ways to do it below…

 

increase-your-metabolism

 

(1) WEIGHT TRAINING > CARDIO

 

For sure, the most potent, most effective way to increase your metabolic rate is by lifting weights. Yes, doing cardio does increase energy burn, but only for the time you are doing it.

The cool thing about resistance training is that you increase your metabolism for a long period after the workout is over.

In Point 1(b) in my epic post ‘Why cardio Sucks‘, I said this regarding weight training…

Because you’ve been tearing up muscle fibers, a lot of repair work needs done in the body. This costs energy/calories. 2 sets or so to failure on each body part will take around 36-48hrs to repair. So you have an elevated metabolic rate for about 2 days from weight training. You don’t get that from cardio.

You have an elevated metabolic rate for ~2days from lifting. You don’t get that from cardio Click To Tweet

 

The bottom line here is that resistance training is far superior to cardio when it comes to increasing metabolic rate.

 

(2) EAT FAT

 

Omega 3 fats are thermogenic i.e. they burn energy and increase your body temperature.

A good rule of thumb is to ensure you are getting 3g per day.

5 top sources of Omega 3 are:

  1. Flaxseeds
  2. Walnuts
  3. Sardines
  4. Salmon
  5. Beef

There are other sources, but they typically contain less than 1g per serving.

I personally supplement with 3g per day with fish oil capsules like these (3 x 1000mg caps).

Omega 3 fats are thermogenic i.e. they burn calories and increase your body temperature Click To Tweet

 

(3) EAT PROTEIN AT EVERY SINGLE MEAL

 

Protein will help you burn more energy as it costs energy just metabolising it.

20-25% of the energy from a protein source can be burned just from digesting and using the amino acids.

Also, protein intake will help preserve and or build muscle mass. Muscle tissue is metabolically active tissue i.e. it burns energy just by being there.

So every meal should include protein. I typically advise people to spread their intake evenly throughout the day. So if you are shooting for 200g protein per day in 4 meals, get 50g protein per meal.

 

(4) WHEY PROTEIN IS SPECIAL

 

Whey protein has the highest thermic effect of all protein powders (thermic effect is the cost of processing food for use and storage).

It also helps reduce appetite and will help with building muscle mass with its superior amino acid profile, and also because it has the highest bio-availability of any protein on the planet.

For high quality whey proteins that are the cheapest around, I personally recommend are Optimum Nutrition Whey in the USA and Impact Whey from MyProtein for Europe.

Whey protein burns more calories than any other protein powder. It has a thermic effect Click To Tweet

 

(5) GREEN TEA

 

People talk about green tea being good for burning fat. While it may be technically true, the results are marginal.

When it comes to green tea, your motto is “every little helps” – yeah just like Tesco.

You’ll be lucky if you burn 5g fat from a cup of green tea. More on green tea and fat loss here.

 

(6) DOING CARDIO? MAKE IT H.I.I.T.

 

High Intensity Interval Training burns more calories than a “steady state” form of cardio. It also burns more calories in the post-workout period that isn’t seen with regular cardio.

In my full fat-loss plan, Total Six Pack Abs, I detail studies that show the increased effectiveness of HIIT cardio and lay out an incredible method for putting it into practice.

 

(7) EPHEDRINE AND CAFFEINE

 

Leaving the most controversial until the end here.

Simple – it works. And it’s safe if you take the recommended dose. This is from my fat-loss book mentioned above:

Before it was banned, ephedrine was about the only supplement that did indeed work to accelerate fat-loss. Ephedrine was to be taken with caffeine and sometimes aspirin in what was called the E.C.A. stack.

The dosage is 25 milligrams of ephedrine and 200 milligrams of caffeine to be taken together. The caffeine has no real effect on its own but works to enhance the effectiveness of the ephedrine. Clinical research has consistently verified the effectiveness of EC(A) on fat loss over placebos.

There is no doubt that this combo works. Also, there is another benefit that is rarely mentioned – it really helps blunt your appetite so you’re less hungry when cutting.

Why was it ephedrine banned as a weight-loss supplement? It was banned on April 12th 2004. The death of Steve Bechler put the nail in the coffin for ephedrine. However, a forensic investigation by New York City Medical Examiner Dr. Michael M. Baden concluded that Mr Bechler,

“…died of a heat stroke precipitated by his morbid obesity, high blood pressure and heart disease, adverse weather conditions, physical exertion, and inadequate screening, monitoring and medical supervision.”

I don’t have a need for it personally any more, since I stay lean all year round. But you can still find ephedrine out there if you look for it.

For 7 legit ways to speed up your metabolism, click here Click To Tweet

 

If you have any questions about training or diet, ask me below. If you need personalized 1-on-1 help from me, consider booking a consultation with me.

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Train With Intensity!

Mark

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Cool! You are going to love your fast gains on THT :)

Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT)

Cool! Click here to take you to the download page. (or check your email for the download link)