Boosting your metabolic rate will greatly assist your weight loss effort. And the more fat you burn, the better your muscle definition — meaning those six-packs you’ve been working on may finally start appearing. Here’s how to fine-tune your exercise and diet plans to keep on burning fat hours after you’ve left the gym!
Hydrate First Thing In The Morning
Rev your metabolism and accelerate fat loss by hydrating. In fact, drink at least 450ml of water the moment you wake up. This can boost your metabolism by as much as 24 per cent for 90 minutes afterwards. Any less and there won’t be any effect. A gallon of water daily will increase the weight loss effect further. Two 220ml glasses of water during dinner may boost your metabolism by 30 percent, according to a study by German researchers.
Eat Breakfast Before Your Workout
Eat before morning exercise to boost your calorie burn. A study shows that runners who ate breakfast used more oxygen than breakfast skippers. And using more oxygen fuels metabolism – the more you inhale, the more calories and fat you burn says experts. Try this: Buttered toast with jam, banana and milk.
Work Multiple Muscles
Men who performed three “big” exercises had their metabolism elevated for 39 hours afterwards, studies found. Researchers calculated that men who lifted weights twice a week for 18 weeks burned an average of 9 per cent more calories a day beyond what they expended during exercise – enough to lose 12kg a year. Try this Express Fat-Burning Workout if you don’t have a lot of time to spare.
Taking three seconds to lower your weights can boost your metabolism for up to 72 hours after your workout. Researchers say that performing the negative portion of your exercise slowly causes greater muscle damage and the repair process increases your resting metabolism.
Don’t Forget Cardio
Torch fat quickly by including a cardio session with your weight-training. Try a circuit of squats, chin ups or pushups for 20 seconds, rest for 10 seconds and repeat, alternating for four minutes. This boosts your metabolism and strength and offers the same cardiovascular benefits as a 30-minute bike ride. Incorporate this cardio circuit at your next gym session.