A couple of months ago I swapped the long (5km) runs for sprints and interval training and the biggest change that I’ve noticed aside from an increase in my speed, is my metabolism. My metabolism has never been that of a 12 year old boy, but since my quest to become a better sprinter begun my appetite is through the roof but my weight has remained the same.
I have read a lot on how to increase your metabolism and you probably have too! But I speak from experience and I have never been one to do something drastic to achieve a certain look. I believe in moving a lot, eating a lot of good food but treating yourself too. And with the festive season only a week away, here are a few of my metabolism boosting tips to help you to be able to eat, drink and be merry but still fit into your jeans come 1st January 2016!
Run hard and run fast. Sprint up hill, sprint on the treadmill, sprint around an athletic track…just sprint! It doesn’t matter if you can’t run fast or have to stop a few seconds after you set off, just do your very best and your metabolism will reward you for it. The distance and time will depend on your ability. I am an advanced runner and I like to sprint at 12.5-13mph for one minute, rest for one minute and repeat this 6-8 times. But, if I’m by a track I do the 400m sprint. Sprint intervals appear three times a week on my training plan, and after each session I eagerly check my emails for an invitation to join Great Britain’s sprint team…
High Intensity Interval Training (HIIT)
Burn fat and lean muscle with HIIT. You can do it in the gym or at home and still get the same results. My favourite type of HIIT training is Tabata which is where you perform an exercise for 20 seconds and have 10 seconds rest. Alternate strength exercises with cardio exercises: 20 seconds squat jumps, 10 seconds rest. 20 seconds press ups, 10 seconds rest. You can do HIIT training on pretty much any cardio machine, just make sure that you mix bursts of intense exercise with periods of rest.
The more protein you have, the more muscle your body can build. And the more muscle you have, the more calories you will burn! Protein is a great way to get your metabolism moving, but try to get your protein from a variety of sources. Lean meats, nuts, fish, beans and cottage cheese are all great sources of protein but if you are struggling to up your protein intake, try adding protein shakes and bars to your diet. Maxinutrition offer a range of different protein supplements to help to achieve your goals.
I’m a serial grazer. Some say it’s good. Some say it’s bad… I just know that my metabolism is on fire. Instead of eating 3 huge meals that leave you feeling sluggish, eat 5-6 well balanced meals throughout the day. I usually eat breakfast, pre lunch, lunch, post lunch/pre dinner, dinner and sometimes post dinner too! My body enjoys this way of eating and I always make sure that each meal has a good balance of fats, carbs and protein, but I don’t the count calories.
I think walking is something that is completely underestimated. It may be low impact and it probably won’t even cause you to sweat but it does wonders to your metabolism and it’s so much better than just sitting still. Take the stairs instead of the lift and where possible, walk instead of driving or catching public transport.
Does anyone else have any metabolism boosting tips? If you incorporate any of these tips into your diet or exercise routine, let me know how you get on!
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