Have you noticed that some people burn fat faster than others? Or, that some people seem to be able to eat whatever they want and they still stay thin? Well this has to do with a person’s metabolism; how fast it works.
Because of genetics, some people do burn fat faster than others. However, age, weight, diet, and exercise habits also have an effect on your metabolism rate. As you age, your metabolism slows down, mainly because, beginning as early as your 20’s you can lose 5-6 pounds of muscle every 10 years. The less muscle mass you have, the slower your metabolism works. This means, you are burning less calories every day as you age. But, you can speed up your metabolism!
Of course you can cut calories, especially extra ones. But, don’t dramatically cut calories from your diet. Your body is programmed to maintain your weight, so if you cut too many calories, like 1000, your metabolism will actually slow down.
Add interval training to your cardio workouts. Doing interval training just 2 times/ week burns more calories than standard cardio workouts. In fact, studies show that when you add interval training you actually lose 2 times as much weight.
If possible, break your workout into two shorter sessions. Walk or run on your lunch break and do 15 minutes of weight training after work. You could burn an extra 100 to 200 calories in a day. Run up the stairs at work, even small bursts of activity can get your metabolism going.
You have heard it before, but eat breakfast! Those who eat breakfast lose more weight than those who don’t. Your metabolism slows down as you sleep and only speeds back up when you eat again. Start up and speed up your metabolism by eating a 300 calorie breakfast.
Eating extra protein can cause you to burn and extra 150 -200 calories/day. It is harder for your body to burn protein so your metabolism works harder to break it down.
5 to 7 smaller meals is much better than 3 larger meals. If you eat healthy and small all day, your metabolism works fast all day every day.
Start working out with weights. Weight training is the best way to speed up your resting metabolic rate. As we’ve said, as you age, your metabolic rate slows. Weight training can speed it up again: A pound of muscle burns up to nine times the calories a pound of fat burns.
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