How does exercise affect metabolic rate? Which exercises are the best for boosting it? This time we will focus on increasing metabolism for burning last fat of your body.
Once you know how to boost your metabolism with workout, you will accelerate fat loss, get rid of it forever hanging belly, and finally show the world your chiseled muscles. You only need some knowledge, interlaced with a good dose of physical activity. Your task now is to begin with a serious training.
If the loss of the last few inches of excess fat on the abdomen was simple, then the world would be full of skinny people, who can enjoy in their fast food whenever they want. In fact, the closer you are to the legendary thinness, the more persistent your fat is becoming. The reason lies in the body’s defense mechanism.
The human body is “programmed” to protect energy supplies from their excessive depletion. It originates from the Paleolithic time, when there wasn’t plenty of food, and the additional energy supplies were more than welcome. Today however, this survival tool is more of a burden than a benefit.
What do you need to do to fool genetic predisposition and avoid imposing excess fat? The solution is simple, you should accelerate metabolism. If you want to boost your metabolism and lose the last fat of your body; we have prepared a plan by which you can easily lose 10 pounds and show that lean abdominal muscles.
How does Exercise Affect Metabolic Rate?
Whatever type of exercise you choose; you can burn only a certain amount of fat at a given time. Research shows that the more trained you are, the more energy your body will store. This means that you will eventually burn fewer calories in the same exercise.
Experts from the University of Berkeley have found that runners have to run 3 km more each year to avoid the increased weight. If you want to get rid of that last ten pounds, you need to think long term, and not just the amount of fat you will burn during the workout.
Instead of this, focus on calories that you will burn the next twenty-three and a half hours: sitting at a work desk, relax watching TV and going to sleep. In order to achieve the goal, you will need to lift weights and do interval sprints.
Knowing the correct mix of series, repetitions, rest and the best cardio exercises; you can create a training that will not only burn some fat. It will release the fat hormones which will be boosting your metabolism for hours after the workout. And what will be the result? Your fat will melt day and night, even when you rest.
How to Build the Perfect Plan to Increase Metabolism?
In each series make 8 to 15 repetitions. Research shows that a series of 8 to 15 repetitions encourage the emergence of a large number of hormones that promote fat burning. It is important to use the right load. It is not meaningful to do eight repetitions with a weight that you can lift fifteen times. This way only a half of your muscles would work.
Don’t be lazy; give 90 or even 100 percent when working out. Last repetition is a good measure for this. If your last repetition is hard and you struggle to lift that weight; you are doing the job. If not, you are just wasting your time.
Two to Four Series for Each Exercise
As you can see, you don’t need a lot of physical work to accelerate metabolism. Fat melting hormones are triggered after the first series, and with each next series you will encourage them to burn even more fat. This is how does exercise affect metabolic rate.
Greek scholars have discovered that there isn’t any difference between four and six series. Beginners should do two series, and advanced people should do four series. If you do more than this amount; you are wasting your time.
Train the Whole Body
Do you wonder how high your metabolism will be for hours after a workout? It depends of the number of muscles that were involved in the workout. Therefore, you should focus on exercises, which involve the largest number of different muscle groups.
Stay away from isolation exercises. Thus for example, when you are doing squats, you will experience much higher metabolic growth than with bending biceps.
Experts from the University of Wisconsin found that men who were using just three exercises for major muscle groups (bench, squat and Olympic lifting), had better metabolism rate that lasted 39 hours after the training.
In addition, they burned more calories than those who have done exercises for the small muscles. The message is therefore clear: train the entire body three times a week intensively with one resting day, and your metabolism will operate in the highest gear possible.
The Crucial Tip: Avoid Long Running
How does exercise affect metabolic rate? We all know that aerobic exercise burns fat. When you are on a diet (you surely should be on a diet, if you ever want to see your six-packs), experts assure that the long run has little or nothing to do with losing more fat. It is probably because cardio exercises don’t stimulate the metabolism. But this doesn’t mean that they can’t help you.
High-intensity intervals (such as short, 30 seconds sprints, followed by the slow run) are an excellent accelerator of melting excess fat. Why?
It is because they are similar to lifting weights. After all, a 200-meter or 30-second sprint will burden your leg muscles the same way as eight heavy squats. Thus, you can increase metabolism with cardio workout when you aren’t lifting weights.