7 Ways to Rev Your Metabolism & Burn Fat FAST

Can you influence the rate at which your body burns calories?

In other words, can you rev up your metabolism and burn fat faster?

The answer is a resounding, YES!

In fact, I use these 7 simple strategies with my body transformation clients all the time…

1: Pump some iron!

The more muscle you have, the more calories you’ll burn, even at rest. Some researchers speculate that merely adding a single pound of muscle can burn an extra 50 calories per day. And of course, let’s not forget the aesthetic appeal of a shapely, toned body.

If you want to rev up your metabolism and burn body fat 24/7, do some form of resistance training two to three times per week.

2: Add intervals

Unlike conventional steady state cardio, interval training revs up your metabolism for up to 36 hours after your workout. What’s more, interval training can strip off 9 times more body fat than traditional cardio, and all in a fraction of the time.

For this reason, interval training is included in all my body transformation programmes.

3: Do Intermittent Fasting

Contrary to popular belief, going without food for short periods of time might will not bring your metabolism to a complete halt. In fact, the opposite is true.

(Nb: Whereas if you dramatically reduce your calorie intake over an extended period of time, or you go without food for long periods, your metabolism will decrease which makes fat loss virtually impossible. For this reason alone, I don’t recommend calorie restricted diets…)

With intermittent fasting your insulin levels drop, and this creates the perfect environment for fat loss. There’s also a corresponding increase in norepinephrine – a neurotransmitter produced by the sympathetic nervous system, which initiates the utilisation of stored body fat.

This process requires energy, and research has shown this can increase metabolism.

See studies here. 1 2 3, 4

Intermittent fasting, when done correctly, is an amazing way to burn body fat, increase your metabolism, and improve your overall health and well being.

Further reading; “The AMAZING Benefits of Intermittent Fasting

4: Eat some protein at every meal

Having worked with numerous body transformers over the years, protein tends to be the macronutrient that most people are deficient in.

Foods high in protein boost your metabolism due to their thermic effect. This means that your body has to expend more calories to digest protein than carbohydrates or fat.

Some of the best high protein foods are beef, lamb, fish, chicken, eggs, raw nuts, hummus, cottage cheese and quality whey protein powder. Lean protein also helps to build lean muscle which is crucial for long term fat loss.

While consensus varies as to how much protein is required, I have most of my clients aiming for a minimum of one gram of protein per kilogram of body weight, however depending on the individual and their specific goals, this might be as high as two grams of protein per kilogram of body weight.

5: Spice it up!

Some spices such as chilli can raise your metabolism by as much as 50 percent and this effect can last for up to three hours after eating.

Additional spices such as ginger, turmeric, cayenne and cinnamon can also temporarily increase your metabolic rate. Spices raise your body’s temperature which in turn stimulates the body’s fat burning process.

6: Drink green tea

As well as green tea’s natural health benefits and anti cancer properties, studies show that green tea extracts boost metabolism and can speed up fat loss.

Three cups of green tea per day can increase metabolism by up to 10 percent.

7: Drink more water

A study conducted at the Berlin’s Franz-Volhard Clinical Research Centre concluded that drinking a 2-3 glasses of water temporarily increases your metabolic rate by as much as 30%.

As a general rule you should aim to drink a minimum of 20 mls per kilogram of bodyweight, therefore if you weigh 80 kgs you should be consuming at least 1.6 litres of pure water per day.

Spread your water intake throughout the day to obtain a steady, ongoing metabolism boost.

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