7 Ways to Rev Your Metabolism
& Burn Fat FAST!

By Mark Woodgate

rev your metabolism and burn fat fast

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.    

Bottom line. If you want to rev up your metabolism and burn body fat 24/7, work out with weights 2-3 times per week. 

2: Add intervals

Unlike conventional steady state cardio, interval training revs up your metabolism for up to 48 hours after your workout. Amazingly, interval training can strip off 9 times more body fat than traditional cardio, and all in a fraction of the time.

3: Eat every 3-4 hours

Eating small and often (4-5 times per day) is one of the best ways to rev up your metabolism. In contrast, eating large and infrequent meals (1-3 times per day) can signal to your body that a famine is on the way. The result? A slowed metabolism and stored body fat.    

A study published in the November 2011 issue of the Journal of the American Dietetic Association revealed the eating characteristics of weight-loss maintainers and normal-weight people compared to overweight people. The results clearly showed those who ate 4-5 small meals and snacks throughout the day were more successful at maintaining a healthy weight or losing weight and maintaining that weight loss.

In addition to speeding up metabolism, eating small and often provides a steady flow of energy, minimises cravings and reduces the tendency to overeat.

4: Eat some protein at every meal

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. The best high protein foods are: lean meat, fish, chicken, eggs, raw nuts, hummus, spirulina and quality whey protein powder. Lean protein also helps to build lean muscle which is crucial for long term fat loss.

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. Adding spices such as chilli, turmeric and cinnamon to your meals 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 boost 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 be drinking 25-30 mls per kilogram of bodyweight, therefore if you weigh 70 kgs you should be consuming between 1.75 and 2.1 litres of water per day. Spread your water intake throughout the day to obtain a steady, ongoing metabolism boost.

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