Speed Up Your Metabolism

You may have heard by now, but if you haven’t, check this, I am going to do a mini-shred!! Thirty days starting on the 29th of July and the carb cycling will commence! Studies show the fate of your body fat and metabolism are intertwined meaning you cannot alter one without impacting the other. So if you are wondering how you can ensure the latter is working correctly in order to favourably alter the former, here are my top tips.

Although bear this in mind, the word metabolism is casually thrown around gyms so much so that modern man trials many weird and wonderful ways to “jack it up,” and this is not as simple as it may seem.

Cheat Meals

Speed Up Your Metabolism: Burger & Fries
Shot with my iPhone 6s. Edited in PS CS6 & PS LR 5.

You may have heard of me “binging” many a times. Hearing the word “binge” can sometimes conjure up negative connotations. Images of people crying into a biscuit tin suffering from gluttonous guilt spring to mind. But nutritional science shows us that if we learn the art of the binge it can actually be a useful nutritional tool to have in your dietary arsenal.

If we took a minute to analyse the effect calorie restriction had on our thyroid hormones (called T4 and T3) which play a key role in the management of our metabolism, you’ll soon discover that during caloric restriction, transport of T4 and T3 into tissues is diminished, and this does not spell good news for those wanting to lose fat.

Essentially, hamster food will leave you hormonally handicapped to burn fat.

On the other hand, serum thyroid levels are increased by over nutrition. Emphasis on the words “over nutrition” which imply that huge, tactical, weekly homemade burgers could hold the key to up-regulating your fat burning hormones and getting your metabolism firing how it should.

Go Green

Speed Up Your Metabolism: Starbucks Green Tea
Shot with my iPhone 6s. Edited in PS CS6 & PS LR 5.

This next tip is a little left-field but a twelve-week study published in the Journal Of Nutrition found that overweight subjects who drank green tea before exercise enjoyed an increased rate of burning fat. Important to note is this didn’t simply “rev up” the metabolism, but rather helped it work more efficiently.

Scientists believe this was all due to a natural chemical compound found in the tea called epigallocatechin gallate (EGCG for short). Linked to a long list of health benefits, this study and a meta-analysis published in the International Journal Of Obesity concluded, “epigallocatechin gallate has a small positive effect on weight loss and weight maintenance” due to its ability to encourage the body to use our fat as a source of energy.

Don’t like the taste? Don’t fear, as you may have seen in my latest YouTube video, there are these green tea tablets which I take. And no, this post is not endorsed by MyProtein.

Go Big Or Go Home

Speed Up Your Metabolism: Heavy Lunges
Shot with my iPhone 6s. Edited in PS CS6 & PS LR 5.

Bicep curls and calf raises aren’t without their merits and will of course serve a purpose in most gym routines. But dramatically increasing your metabolic rate might not be one of them. If we look at energy expenditure (subjecting metabolism), after a heavy resistance training session full of large, compound movements, our metabolic rate will remain higher for a prolonged period of time and may well enhance our post exercise lipid oxidation. What I mean by this is that the bigger and the heavier the weights you will life in the gym, the more you will benefit from an elevated metabolism long after (when I say the bigger and the heavier the weights, this is subjective and within reason of course).

Coffee

Speed Up Your Metabolism: Black Coffee
Shot with my iPhone 6s. Edited in PS CS6 & PS LR 5.

On the topic of kettle-based fat loss, try pouring yourself a coffee. This is because one cup of coffee contains around 90mg of caffeine and caffeine has been found in thousands of studies to speed up the metabolism.

Worth noting is experts don’t know exactly how it does this, but one theory proposed is that it enhances fat oxidation and spares muscle glycogen by creating a more favourable intracellular ionic environment in active muscle. Sounds good enough to me!

In summary, the laws of human biology are nonlinear. We cannot strictly control them. At best we can influence them. Our metabolic rate is of course not exempt from this rule of Mother Nature, but hopefully these research-backed tips help explain how you can give your internal physiological environment a helping hand.

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