5 Exercises to Boost Metabolism

Exercise plays a major role in boosting the metabolism and being able to burn of calories and undesired fat. There are quite a few suggestions for what exercises to focus on, how often to exercise, and when to exercise. In many cases, just doing anything is helpful but doing the right exercises will help to maximize a boosted metabolism.

boost metabolism and burn fat workout

The first important thing to note is that it is important to lift weights and to lift weights often. If possible, lifts weights at home or at the gym for 30-45 minutes a day, 5-6 days a week. By alternating between the upper and lower body, you can build lean muscle which will greatly boost your metabolism.

Not only does the exercise itself increase your heart rate and burn calories, but muscle that is formed will help to burn calories even when you’re not exercising since the body has to use a lot more calories to maintain muscles than it needs to maintain fat.

Generally speaking, it is good to do at least 30-45 minutes of cardiovascular activity every day. The body dips into its fat stores usually after about 30 minutes of continuous physical activity, so if you can spare more than this amount of time each day you will notice a much greater increase in fat burned.

It is important to note that the intensity of the cardiovascular activity isn’t nearly as important as the length of time put in. The body is designed to be active and long sessions of cardiovascular workouts will help to keep the metabolism working at a very high rate.

Here is the list of 5 core exercises

Pushups

When done properly, this muscle building exercise can burn the fat in several parts of your body into muscles. On the floor, have your hands positioned palm down, raising your upper body. Use your toes to raise your body so that you can balance on both hands and toes. Your body should be in a straight line. Tighten your core muscles and contract your abs. Inhale, bend your elbows slowly, and lower yourself at a 90 degree angle. Exhale and raise yourself up again. Repeat the steps for as many times as your routine requires.

Pull-ups

To perform this muscle building workout, grip the pull up bar, have your body slanted, and your feet on the ground. Raise yourself up until your chin goes above the bar. Lower your body until both your arms and shoulders has been fully extended. Repeat the steps for as many times as your routine requires.

Squats

Performing this muscle building workout will help you burn fat into muscles that are located both in your upper and lower body. Your feet should be shoulder width apart and planted firmly on the ground. Bend your knees slightly while you are below the bar. Raise the barbell while keeping your back straight. Bend your knees the same way that you would sit back on a chair. Raise yourself up by extending your knees and your hips, making sure that your legs are straight.

Lunges

While this muscle building workout is very effective in turning fat into muscles, make sure that you do it properly in order to avoid unnecessary strain and pain on your joints. To perform this workout, make sure that you have a straight upper body. Keep your shoulders back in a relaxed position and your chin up. Engage your core and step forward using only one leg. Lower your hips with your knees bent at a 90 degree angle. Your front knee should be above your ankle directly. Push yourself back up to your starting position while keeping your weight in your heels.

Deadlift

The fifth kind of muscle building workout that will help you burn fat and turn it into muscles is the deadlift. To perform, have your feet shoulder width apart under a bar. Lower yourself in a squatting position and firmly grasp the bar. Lower your hips, making sure that the floor is parallel to your thighs. Looking straight ahead, have your back flattened. Lift the bar while slowly standing up. Raise both your shoulders and your hips while your back is still straight. Bring down the bar in a controlled and careful manner to its original position. Repeat the steps.

Video: Full body circuit training

Timing your exercise

Working out in the morning, prior to eating breakfast or even after a small snack like a fruit or vegetable, is the best time to burn off fat. The body is well rested in the morning and ready to go. Since you haven’t eaten breakfast yet, the body will naturally dip into its fat stores much quicker and any exercise undertaken at this time of day will result in much more fat loss than usual.

Additionally, the cool air of the morning is also known to increase metabolism. Both the cold and the heat are known to increase the metabolism by as much as 20%, and although it may be harder to work in either, know that the body will be burning that much more fat when you work out in either conditions. Exercising at any time of the day (except just before going to sleep) is very good but the morning is the premier time to burn off that unwanted fat.

It is important to keep the body fueled for this exercise. Eat a healthy, metabolism boosting diet along with frequent workouts in order to both maximize the intensity and length of the workouts as well as to keep the metabolism working at a high rate in order to burn off as many calories as possible.