Metabolic training at home. Best Exercises to Improve Metabolism
Previously, it was believed that if the metabolism is disturbed, then this cannot be changed. However, it is possible to speed up metabolic processes for some time thanks to the special training “Metabolic training”. What is it and how is it different from the usual fitness?
The most common type of fitness for weight loss in our time are cardio loads. Those who want to reduce their volumes spend hours on bicycles and elliptical trainers, watching series or working presentations in the process, while few manage to achieve the desired result. This is because during normal cardio training, a certain amount of calories are burned, but as soon as the training ends, fat burning and all metabolic processes stop. The difference between metabolic training is that when the training ends, all the magic in the form of increasing the body's basal metabolism just begins and continues for another one or two days! This is due to the increase in the "oxygen debt" of the body during training (the amount of oxygen necessary to eliminate the products of anaerobic energy supply accumulated in the body during intense muscular work). This implies the first and most important condition of the phenomenon of metabolic training: the training should be intense (you should be hard) and tight (you should do a large amount of work in the allotted time), that is, you need to perform, for example, as many dumbbell presses or push-ups as possible in a certain period of time. Two main types of training are suitable for this purpose: metabolic strength training and interval aerobic training.
They are circuit and interval training with and without weights, including exercises for all muscle groups that are performed with little or no rest. The more muscle groups included in the workout and the larger they are, the more intensity you will get. This means that it is better to do ten squats than to bend your arms with dumbbells ten times.
Can be performed using any cardio machine or outdoors. The main rule is that low intensity intervals should be followed by high intensity intervals when the heart rate (HR) is 80% of your maximum level (220 minus age).
One of the options for such training are sprints. A study published in the International Journal of Sport Nutrition and Exercise Metabolism found higher metabolic rates in women who exercised on such programs compared to those who trained in the standard way. The first burned more calories at rest after at least 16 hours after finishing work.
Another fact speaks in favor of such training. One hour of standard strength training with weights burns approximately 370 kcal. In 2013, the journal Medicine and Science in Sports & Exercise Metabolism (International Journal of Sports Nutrition and Exercise Metabolism) published studies in which a group performed bodyweight jumps for 4 minutes according to the protocol: 20 seconds of work and 10 seconds of rest. During these 4 minutes, an average of 54 kcal was burned. The number of calories that the subjects burned in the next 30 minutes due to oxygen debt was also calculated, which averaged 81 kcal. Thus, as many as 135 kcal were burned in just 4 minutes of intense interval work. The benefit is obvious! The only thing to remember is that in the allotted period of time you should try to complete the maximum possible number of repetitions of a given exercise.
What are the benefits of metabolic training
In addition to its effectiveness, metabolic training has a number of other advantages:1. Takes much less time compared to regular cardio or strength training.
2. Do not get bored with monotony - you can always use new types of exercises.
3. Suitable for people with contraindications. Eliminate and replace exercises as needed.
You can play with different types of exercises and intervals, but keep in mind that they are only effective for fat burning purposes, not for endurance or athletic performance.)
Metabolic training example
Warm up: rowing machine, medium pace, 10 minutes.Interval training 1:
- burpee, 30 seconds;
- jumping out, 30 seconds;
- twisting with the ball, 30 seconds.
Interval training 2:
- squats with dumbbell press up, 30 seconds;
- push-ups, 30 seconds;
- kettlebell swing, 30 seconds;
- dumbbell plank row, 30 seconds.
By the way!
Burpee Technique: Squat down with palms on the floor. Throw your legs back, push up off the floor. Return to the squatting position, jump up and perform an overhead clap.Do burpees without pauses.
If you have ever worked out in the gym, you have probably seen or even performed these strength exercises. These are trainers' favorite exercises for body strengthening and balance, and they're also effective when overall tone is your goal. Learn to do 8 of these essential exercises for, and add them to your regular loads.
Bridge
A classic bridge for the abdominal muscles and back muscles, which must be stretched if you work at the monitor for a long time. To force the inner thighs to work, hold a fitball or yoga support block between your legs.
Start lying on your back, knees bent, feet flat on the floor, hip-width apart.
Tighten your abs and buttocks and lift your pelvis up off the floor. Keep your chest in line with your pelvis, and make sure your knees are directly over your heels.
Lower your hips and pelvis down without touching the floor and hold the position for a few seconds.
- This is one repeat. Do three sets of 10 reps.
Deadlift
Starting position: stand straight, hands with dumbbells or a barbell hold directly in front of the hips, knuckles out. Bend your legs slightly at the knees.
Slowly bend at the hip joint (it is important to bend in the hip joint, and not in the lower back). Lower your arms with dumbbells as low as possible, while keeping your back straight. Look ahead, not at the floor. This will help you avoid arching your back.
Keep your hands with dumbbells close to your legs, almost touching them.
Squeeze the gluteal muscles and lift the body up without straining your back. Straighten up twice as fast as you leaned over. For beginners, you can take 4 seconds to bend, and 2 to straighten.
Do three sets of 12-15 reps.
Lunges
Do lunges to increase flexibility and balance. This exercise is useful for strengthening all the muscles of the lower body.
Stand up straight, take your shoulders back and relax. Raise your chin higher and look at the selected point in front of you.
Step forward with one foot, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly over your ankle and your back knee is off the floor.
Keep your weight on the heel of your front foot, then push off and return to the starting position.
plank
An extremely effective and deceptively difficult basic fitness exercise. In addition to making the plank beautiful muscles in your arms, it challenges the balance and all the major muscles.
Stand with your knees on the mat, place your palms in front of you shoulder-width apart. Spread your fingers wide to take pressure off your wrists.
Move your legs back one by one and put them on your toes.
Tighten the abdominal muscles so that the buttocks do not fall through, but also do not rise up. Keep them in line with your spine parallel to the floor.
Hold this position for 30-60 seconds.
Push ups
Good old push-ups to strengthen the muscles of the upper body. But if done incorrectly, they can do more harm than good. The 4 main points that you need to pay special attention to when pushing up: body position, arms, abdominal muscles and breathing.
First, get into the bar, as we described above. Make sure your shoulders are directly over your palms and the emphasis is on your fingertips.
Keep your belly puffed out and your spine straight. So, your body is on the same line. Bend your elbows so that your elbows look slightly to the side of your body.
Coordinate breathing with movements: inhale as you bend your elbows and lower yourself down, and exhale as you rise back to plank.
Try to do 10 push-ups, or as many as you can do correctly. Add more reps as you get stronger.
Twisting
Squats
The squat is one of the most effective functional exercises you can master!
Stand straight, chin - slightly raised up, chest - outward, look - straight ahead.
Place your feet shoulder-width apart or slightly wider. Put your hands together in a castle directly in front of you, spread your elbows to the sides - this will help maintain balance.
Relax your upper body muscles and lower your hips down as if you were sitting in an imaginary chair. Keep your head facing forward, tilt your upper body slightly forward. If you find it difficult to keep your back straight when you lower yourself down, it is better to arch your lower back a little rather than arch your spine.
Aim to lower yourself so low that your thighs are parallel to the floor. Remember to keep your knees directly over your ankles. Body weight should be on the heels.
Keep your body tense, push off with your heels and bring yourself back to the starting position.
Do three sets of 10-15 reps.
"Superman"
Superman, or, in our case, "superwoman". The purpose of this exercise is to correct the imbalance of the body in a way that for some reason is always forgotten.
Lie on your stomach with outstretched arms and legs. Keep your neck relaxed, your forehead can rest on the floor.
At the same time, raise your arms and legs up from the floor by 5-10 cm, arching your back.
Hold the position for 2-5 seconds and lower down to complete one rep.
Do three sets of 12 reps.
In general, even if you don’t go in for sports on purpose, you can just actively move in everyday life - this is also a good way to speed up your metabolism. For example, you can take the stairs instead of using the elevator, get up every time you talk on the phone, choose a parking space away from the entrance to the office building, and so on. All these simple, at first glance, things make a huge contribution to the acceleration of metabolism.
Dmitry Belov
Metabolism affects the basic level of energy needed by the body to provide vital functions. While excess calorie intake and lack of physical activity make you overweight, you can boost your metabolic rate to burn more calories and lose weight.
What is metabolism
Metabolism is the biochemical process during which the body converts food into energy.
Nutrients from food and drink are oxidized and provide energy for the body to carry out its life activities.
Even during rest, when you do nothing, your body continues to work - breathe, circulate blood through the vessels, maintain hormonal levels and renew cells.
The number of calories it takes to perform these basic functions is called the basal metabolic rate.
This value depends on several factors:
- Current weight and physique. People who are heavier and have more muscle mass burn more calories even when they are at rest.
- Floor. Men burn calories more efficiently because they have less fat mass and more muscle than women of the same age and weight.
- Age. With age, the amount of muscle decreases, resulting in a slower ability to burn calories. After the age of 40, there is a slowdown in metabolism by 5% every decade.
Since metabolism is a natural process, the body has several mechanisms that regulate it according to individual needs.
Only in rare cases is overweight associated with a medical problem, such as thyroid disease, as a result of which the metabolism slows down.
Methods for accelerating metabolism
If the metabolic rate is low, the absorbed carbohydrates, proteins and fats are processed for a long time into the energy necessary for the functioning of the body. As you lose weight, your metabolic rate will decrease as your body needs fewer calories.
Research shows that it is possible to increase your calorie expenditure for weight loss by using some metabolic-boosting techniques.
Fractional nutrition
Eat often throughout the day and in small portions, do not skip breakfast.
Increasing the amount of time between meals encourages the body to go into fasting mode. In this case, the body seeks to conserve energy to prevent exhaustion and lowers the metabolic rate.
Small meals every 3 hours stimulate the body, causing a short-term increase in metabolic rate.
Protein products
Add lean proteins to your diet.
A diet rich in lean proteins found in eggs, chicken breast and fish will increase your metabolic rate as the protein is difficult to digest and it takes more energy to break it down in the digestive tract.
A good source of slow protein is cottage cheese - eat it before bed to keep your metabolism running all night.
Spices
Add spices to the dishes you eat. Spices contain natural substances that boost metabolism. Chili peppers, curry, ginger, mustard and garlic will help speed up your metabolism for a while. Add them to every meal.
Cardio load
Do at least 30 minutes of aerobic exercise a day.
Cardio load increases the heart rate, provoking increased blood circulation and an acceleration of metabolism during the training period. Use interval training for maximum effect.
Power training
Building muscle helps raise your basal metabolic rate. Each pound of muscle mass burns 6 calories per day versus 2 calories burned by the same amount of fat. The more muscle tissue you have, the more calories your body burns, even while at rest.
Strength training to build mass is the only way to raise the metabolic rate for a long time.
Temperature
Use temperature readings to speed up your metabolism. When drinking cold water, the body is forced to heat it, which causes a temporary acceleration of metabolism. Similarly, people living in tropical climates have a faster metabolic rate as the body has to expend effort to cool the body.
Physical exercise performed in hot weather also carries an additional metabolic load. The amount of energy metabolism in a cold climate can be controlled by suitable clothing that does not cause overheating of the body.
Coffee
Coffee speeds up metabolism due to the caffeine it contains. Drink a cup of coffee before your workouts, although the metabolic effect of caffeine is small compared to exercise.
In addition, caffeine is not safe - excessive consumption of coffee can lead to nervousness, insomnia and other unpleasant side effects.
Green tea
Drink green tea throughout the day.
Studies show that several cups of green tea along with physical activity have a more noticeable effect on metabolism than exercise alone.
Green tea contains a complex of catechins, which exhibit antioxidant activity and help the liver convert fat into energy.
Sufficient nutrition
Avoid strict diets. Highly calorie-reduced diets adversely affect metabolism by slowing down the metabolic rate.
After returning to a normal diet, the body perceives the previous number of calories as excess and stimulates weight gain.
In addition, rigid diets are not balanced in terms of nutrients and vitamins, which leads to health problems.
Cellulose
Add fiber-rich foods to your diet: fresh vegetables, fruits, and whole grains.
The body spends extra energy processing foods with fiber, and some types of fiber are not digested at all, forcing the digestive tract to work and increase the metabolic rate.
Fiber can be additionally consumed in the form of bran or dietary supplements.
Fat Burning Supplements
The use of sports fat burning supplements is justified only when combined with regular workouts. They increase the efficiency of fat burning during strength training and add endurance in cardio training.
Without physical activity, fat burning supplements will not have an effect on the metabolic rate, but they can provoke problems with the functioning of the nervous system and heart.
Did you know that strict diets and certain types of exercise actually cause fat to be deposited at an increased rate? Perhaps unsuccessful attempts to give a figure of harmony are the result of hormonal disorders, since it is hormones that regulate fat burning at the cellular level.
Therefore, if you control the messages and the effects of certain hormones, you can stop and reverse the process of fat accumulation.
What disorders lead to hormonal weight gain
Hormones are tiny chemical messengers that control our appetite and stimulate (or depress) our metabolism. They decide whether to store or burn fat.
Remember:
- If the body has high levels of insulin, fat will be stored.
- If cortisol levels are high in the body, fat will be stored.
- If the body has low levels of triiodothyronine (T3), fat will be deposited.
Hormones are like switches that react to the foods you eat, your habits, and the exercises you do or don't do. This statement is true for both women and men.
Researchers have found that women's fat cells are 9 times more "stubborn" than men's. That is why it is more difficult for women to get rid of unnecessary hormonal weight than for men.
3 effective strategies to help you lose hormonal weight
Rigid diets and intense exercise are not needed to get rid of hormonal weight. Your task will be to activate fat-burning and suppress fat-accumulating hormones. It is in this way that you will be able to rid the cells of fat, which is comfortably located on the abdomen, thighs and arms.
Three basic steps to help you lose hormonal weight:
1. avoiding mistakes in combining products;
2. choosing the right exercises;
3. diet for getting rid of hormonal weight.
To Lose Hormonal Weight, Don't Make the Mistake of Combining Foods
How do you imagine healthy eating? What to Eat to Boost Powerful Fat Burning Hormones
A 24-week study published in the Annals of Internal Medicine found that a low-carbohydrate diet accelerated weight loss, lowered serum triglycerides, and increased high-density lipoprotein cholesterol more than a low-fat diet. Another study found that cutting down on carbohydrates resulted in 2.2 times more weight loss than minimizing fat intake.
Therefore, it is better to make a choice in favor of a low-carbohydrate diet without giving up fats. When you put your cells into fat-burning mode, you will notice that excess weight is leaving you - this will be visible both on the scales and in the mirror.
Not all types of exercise allow you to get rid of hormonal weight
Both fitness trainers and doctors talk about the benefits and importance of cardio training for health. And they are really helpful. However, you will be surprised to know that this type of exercise not only fails to burn fat, but also leads to an increase in stress hormones, especially cortisol.
And metabolic strength training suppresses the weight gain hormone (cortisol). Studies show that prolonged exercise does more harm than good, especially in the presence of diabetes, metabolic syndrome and hypothyroidism.
Opt for metabolic training to get rid of hormonal weight faster and more effectively.
If you replace a long cardio workout with a 20-minute high-intensity metabolic workout, you can activate the 3 main fat-burning hormones and ensure the growth of metabolically active tissue.
Not all diets are good for hormonal weight loss
On the one hand, the assumption that eating fat leads to its accumulation is logical, on the other hand, it is completely wrong. To get enough energy for exercise, daily activities and metabolic processes, you have two options - carbohydrates or fats.
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