13 Ways to speed up your metabolism

1. Go for the After Burn

The more intense you workout = The more calories you'll continue to burn "after" your workout is over keeping your fat-burning metabolism higher all throughout the day.

High Intensity Interval Workouts is the best example of a workout that causes an after burn effect where You'll continue to burn calories for 12-to-48 hours after you've finished working out to help your body recover from your intense workout so to lose weight faster…

It's best to do a high intensity workout at least 3 times a week and you can do low intensity workouts the other days 

Please Note: all weight loss activities have some sort of after burn effect but only the after burn effect of high intensity activities keeps your fat-burning metabolism higher for much longer periods of time.

2. Exercise less but more frequently

Scientists are now saying you can actually lose more weight & keep your metabolism fired up longer by doing 4 smaller 10-minute workouts instead of 1 big 30-to-40-minute workout. 

If you have time - you can boost your metabolism by doing 4 smaller 10 minute workouts at a moderate-to-high intensity or if don't have time for 4 separate 10 minute workouts…

You can still keep your metabolism higher all day long by going for the after burn (see #1) with ONE longer interval workout.

3. Drink at least 1 liter of ice cold water daily

Not only does water help prevent you from getting bloated by flushing out excess water weight but as far as increasing your metabolism goes… 

The fat burning process of metabolism needs water to work effectively and… Your body has to raise your metabolism to burn extra calories to warm up the Ice cold water you drink and…

Check this out: A Clinical Research Center in Berlin found that after you drink 17 ounces of water - Your fat-burning metabolism increases by 30% within 10 minutes of drinking water.

4. Eat More fiber & protein

Eating more fiber & protein increases your metabolism because your body burns the most calories digesting foods high in fiber & protein and…

You can easily get more fiber in your diet by eating more complex carbs and as for protein… You don't have to go on a high protein diet - You just need to make protein at least 30% of your diet to get the metabolism boosting effects.

5. Do something when you wake up

The best time to workout to lose weight is first thing in morning so you'll burn more fat but as far as revving up your metabolism Morning workouts give you a longer lasting After burner effect (see #1) that helps you burn more calories during the day while on the other hand…

You do get some after burn with evening workouts but your after burn won't last as long since you'll probably end up going to bed in the evening and when you sleep your metabolism slows back down.

6. Skip breakfast & Try intermittent fasting

Intermittent fasting increases your metabolism because it causes your body to release more adrenaline (or norepinephrine) and when you get that energy boost from adrenaline…

Your body is forced to bun more fat in order for you to get all that extra energy.

7. Naturally Boost your HGH

HGH (or Human Growth Hormone) naturally increases your metabolism beacuse its a hormone that helps you burn more fat while helping you build & maintain the sexy muscles you have which also increases your metabolism.

8. Gain Muscle

• FALSE: 1 pound of muscle burns 50 calories per day. If this were true then no body would be fat.
• FACT: 1 pound of muscle burns about 6-to-12 calories per day which isn't a lot but…
• Gaining 5 pounds of muscle adds up to you losing or keeping off an extra 5 pounds a year but the main reason why muscle increases your metabolism is because…
• When you have more muscle your body has to do more work (or burn more calories) to help all your muscles recover from training.

9. Drink Green tea

According to a study in the American Journal of Clinical Nutrition, Green tea helps you burn 35-to-43% more calories a day and…

Another study showed that men who drank green tea for 3 months lost almost twice as much weight than those who didn't drink green tea.

10. Got MILK?

During a Purdue university study… Women who ate 3-to-4 servings of low-fat dairy everyday burned more fat & more calories after meals and…

This study said you may be able to lose an extra 10 pounds of fat just by eating 3-to-4 servings of low-fat dairy like yogurt, cheese, and skim milk.

11. Add Spices to boost your metabolism by 20%

Different studies have said that spices can increase your metabolism by 8-to-20% for at least 30 minutes after eating them -for example…

An Oxford University study proved that hot peppers can increase your fat-burning metabolism by adding just 3 grams of chili peppers to meals and In a British Study… Spicy mustard made people burn an extra 45-to-75 calories over 3 hours and…

All you need to do to get a metabolism boost from spices is to add a little bit of cayenne pepper or spicy mustard to your favorite recipes.

12. Improve your thyroid function

Your thyroid basically regulates your metabolism and you may be able to increase your metabolism simply by eating more seafood, nuts & seeds because All of these foods are high in Selenium,Vitamin E, Iodine, Zinc & Copper and…

All of those nutrients are essential for better thyroid function to help boost your metabolism and not having enough of those nutrients will cause your metabolism to slow down and/or you may develop hypothyroidism and as a matter of fact…

People who have hypothyroidism or slow metabolisms add more Selenium, Vitamin E,Iodine, Zinc & Copper to their diets to naturally treat hypothyroidism to help speed up their metabolism to help them lose weight again.

13. Caffeine

• A moderate amount of Caffeine will increase your metabolismby also making your body release more fat burning hormones like adrenaline plus…
• Caffeine will also help you burn more fat while working outand…
• A moderate amount is 50-to-300mg which is about 1-to-2 cups of coffee, 1 energy drink or the serving size of any fat burnerlike Hydroxycut.