Find out how to spark up your metabolism and boost your body composition with active resistance weights and aerobic exercise in our latest home workout.
The sparking of a tame metabolism is the endless chase for many. The fact is a speedy metabolism depends on several things.
Unfortunately, women’s metabolism tends to be a little lacklustre in comparison to men, who cultivate a faster metabolism, even while resting. For most people, metabolism slows steadily after the age of 40. Although you can’t control this as it’s due to age, gender or genetics, all is not lost as there are many ways to spark up your metabolism and boost your body composition.
There are several key factors to igniting the metabolism, but the most effective way is by building muscle with an active resistance weights session. When we lift weights, microscopic damage occurs to the myofibrils within the muscle fibre. These micro-tears stimulate the body’s repair response. The body delivers boosted nutrients within blood flow to stimulate the muscle cells to repair.
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The increased number of myofibrils causes a rapid kindle to the muscles, increasing metabolic rate. Therefore the resting metabolic rate is much higher in people who train with weights and expend blood to the muscle at a higher intensity rate. After a session of strength training, muscles are activated all over the body, raising your average daily metabolic rate. To maintain the boost, switch it up by varying the weights routine as it will give the biggest metabolism improvement.
Aerobic exercise can also accelerate your metabolism. The key is to increase the intensity with speed variance. A high-intensity exercise delivers a rise in the resting metabolic rate as opposed to low or moderate workouts. Try a more intense walk with burst of running intervals. I personally count my running steps in twos for 200 steps and then a gym class like an RPM cycle class as it is a supportive intense aerobic alternative.
In conjunction with exercise, the flushing of toxins with hydration of clean water is key. If you are mildly dehydrated, your metabolism can slow down. To stay hydrated, drink a glass of water before and after every meal and snack.
A critical part of your metabolic expediency is your “food lifestyle” — the most valuable part of every healthy body. Avoiding “fad” diets will speed up your metabolism instead of slowing or unbalancing the body system. In order to provide high energy and circulate clean blood around the body, the fuel placed into the system must be wholesome, be eaten regularly and allow the body to feel well from the consumption.
The type of food you consume, the amount and the regularity also play a crucial part in your metabolic rate. Eating more often will maintain a healthy blood sugar level and provide the body with a stabilised metabolism. When you eat large meals with many hours in between, your metabolism slows down between meals. Having a small meal or snack every two to three hours maintains your energy levels and avoids the blood sugar spikes and dips.
Other metabolism helpers include introducing spice into the food regime, powering up with lean proteins in all meals and adding a black coffee to benefit the short-term rise in your metabolic rate. Try the recharge of drinking green tea or oolong tea, as it also offers the combined benefits of caffeine and has proven to rev up the metabolism for a spark of time.
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With all these metabolism promoters initiated, the first and best place to begin is an active resistance weights program as part of your home workout schedule. Here, find the 10 most essential five-kilogram hand weight program and the most effective way to spark up that metabolism.
Workout to ignite your metabolism
Begin the home workout session with a three- to four-minute run and walk (set your timer) then complete these exercises with 10 to 12 repetitions in three or four sets. Try to complete this set every second day for a week and continue for a month. Notice how the body feels and responds over the month. I personally complete this set three times a week in my home workout.
Push-up with plank row and climbers × 10
Begin in the push-up position using the weights as the support for your hands. Complete one push-up either on your knees or on your toes, depending on your fitness level. Then lift one weight keeping the elbow in the direction of the sky. Complete a row motion and return to push-up position. Alternate both sides to complete 10 sets of this motion. Complete by doing 20 fast climbers in push-up position with weights in hands.
Walking lunges × 20
Stand up straight with feet shoulder width apart. Hands can stay by the side of the body or on hips. Step forward with the right leg, putting the weight into the heel. Bend the right knee, lowering down so that it’s parallel to the floor in a lunge position. Without moving the right leg, move the left foot forward, repeating the same movement on the left leg. Pause as your left leg is parallel to the floor in a lunge position. Repeat this movement, “walking” forward as you lunge, alternating legs.
Squat press × 10
Position the dumbbells around shoulder height, palms facing forward. Keeping the chest up, lower yourself into a squat, bending the knees until thighs are parallel to the ground. Then stand up and push the dumbbells overhead.
Split squats × 10
From a standing position, take a long step forwards as if performing a lunge. The heel of the back foot should be raised. Keeping torso straight, lower slowly until your back knee almost touches the floor, and then push back up. Complete all reps on one leg, then switch legs.
Sumo squat × 10
Stand with feet slightly wider than hip-width apart and turn feet out, externally rotating the hips. With hands clasped together at the chest, push hips back and squat down, keeping the back straight and the upper body lifted.
Wide leg taps × 10
Stand with your feet wide apart, wider than shoulder width. Start with hands in a praying position and retain for the exercise. Begin with bending the right knee and bend the body to tap the floor or ankle in a side lunge position. Return to centre position every time. If using weight tap the ground nearest to the foot. Avoid bouncing and exhale upon each tap to the ground. Focus on the navel pulling in toward your spine.
Abdominal toe taps × 10
Lie down on an exercise mat with knees bent and arms at sides. Lift both feet off the floor and extend legs up until thighs are perpendicular to the floor. Fully extend arms until fingertips are pointing towards toes. Engage the abdominals and lift torso off the floor.
Core twist × 10
Sit on the sit bones and lift feet from the floor, keeping knees bent. Elongate and straighten spine at a 45-degree angle from the floor, creating a V shape with the torso and thighs. Reach arms straight out in front, interlacing fingers or clasping hands together. Use abdominals to twist to the right, then back to centre and then to the left.
Step-ups × 10
Pushing primarily through the lead foot, lift the body up onto the step or raise to a high knee. Then step backwards to the starting position. When doing step-ups, keep the back straight and abdominal muscles tight. Make sure the foot is planted on the step or paused in the air in navel height position.Lie on back and extend legs up to a 45-degree angle. Keeping legs straight and together with your toes pointed, start lowering one leg. Raise lowered leg and lower the other, focusing on keeping core engaged. Continue the movement, alternating between legs.
To take this “spark up” further, complete a three- to four-minute run and walk (set your timer) in between the set or at the end of three rounds.
