Exercise Science

10 simple tricks to increase your metabolism – Backed by Science

1. Perform exercises that are designed to simulate lean muscle.
Talk to a professional about creating a balanced resistance training program to match your goals, ensuring you simulate lean muscle – one of the key drivers for rebooting your metabolism.

2. Use interval-based cardio exercise to turbo-boost weight loss
High-Intensity Interval Training (HIIT) is now accepted as the best type of training to strip fat. Use HIIT between your lean-muscle workouts (resistance training) or combine the two by booking into a Metabolic Reboot session at One Fitness.

3. Use breakfast to program your body’s fuel selection for the day
Recent studies show that breakfast programs your body for the rest of the day. If you eat a breakfast that is high in sugar and carbohydrate, your body will burn sugar and carbs for the rest of the day. Eat a breakfast that is high in protein and has a balance of good fats, and your body will be looking for fat as a fuel for the rest of the day.

4. Learn the art of nutrient timing (aka Macro timing)
The timing of the food and nutrients you consume is a key development in metabolic science, this topic is an article in itself but basically don’t eat high energy carbs unless it is either to fuel a training session (60mins before training) or to replace energy after a training session (120mins after a training session)

5. Eat every two to three hours
Meal frequency is a key factor in a speedy metabolism. Increase your number of daily meals (most people should be aiming for six: three whole-food meals and three protein-based liquid meals).

6. Treat all processed carbohydrates as sugar
This is one of the misunderstood rules of nutrition. As soon as you process a carbohydrate, it structurally becomes a step closer to sugar. So when it comes to something like, let’s say, white flour, by the time it hits your stomach, it is basically sugar. Remember to treat all processed carbohydrates as sugar, and also remember sugar is the enemy.

7. Make better liquid choices

Your liquid choices need to be in sync with your overall plan. No sugary soft drinks, juices or sweetened water. More plain water, and watch the sodium in mineral/soda water.

8. Be prepared to plan and be disciplined

Success largely depends on developing planning and preparation strategies that ensure consistency.

9. Set goals, be true to them, and be accountable

Establish SMART goals and use the 12 week goal-setting system. Nobody’s perfect, but understand yourself, and re-visit your plan often.

10. Live by the ‘90/10 Rule’

A good eating plan needs to be realistic and sustainable. The ‘90/10 Rule’ simply means that 90% of the time you are on you plan, and 10% of the time you are not. This gives you some flexibility for those unforeseen hurdles that inevitability will be put in front of you. I allow my clients to have 10% of food outside of the guidelines. This is so you get to live life, eat the occasional dinner out, or have that meal you have craved for over the past week. But remember, it is strictly 10% of your meals or less. Any more than that and you will see a dramatic decrease in progression.
So live by the ‘90/10 Rule’ – enjoy life and get amazing results!

I look forward to seeing you in our 24hr gym soon…

Dave

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