Having healthy and efficient metabolism is essential for weight loss and overall health. Exercise coupled with diet leads to maximum changes. Here are 10 exercises that will help boost your metabolism and drop the pounds.
As we age, our metabolism typically slows down, making it more difficult to lose or maintain a certain weight. Getting into a consistent exercise routine and following a healthy diet can help offset these changes and keep your metabolism humming. One such diet is the Fast Metabolism Diet, a 28-day plan to help heal your metabolism and keep it chugging along. Incorporated into the plan’s three phases are recommendations for specific kinds of exercise. Here are 10 metabolism-busting exercises you can try today.
Phase one exercises
The first phase of the Fast Metabolism Diet focuses on fruits and grains, lean protein and little fat, or mainly high glycemic index foods. These high-carb days are perfect for cardiovascular exercise.
There isn’t an exercise easier out there than going for a walk. All you need are yourself and a pair of shoes. Walking is the perfect beginner-friendly cardiovascular activity.
Running is a great form of cardiovascular exercise. It torches more calories in a shorter period of time than many other forms. You can vary your running by incorporating speed work, running hills or doing run-walk intervals if you’re a beginner.
The elliptical is a fantastic alternative for anyone suffering from joint issues, due to the fact that it is a lower-impact exercise. By increasing the resistance or incline of the elliptical machine, you can get in a quality workout.
If you’re in a workout rut, mixing things up with a group dance cardio class can be just what you need! You will be having so much fun you won’t even realize the calories you’re burning.
Phase two exercises
Phase two of the Fast Metabolism Diet focuses on low-glycemic foods that don’t elevate your blood sugar. It is low-carb and focuses on repairing your metabolism. The food you’re using to fuel your body is perfect for lifting heavy weights.
Most gyms offer a weight-lifting class that will help guide you through lifting weights. Oftentimes the class is set to fun and upbeat music, providing a positive and energetic atmosphere.
Putting together a weight-lifting circuit can help burn calories and build lean-muscle mass. Meeting with a fitness professional can help you develop the perfect weight-lifting plan for you.
The traditional squat is one of the best overall strengthening moves you can do in the gym. It is a full-body exercise that builds muscles in your legs and core. As a functional exercise, squats help contribute to the efficiency of your daily activities.
Phase three exercises
In phase three you add in healthy fats, and it’s often the easiest phase of the diet to follow. You eat high-fat, moderate-carbohydrate, moderate-protein, and low-glycemic foods. During this phase you want to focus on stress-reducing exercises.
Yoga is a wonderful form of exercise that builds muscles, improves stability, lowers stress and just feels good.
Tai chi is an ancient form of exercise that is incredibly gentle on your body and focuses on reducing stress.
While very similar to yoga, Pilates is more of an athletic-focused form of exercise that focuses on mind and body awareness. You will build muscles while also clearing your mind.