I recently had a similar question asked to me. As i thought about the answer i found an article from Aaron McCloud (i pasted it below for easy reading)
My remarks to the content of the article:
–Intense exercise: do cardio in HIIT style: High Intensity Interval Training (ex: sprint your soul out for 30secs, lightly jog for 30 secs, repeat and as you “get used” to this then make a bigger split = 1min sprint your soul out, lightly job for 20secs)
–Eat Frequently: I disagree with the author. It is quite helpful to eat frequently…but in small portions so take your normal three large meals and split them across 4-6 meals a day and if you can eat in equal intervals at the same time 5 days a week. Then your body is ready for “feeding time”. On the weekend you can eat more food to spike your metabolism. I did this for a month and lost 2% body fat. My meals were of a tapas portion and i ate 4 meals: 8am 12pm 4pm 8pm everyday day Mon-Fri and then ate whatever on the weekend but still strived towards high protein low carb. Never eat a ton of sugar, carbs, or general “crap” ie fast food, potato chips, or desserts. Also, stop drinking anything aside from water; orange juice has a lot of carbs and sugar. Instead eat a real orange as it provides more and falls under what i consider to be the blank food: food i don’t track in my daily carbs.
Tips To Raise Your Metabolism – Burn More Calories & Start Losing Weight
If you want to lose weight, raising your metabolism should be your top priority. That way, whether you’re exercising or watching TV, you’ll still be burning calories and losing weight. So, just follow these simple and effective tips below to raise your metabolism. It will make your effort to lose weight much easier.
Gain More Muscle
Here’s one of the most difficult, as well as one of the most important methods of raising your metabolism. Lifting weights is simply the best way to gain lean muscle mass in order to boost your metabolism.
First, the extra muscle will burn calories simply by existing, so the more muscle you put on, the more fat you will burn. Pretty simple! Also, the weight lifting that you do to gain muscle mass will boost your metabolism since it’s intense resistance exercise.
Intense exercise will boost your metabolism big time and it will do it much better than jogging or other low intensity exercises.
Jogging, walking, and other low intensity exercises will raise your metabolism for the time that you’re exercising. It takes energy to exercise and your metabolism reflects that. However, really intense exercise does so much more.
Intense exercise, such as sprinting or weight lifting, raises your metabolism for some time after the exercise. For really intense workouts, your metabolism might be increased from 24 to 48 hours after your workout! That’s great for boosting your metabolism! Also, intense exercise will encourage your body to spend some of its precious energy putting on muscle.
If you’re dieting, then it’s very difficult to trick your body into putting on muscle as well as lose weight, but your body will try. At the very least, it will maintain your muscles and keep them strong. Like I discussed in the tip above, gaining more muscle will help you raise your metabolism.
So, don’t do hours on the rowing machine, treadmills, and elliptical machines. Just do some kind of intense exercise, like sprinting or strength training.
What About Eating Frequently?
You might have heard that eating frequently raises your metabolism. This is true. But I don’t think eating frequently works very well for losing weight.
Your metabolism does rise if you eat frequently, but that’s only because your body is doing constant work. What work? Well, digesting the food that you keep eating, of course! If you’re dieting to lose weight (which, I think, is essential) you will get more bang for your buck by eating 5-6 smaller meals throughout the day. However, I find that this limits me to tiny, unsatisfying meals (yogurt and a hardboiled egg, 6 times a day. Really?) I’d rather just cut down on my food (calorie intake) and eat one or two real meals like steak, and use intermittent fasting to not eat until tomorrow.
But, if you’re dedicated to lowering your body fat down as fast as possible and any effort is worth it, then just eat your six tiny meals a day. It will increase your metabolism and help you lose weight.
Is That It?
Yes, that’s it. It’s actually more than enough. Gaining more muscle, doing intense exercise, and (if you’re super committed) eating 6 small meals a day, is really enough to raise your metabolism. This will help you lose weight faster, although you will need to cut down on your calorie intake if you truly want to drop pounds fast.
By Aaron McCloud