How to Do Metabolism-Boosting Exercises to Gain Muscle

The rate at which your body metabolizes stored energy, in the form of glucose and fats, increases as the percentage of muscle mass in your body increases. To gain muscle, the muscle in question must undergo stress on a continuous basis until your body begins to adapt to the stress by increasing muscle size.

Difficulty: Moderate

Instructions

1. Warm up before exercising with a 10-minute brisk walk to get your blood pumping. Muscles need good circulation to build upon, and the increased blood flow provides a safety feature as your muscle becomes more receptive to resistance.

2. Target large muscle groups to boost metabolism and provide the resistance needed to build muscles. With consistent exercise, you should see results within a couple of months.

3. Start with lunges to target the hips, thighs and buttocks while raising your metabolic rate. At first, hold onto the back of a chair for balance, but after you build the muscle needed in your lower body to support you, hold increasingly heavy dumbbells in your hands to raise the muscle resistance and increase metabolism.

4. Stand up straight and use the heaviest dumbbell you can comfortably lift over your head, grasping it at shoulder height, palm forward, and pushing it straight overhead until your arm reaches full extension before retuning to the start position. Do 10 slow repetitions and then switch to the other arm. Repeat the set three times on each side.

5. Alternate between doing the last exercise and performing push-ups. Used for decades in military training, the simple push-up provides all the weight resistance needed to build muscle as it increases metabolism. If regular push-ups are difficult, do knee push-ups.

6. Use the dumbbells in other upper-body exercises that target the forearms, shoulders, deltoid muscles and upper-chest muscles. As opposed to lifting weights on a machine, dumbbells increase your metabolism quicker because there is the added element of balance involved, so your muscle works harder.

7. Consider altering other areas of your lifestyle in conjunction with your new exercise routine to maximize your metabolic rate increase. Consume a diet high in lean protein and nutritious fruits, whole grains and vegetables.

Tips & Warnings

• Consult your physician before beginning this or any other metabolism-enhancing program.

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