How do I Increase Muscle and Metabolism?
When it comes to fitness and healthy lifestyles, burning unnecessary fat and increasing metabolism and muscle are the most important elements. Metabolism is the process where the body combines nutrients with oxygen to produce the caloric energy for the body. When we are low on energy, metabolism turns stored body fat into our primary energy source. If you use enough of the stored fat as an energy source, you lose weight, increase metabolism and burn fat while increasing muscle mass. There are several ways to do this, but the most basic is a healthy diet and muscle-building routine.
Things You'll Need
- Water
- Proper diet and exercise routine
- Spicy meals
- Green tea
- Lean red meats and fish
- Legumes, garlic, onions, leeks
- Mollusks
- Supplements
Instructions
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Increasing Metabolism
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Do not skip meals or try to starve yourself because you must maintain a proper diet in order to increase your metabolism. You want to balance your body's energy levels out with small healthy snacks throughout the day. You also don't want to become dehydrated, so drink at least eight glasses of water per day.
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Focus on a steady exercise routine to help revitalize your cells and metabolism. These exercises can be simple, such as one hour of jogging, walking, swimming or cycling three times per week.
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Reduce your sugar intake, because when you eat sugar you switch on your metabolism to fat-storage mode.
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Incorporate metabolism-boosting foods into your diet, such as spicy Mexican and Thai dishes with hot peppers cooked in with the meal. Also drink green tea, which stimulates the metabolism and is more effective than caffeine-saturated drinks such as coffee.
Increasing Muscle Mass
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Incorporate more lean meat into your diet, which will work as a balance to your workout routine. Meat contains nutrients that help stimulate muscle growth, and fish, such as salmon, are an important source of omega fatty acids that make your muscles let in more amino acids.
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Add other items to your diet that help build muscle mass, such as fortified eggs (good source of protein and omega-3 fatty acids), legumes (good source of protein and soluble fiber which keeps blood sugar levels stable), or vegetables such garlic, onions and leeks (abundant in flavonoids). Other choices include clams, mussels and oysters (high in minerals, iron and protein). Mollusks also help deliver more oxygen to the muscles during a workout.
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Establish an exercise routine with compound exercises that promote growth in all muscles by increasing the fiber size. For building more muscle mass, avoid workouts such as aerobics, since they have a negative impact on building mass. It is best to experiment with exercises to see what works best for you. The routine should definitely include weight-lifting for all prominent body parts, on an array of depth levels.
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Focus on doing around 15 repetitions for every muscle group during your exercise routing. The best way to build muscle though, is to do every set to exhaustion. Each workout, focus on a different muscle group, rotating them out weekly.
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Choose supplements with the right ingredients. Look for three essential components in your supplements. Gluatamin helps release insulin, branched chain amino acids acts as a fuel source when glycogen runs out, and creatine helps enhance strength and adenosine triphosphate.
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References
- Photo Credit haltérophilie image by Danielle Bonardelle from Fotolia.com
