Nutrition

10 Metabolism-Boosting Tips

Get ripped and add muscle year-round, minus the annoying diet.

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3. DON'T SKIP YOUR CARDIO

“Perform cardio on an empty stomach or after consuming a protein shake—it’s preference,” Mike says. “A study in the Journal of the International Society of Sports Nutrition showed no evidence that a fasting cardio condition conferred any benefits for fat loss compared with one after consuming calories.”

Action Plan: Concentrate on your total energy consumption and expenditure and the macronutrient ratios (and foods) that work best for your body type.

4. EMPHASIZE HIGH-INTENSITY INTERVAL TRAINING (HIIT) CARDIO

Cardio performed with short, all-out bursts of activity is more effective for burning body fat than longer, steady-state forms. “Increased mitochondria size and number is something the CV system provides and has become a hallmark adaptation to HIIT,” Mike says. In other words, your body produces more of these tiny energy units within your cells when you perform HIIT. This helps elevate your metabolic rate for several hours after the session.

Action Plan: To take advantage of the benefits of HIIT, you need to include only three to five bursts in your cardio sessions (two to three days per week). Each interval should last only 60 to 90 seconds. After each round, take a longer recovery period (usually about two minutes or so) before performing your next HIIT session.

 

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