Add muscle:

Every expert agrees that the most effective way to jack up your metabolism is to add lean muscle mass. Muscle is made up of metabolically active tissue. This means that it requires energy to be built, used and maintained. The best way to develop more muscle mass is by weight training. This should be always a part of your training plan!

Try intense training

There’s nothing better than good high-intensity interval training (HIIT) to boost your metabolism. It combines relatively brief, repeated efforts with periods of recovery. HIIT burns more calories than a normal cardio session.

Once you step off the treadmill after your steady-state training cardio session, the calorie burn also comes to an end. By combining cardio and strength training through IT you will have a double benefit from your workout.

Eat protein

Try a delicious protein-rich breakfast that includes ingredients such as eggs, lean meat or chicken and Greek yogurt. Proteins require a lot of energy to break down and digest. Just the act of eating protein can bring up your metabolism. People who eat protein at breakfast time tend to ingest fewer calories throughout the remainder of the day.

Eat pure whole foods

The act of breaking down nutrients requires energy and burns calories (thermic effect of food). But all foods are mot created equal: some take more energy to break down than others. By choosing unprocessed foods like lean meat, fish, vegetables and fruits, you are driving up the thermic effect of food and utilizing more calories for digestion. Eat mostly foods that have very few ingredients listed on the package. Overly processed foods require little effort to digest, increasing blood sugar and your waistline.

Choose supplements wisely

Many supplements and energy drinks have a thermogenic effect. It means that they drive up the heat in the body, which leads to an increase in your metabolism. Caffeine and taurine are popular thermogenics. But supplements can also overtax your adrenal glands and drive up stress responses in the body. So proceed with caution and be sure not to overdo it when adding supplements.

Stay hydrated

Water is a key player in your digestive process. Essentially, without it, you cannot efficiently and completely extract all the nutrients from the food you take in. Think of the water in your body as if it were oil in a car.

Focus your energy on developing lean muscle and getting more pure foods and protein into your diet. Add some high-intensity training sessions to boost your metabolism and get a lean, ripped body!

Supplement of the day: BCAA

Branched Chain Amino Acid is known by the acronym BCAA. Its name comes from its molecular structure as a chain. Proteins are made of amino acids, which are 20 in number. There are certain “essential” amino acids (8 in number) so called because it is impossible for the body to produce and synthesize them naturally. When the body needs energy, it can break down muscle to take the amino acids and use them as an energy source.

BCAA includes three essential amino acids: leucine, isoleucine and valine

Leucine is a source of energy. It stimulates protein synthesis and is involved in the healing of the skin and bones. We find leucine in foods such as whole grains (wheat, rice), nuts and meat. Isoleucine is involved in energy production, improves endurance levels and is a source of energy for muscles. We find isoleucine in fish, lentils and almonds. Valine helps in the body’s recovery efforts and contributes to the proper functioning of the nervous system. We find valine in mushrooms, dairy products and meat. A deficiency in amino acids can lead to physical and intellectual weakness.

Why use BCAA if we can find these amino acids in our diet?

Taking supplements allows a much faster synthesis of proteins, and thus a greater and quicker supply of energy. Before an amino acid is synthesized from the diet, it must first pass through decomposition, digestion and absorption.In conclusion, I would say that if you are an athlete, if you prepare for any type of competition or if you exercise intensely on a regular basis (at least 3 times per week), taking a supplement is essential for protein synthesis and fast recovery. For an average person with a well-balanced diet, however, taking a supplement is not essential.

Note: Before using supplements, please contact a coach.