An important factor that needs to be considered when looking to speed up your metabolism is of course meal portions. While eating more is of course good to raise your metabolism level, it is also equally important to avoid really large meals. The reason being, digesting food can take a lot of energy. Additionally, many foods that are high in protein also require a significant amount of energy in order to be digested.
In other owrds, the bigger the meal is, the more time and energy is required for the digestive system to process it. Therefore, if you adopt a meal plan with say 5-6 smaller meals during the day, the overall result will be an improved metabolism.
High-intensity interval training (HIIT) involves quick and very intense bursts of activity. HIIT training has many benefits, one of the most notable being its ability to increase your metabolic rate for hours even after the workout!
A recent research study has shown that high-intensity aerobic interval training increases fat and carbohydrate metabolic capacities in human skeletal muscle. It is therefore, safe to say that HIIT training is one of the most effective ways to improve your metabolism.
When you increase your muscle mass, you boost your resting metabolism, which in turn makes your body burn more calories, this is due to the fact that muscle is more metabolically active than fat.
Lifting heavy weights will also help you retain muscle and combat the inevitable drop in metabolism that occurs during weight loss.
Research studies have shown that on average a meal containing a spicy dish, for example a bowl of chili, can temporarily boost your metabolism by as much as 8 percent over a person's normal rate!
Alone, the effects of adding spices to your food may be fairly negligible. However, every little helps and the fairly minor increase in any boost in your metabolism should be considered, therefore try combining an increased consumption of spicy food with other metabolism-boosting strategies.
Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. Like green tea, it also promotes fat burning. Caffeine is one of the few substances known to help mobilize fats from your fat tissues and increase metabolism.
Many biologically active substances found in coffee beans find their way into the final drink and actually help boost your metabolism.
Of course the most important of these is caffeine, which is very potent and has been studied thoroughly.
Generally speaking, it is easier for an individual to stay on track with a fitness regime first thing in the morning because there is less time for family, evening plans, commuting, late nights in the office, and other distractions to get in the way. Fatigue from a long day can also lead to skipped evening workouts.
Speed lifts (e.g., box squats, speed deads & speed bench) are essential to increasing strength, acceleration and power.