1. Utilize Cardio as a Catalyst to Your Weight Training Sessions
Doing way too much cardio has to be one of the biggest mistakes that people make in their quest to lose weight, burn fat and get into the best shape of their life.
You’ll see these people running like hamsters on a wheel, day after day, week after week, and month after month on treadmills and elliptical.
And the reality is that six months down the line they still look the same.
This is because cardio is only beneficial if you add extra muscle mass to your frame.
If you neglect to put on even amounts of muscle and keep doing cardio day after day, your body eventually adapts to it and quits burning any excess calories that you may be aiming for.
So by focusing on weight training first, you add a little extra muscle mass which will help you burn a whole lot more calories both during your cardio sessions and even while at rest throughout the day (BMR).
This is the great thing about weight training. Just by adding a pound of muscle you can increase your metabolism and the number of calories that your body burns throughout the day, even while you sleep.
So keep the cardio secondary and focus on weight training first.
2. Perform Cardio Sessions First Thing in the Morning
If there was one secret to getting the maximum benefit from your cardio sessions then this is it.
After your body has depleted itself of any blood sugar and glycogen stores during your six to eight hours of sleep, there are two types of fuel left for it to use when you wake up in the morning.
Either your stored body fat or lean muscle tissue.
So, if you perform a cardio exercise such as the treadmill or elliptical first thing in the morning on an empty stomach and stay within 60 to 75% of your maximum heart rate (aerobic zone), your body will tap into your body fat stores for fuel.
It is important to stay within this heart rate range though, because if you wander into an anaerobic heart rate zone, you run the risk of burning your all-important muscle tissue.
And remember that exercises such as running are anaerobic and will leave you with negative effects (skinny-fat), so your goal should be to walk at a brisk pace on a treadmill or elliptical machine.
3. Keep Your Cardio Sessions Under an Hour
Okay, last here on the list is to keep your cardio training sessions less than 60 min. for maximum fat burning and metabolism boosting effect.
The greater goal to shoot for is about 40 minutes.
Going any longer than an hour first thing in the morning on an empty stomach will leave you running the risk of overtraining and will lead to burning out.
So, be sure to keep your morning cardio sessions between 40 and 60 minutes to ensure that you’re burning pure fat while also avoiding overtraining.
And remember that you are getting the maximum benefits from your weight training sessions, so cardio is only a supplement to your core resistance training workouts.
Start Speeding Up Your Metabolism Today!
So there you have it: 10 ways to boost your metabolism and melt the fat away once and for all.
Implement these tips into your daily routine on a consistent basis and you’ll surely speed up your metabolism and get the lean and sexy body that you’ve always dreamed about!
Dale Janic is a fitness trainer, nutrition consultant and researcher & freelance writer in the health and fitness industry. Dale specializes in low-carb and ketogenic diets, weight loss nutrition and functional exercise programs for both bodybuilding and weight loss. Dale lives the healthy lifestyle that he preaches, being a workout fanatic, competitive Brazilian Jiu Jitsu practitioner, as well as an avid spokesperson for the numerous health benefits of low-carb and Ketogenic diets.