If you’ve been struggling to shed those winter pounds and you’re growing more and more concerned about bikini season, consider looking for ways to speed up your metabolism. At StudiO2 Performance in Nashville, we take a science-based approach to workouts by taking a keen interest in each of our fitness clients’ metabolism so they can achieve the weight loss goals and fitness results they’ve always wanted. If you’re looking for ways to boost your metabolism without have to feel the burn at the gym, consider the helpful tips below.

More Muscle Means A Faster Metabolismdreamstime_xxl_30715845

While many women are afraid of putting on too much muscle to appear overly masculine, increasing your body’s muscle mass is an excellent way to give your metabolism a boost. Lean muscle mass is made up of metabolically active tissue, meaning it requires a certain amount of energy (or calories burned) to be built, used and maintained. Your body’s fat tissue, on the other hand, will sit in your body like a lifeless creature, refusing to burn up any calories at all. One of the best ways to develop muscle mass is through weight training, so even if your fitness goals revolve around fat loss, weight training should be a part of your workout plan.

Join A HIIT Training Gym

While you may love jogging around your neighborhood as a means of daily exercise, it’s not the best way to get your metabolism up and running. If you really want to boost your metabolism, consider joining a high intensity interval training (HIIT) gym. This type of fitness regimen will combine repeated all-out efforts of physical activity with designated periods of recovery that can last half the amount of time as your traditional workout class. At StudiO2 Performance, we’re proud to be a leader of high intensity interval training classes in Nashville. If you’re looking for a quick and effective thirty-minute workout, our half hour HIIT class will be perfect for you!

Eat A Good Breakfast

Did you know that if you don’t fuel your body with what it needs in the morning, your body will actually go into starvation mode? When your body is in starvation mode, your metabolism slows to a crawl in an attempt to conserve energy. If you can’t decide on what to eat each morning for breakfast, always opt for protein rich foods. Don’t go off track buying that donut at the train station or any other sugary, carb-laden foods that can bring your metabolism to a halt. Try consuming foods such as eggs, lean steak or Greek yogurt to get your metabolism up and running in the morning. Because protein requires a significant amount of energy to break down in your body, you’ll feel fuller longer and you’ll be burning more calories throughout the day. We recommend aiming for at least thirty grams of protein in the morning, which is equivalent to one cup of low-fat cottage cheese or a four-ounce chicken breast.

Drink That Coffeedreamstime_xxl_42549787

A study published in a journal called Physiology and Behavior found that the average metabolic rate of those who drank caffeinated coffee increased by a whopping sixteen percent compared to those who drank decaf. Caffeine stimulates your central nervous system by increasing your heart rate, which can help to boost your metabolism.

Consume Green Tea

According to Tammy Lakatos Shames, R.D., the author of Fire Up Your Metabolism: 9 Proven Principles for Burning Fat and Losing Weight Forever, green tea is the closest thing to a metabolism potion. Green tea contains a plant compound called ECGC, which promotes fat burning in the body. In a recent study, people who consumed the equivalent of three to five cups of green tea a day for twelve weeks decreased their body weight by 4.6%.

Eat Hot Foods

If you’re a fan of hot and spicy foods, you’ll be glad to know that certain peppers can help fire up your metabolism. As it turns out, capsaicin, the compound that gives chili peppers their fiery quality can help boost your metabolism and promote weight loss. By eating just one tablespoon of chopped red or green chilies, you can boost your body’s production of heat while stimulating the activity in your sympathetic nervous system. According to the Journal of Nutritional Science and Vitaminology, eating peppers can result in a temporary metabolism spike up to twenty-three percent!

Stay Hydrated

One of the best things you can do for your metabolism is drink plenty of water. Water is one of the key players in your digestive process and without it, you cannot efficiently extract all the nutrients from food you need. Aim for a minimum of two to three liters of water on non-training days and increase those amounts during days of vigorous physical activity.

At StudiO2 Performance in Nashville, we’re proud to offer science-based workout classes and metabolic testing to improve the lives and fitness levels of each of our clients. When you visit our inviting fitness center, our personal trainers will be able to give you a complete metabolic blueprint that will help you transform your body from the inside-out in less than fifteen minutes. We also offer heart rate training to our fitness clients so they know exactly how hard they’re working at any given moment. If you’re interested in learning more about our fitness programs, or you’d like to stop by our studio, contact us today!