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MASSIVELY Boost Your Metabolism To Incredible Heights With This Method

MASSIVELY Boost Your Metabolism To Incredible Heights With This Method

When it comes to losing weight, everyone is curious about speeding up their metabolism – and for good reason! Who wouldn’t want their metabolism jacked-up all day like when you were young… or younger? The advice here may not be so helpful to those trying to gain weight. However, this article will help make losing weight so much easier!

Besides the supplements that you see everywhere, there are NATURAL ways to get your metabolism ramped up – including thermogenic foods and exercise. When it comes to exercise, there is a training method that will have you busting through calories over 38 hours after your workout is finished (Schuenke et al 2002)! I’m talking about burning over 150 extra calories (Bahr & Sejersted 1991)! This method is called EPOC training.

Remember to get examined by you physician before beginning any exercise program. Make sure you are cleared for this sort of physical activity.

EPOC Training

EPOC (Excess Post-Exercise Oxygen Consumption) is also commonly referred to as the afterburn effect. During this process your body attempts to return itself to how it was before your workout (commonly called your natural resting state) as quickly as possible. This includes energy re-synthesis, muscle repair, and lactic acid removal – all of which require energy. Basically, EPOC is measured by the extra oxygen you consume to perform these tasks. This breaks down to roughly 5 calories burned for every extra liter of oxygen you consume (Vella & Kravitz 2004).

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Do you want to boost your metabolism long after your workout is over via the EPOC effect? Well, in order to elicit a decent EPOC response we need to focus on:

  1. Workout Intensity
  2. Workout Duration
  3. Training Method

Workout Intensity

EPOC is all about intensity; which makes complete sense considering that EPOC is all about returning your body to its resting state. The higher the intensity of your workouts, the greater the magnitude of your EPOC effect will be. You might ask, “What exactly constitutes high-intensity?” Well, that’s a great question! Let’s delve into some answers.

A simple way to tell if you are working out at a high enough intensity is to refer to science. In 1990 Kaminsky and associates found that an EPOC response was elicited when exercising at a 70% to 75% of your VO2 max. Of course it could also be elicited at a lower VO2 max, but we will go with the proven one. VO2 max is an overall indicator of your physical fitness. In other words, the higher your VO2 max is, the more “fit” you are. This is normally determined by intricate lab equipment, which I doubt you will be using at your local gym. So you will need a way to determine our VO2 max easily during our workout.

Thankfully, there is a super easy way to determine your heart rate that is correlated to that specific VO2 max. Although it isn’t 100% accurate, it’s still a good estimate. You can do this using this calculator which will determine the heart-rate you need to maintain during your workout. This heart-rate is quite high because we are going for super high-intensity and therefore a bigger EPOC effect.

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Workout Duration

The second variable that we need to monitor (in order to induce a massive EPOC effect) is maintaining your high-intensity for at least 20 minutes. We get this number from a 1994 Quinn and associates study which found that an EPOC effect was induced when people performed exercise at a high-intensity for 20, 40, or 60 minutes. Some of the most encouraging evidence wass the fact that those who exercised for 20 minutes (1/3 of the time) received over half of the EPOC benefits as those that worked out for 60 minutes. This time trade-off allows us to continue with the afterburn effect, while not spending hours in the gym! That said, if you have the extra time and still desire to increase the magnitude of your EPOC effect, just exercise longer.

Training Method

Finally, I’ll discuss the actual method of exercise that you should be performing. Most people instantly think that running intervals would be the ideal way to ramp up your metabolism. In fact, the best way to increase your EPOC effect is via strength training, and more specifically circuit training (Murphy & Schwarzkopf 1992).

Strength training in general is a must. Even if you aren’t trying to increase your metabolism with this specific practise it is still pivotal to your well-being since it also builds muscle, increases strength, burns calories, and builds bones. When you combine strength training with circuits you also speed up your metabolism because your heart rate is elevated the entire time. And you’re working your tail off! You can make your strength training workout more “circuit-esque” by super setting all of your sets so that you are basically moving from one opposing muscle group to the other, with little to no rest between sets. You will be pumped and winded – trust me!

Wrap-Up

Discovering the right method to induce an EPOC effect and boost your metabolism in a timely manner boils down to 3 main ingredients:

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  1. Workout at a 70-75% VO2max
  2. Keep that intensity for at least 20 minutes
  3. Strength train/circuit train

Because these workouts are so intense and can be so taxing on your body you shouldn’t perform them every day. Why would you need to, when your metabolism could be boosted for 38 hours anyways? Instead, perform an EPOC workout 2-3 times a week (time dependent).  You can even create your very own full-body circuit workout from any of these exercises and go from there!

If you want to boost your metabolism NATURALLY, there really is no better away than the EPOC method. Although the workouts are very taxing they can set you up for a massive metabolism boost!

Train smarter with EPOC training!

Citations

Bahr R, Sejersted OM (1991) Effect of intensity of exercise on excess postexercise oxygen consumption. Metabolism 40: 836–41.

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Kaminsky LA, Padjen S, LaHam-Saeger J (1990) Effect of split exercise sessions on excess postexercise oxygen consumption. Brit J Sports Med 24: 95-98.

Murphy E, Schwarzkopf R (1992) Effects of standard set and circuit weight training on excess postexercise oxygen consumption. J Appl Sport Sci Res 6: 88-91.

Quinn TJ, Vroman NB, Kertzer R (1994) Postexercise oxygen consumption in trained females: Effect of exercise duration. Med Sci Spots Exer 26: 908-913.

Schuenke MD, Mikat RP, McBride JM (2002) Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: Implications for body mass management. Eur J Appl Physiol 86: 411-417.

Vella CA, Kravitz L (2004) Exercise after-burn: A research update. IDEA Fit J 1.5: 42-47.

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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