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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 June 19, 2019

How to Practice Positive Meditation in 2 Simple Steps

How to Practice Positive Meditation in 2 Simple Steps

Just by simply spending some effort and time, staying positive every day can be easily achieved. All that is required is a fraction of your time, 10-15 minutes a day to cultivate the positive you!

But first, what is really positive thinking? Do you have to be in an upbeat, cheerful and enthusiastic mood all day to be positive minded?

No. Positive thinking simply means the absence of negative thoughts and emotions – in other words, inner peace!

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When you are truly at peace within yourself, you are naturally thinking positively. You don’t have to fight off negative thoughts, or search desperately for more positive thoughts. It just happens on its own. And here are 2 positive thinking meditation tips to empower you:

1. Relax as You Meditate

A powerful, simple yet rarely used technique is meditation. Meditation doesn’t have to take the form of static body posture. It can be as simple as sitting in a comfortable chair listening to soothing music. Or performing relaxation techniques such as deep breathing exercises.

Meditation is all about letting go of stressful or worrisome thoughts. That’s it! If you spend just a few minutes per day feeling relaxed and peaceful, you automatically shift your mind into a more positive place. When you FEEL more relaxed, you naturally THINK more positively!

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Start with a short period of time, like 5 or 10 minutes a day. You can meditate first thing in the morning, during your lunch break, right before you go to bed at night, or any time. The most important thing is to consciously let go of unproductive thoughts and feelings. Just let them go for those few minutes, and you may decide not to pick them back up again at all!

2. Practice Daily Affirmations

Positive affirmations can be used throughout the day anywhere and at anytime you need them, the more you use them the easier positive thoughts will take over negative ones and you will see benefits happening in your life.

What are affirmations? Affirmations are statements that are used in a positive present tense language. For example, “Every day, in every way, I’m getting better, better and better” is a popular affirmation used by the late Norman Vincent Peale.

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So how does one go about using positive affirmations in everyday life? Let’s look at some guidelines to follow when reciting your daily affirmations.

  1. Use first person pronouns in your message (I)
  2. Use present tense (I have)
  3. Use positive messages (I am happy)
  4. Repeat your affirmations on a consistent basis

Affirmations have to be said with conviction and consistency. Start your day by saying your affirmations out loud. It wouldn’t take more than 5 minutes to repeat your affirmations; yet when done consistently, these positive affirmations will seep into the subconscious mind to cultivate the new positive you.

Here’s an example of a “success affirmation” you can use on a daily basis:

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I am successful in everything I do. Every venture I get into returns wealth to me. I am constantly productive. I always perform to the full potential I have and have respect for my abilities.
My work is always given positive recognition. I augment my income constantly. I always have adequate money for everything I require. I spend my money prudently always. My work is always rewarded.

You can find more examples here: 10 Positive Affirmations for Success that will Change your Life

Remember, affirmations work on the basis of conviction and consistency. Do yourself a favor and make a commitment to see this through.

Begin practicing these positive thinking tips right now. And I wish you continued empowerment and growth on your positive thinking journey.

More About Positive Thinking

Featured photo credit: Jacob Townsend via unsplash.com

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