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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 December 9, 2019

5 Simple Ways to Relieve Stress Effectively

5 Simple Ways to Relieve Stress Effectively

Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

1. Get Rationally Optimistic

Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

The result: no more mental stress.

2. Unplug

Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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How on earth do you unplug your mind? Simple: just meditate.

It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

3. Easy on the Caffeine

Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

4. Attack Mental Stress Via the Back Door

That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

  • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
  • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
  • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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5. Good Old-Fashioned Exercise

This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

The result: mental stress will be gone!

So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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Featured photo credit: Radu Florin via unsplash.com

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