4 exercises to speed up your metabolism
YOU know life is out to get you when your ex is not the only one giving you a fight, your body is being a Judas, too, with its slow metabolism. Do you have a situation in which, try as you might, every single thing you eat goes to your tummy and hips? It may mean that you have slow metabolism; whereby, you will burn fewer calories at rest and during activity and, therefore, have to eat less to avoid becoming overweight.
Personal trainer Lennox Richards says do not despair, you can actually exercise to speed up your metabolism. And the solution, he said, comes with strength-training exercises that you can do both in and out of the gym that will burn calories faster.
He lists these four to start:
Deadlift
The deadlift is a popular lower-body exercise.
How to execute: 1. Stand in front of a loaded barbell. While keeping your back as straight as possible, bend your knees and bend forward and grasp the bar using an overhand grip. If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
2. While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract your back by bringing your shoulder blades back.
3. Go back to the starting position by bending at the knees while simultaneously leaning your torso forward at the waist while keeping your back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
Walking lunges
This is a single-leg bodyweight exercise that works almost every part of your legs, including hamstrings, hips, and quads.
How to execute: 1. Stand upright with your shoulders relaxed. Step forward with one foot until your leg reaches a 90-degree angle.
2. Ensure that your are bending your knee as though wanting to kneel to the floor.
3. Lift your front lunging leg to return to the starting position. Do 10 to 12 repetitions for each leg.
Jump squats
A lot of speed is needed to complete the movements for this exercise, which works out every part of your body.
How to execute: 1. Stand with your feet shoulder-width apart. Start off by doing a regular squat, engage your core, and jump as high as possible.
2. Make sure you land with both feet on the ground. Do two to three sets of 10 repetitions.
Rear-delt row
This is a popular upper-body exercise that can be performed using a Smith machine or a T-bar row. You can also use the low pulley as long as you use a wide grip bar attachment
How to execute: 1. Stand up straight while holding a barbell using a wide grip. Afterwards, bend your knees slightly and bend over as you keep the natural arch of your back.
2. Let your arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare your elbows out and away from your body. Your torso and your arms should resemble the letter ‘T’. As soon as your torso and arms assume that shape, the actual exercise begins.
3. While keeping your upper arms perpendicular to your torso, pull the barbell up towards your upper chest as you squeeze the rear delts and breathe out. When performed correctly, this exercise should resemble a bench press in reverse.
4. Slowly go back to the initial position as you breathe in.
