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Build Muscle

  • Increase the amount of muscle in your body.

  • Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better – whatever your weight.

Move More

Although the average person burns around 30% of calories through daily activity, many sedentary people only use around 15%. Simply being aware of this fact – and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn.

Eat Spicy Food

There is evidence to show that spices, especially chilli, can raise the metabolic rate by up to 50% for up to 3 hours after you’ve eaten a spicy meal.

Aerobic Exercise

High-intensity exercise makes you burn more calories for several hours afterwards.

Try 30 minute sessions of heart rate raising exercise, such as vigorous walking, step aerobics, jogging, cycling or swimming, 3-4 times a week.

Eat Little and Often

There is some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals.  There are two reasons why meal frequency may affect your metabolism.  

  • Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows.

  • Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.

Provided your small meals don’t degenerate into quick-fix, high fat, high sugar snacks, eating little and often can also help to control hunger and make you less likely binge.

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