Train With Intensity – Boost Metabolism
You can significantly raise your metabolism through Weight Training. This has been proven in scientific studies. In one such study, researchers at University of Wisconsin, La Crosse, have reported that intense weight training sessions boost your metabolism for two days after the workout. Weight training (or resistance training) raises the post-workout metabolism by increasing the muscle temperature and stimulating chemicals that promote calorie burning and fat loss. I call this the “after-burn”. This is why weight training (or resistance training) is absolutely vital during a fat-burning/weight loss fitness program.
For the “after-burn” effect to take place, each weight training workout must be intense. This means that the workout must consist of 8-10 exercises, 2-4 sets per exercise for 8-12 reps per set. The weights used must challenge the muscle by making it difficult to perform the last few repetitions in each set. The workout must take each muscle to failure or near-failure. Failure occurs when you’re unable to complete the final repetition with the weight.
By continually attempting more repetitions and/or more weight, you force the muscle to work harder and push it to “failure”. When this happens, you’ve achieved the sufficient level of intensity to stimulate the post-workout increase in metabolism. As a result of this post-workout metabolism increase, you can burn more fat and help control your weight.
Being “intense” during workouts doesn’t come natural to most people. It’s an acquired skill that must be taught and then experienced. Once you learn how to increase the intensity of your workouts, you’ll see the benefits in increased strength, improved muscle mass, and increased metabolism.