The harder you work out, the more calories you burn. Not exactly rocket science is it? But what about after you’re showered, changed and out of the gym? Does your body just reset to zero and the calorie count automatically start to rise again? Well, not if you know how to keep your metabolism fired up. So here are a few ways that can help you make sure the effects of your work out leave the locker room with you.

Try a quick HIIT

Studies show that the short and intense bursts of exercise otherwise known as HIIT (high intensity interval training) can be a lot more effective than an hour’s worth of standard workout. In fact, they can burn twice the number of calories. And HIIT not only puts your metabolism into overdrive while you exercise but also keeps it there for up to an hour afterwards. A quick search of the web will reveal a myriad of approaches, but alternating 60 seconds flat-out exercise with 60 seconds of recovery up to 8 times will get you off to a flyer.

keep your metabolism fired up

Put a weight on your mind

Weight training can seem a little daunting at first, but it’s well worth persevering. First of all, by adding weights to your routine you’ll start to build lean muscle mass. The more muscle you build, the more fat you burn post-session. Plus, those short intense bursts of activity can offer similar benefits to HIIT, so you continue to burn off calories long after you’ve left the gym. If you can, head to the free weights at least twice a week and alternate between the major muscle groups such as legs, back and chest.

Hit the H2O

Water is a key element in every aspect of health and fitness. Staying hydrated before and after your workout is essential to avoiding short-term dehydration, which can really put the brakes on your metabolism. Drinking plenty of water can also keep your cravings under control, making it easier to avoid those tempting snacks that whisper your name every time you pass the vending machine – and the calories that go with them.

Stay Hydrated

Pack in the protein

As much as we crave sweet stuff after a good workout, you know as well as we do that the worst thing you can do is gorge on refined sugars. Instead, concentrate on eating whole grains, proteins and vegetables. Eating 20 to 30 grams of protein after your workout, ideally whey-based, will help you to maintain a high metabolism high as well as keep you feeling fuller for longer.

Stay fit on demand

It’s one thing knowing that a HIIT session, weightlifting and generally working out all work off the calories. But when you’re busy with work, with friends, with kids, with travel, with whatever… finding the time to squeeze in a session can be another thing altogether. Enter Esquared. Our free app lets you find a 2-hour gym session or one-off class at premium London venues whenever you have the time, wherever it’s convenient – all with no memberships required. So make fitness fit in with your life and keep your metabolism set to maximum.

 

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