High intensity anaerobic training (resistance training, high intensity cardio, etc.) has shown to be the best way to increase metabolic rate, but not everyone can start here.
Listen to your body, start slow by even just walking, as motion is life, and work your way up to high intensity anaerobic workouts 2-6 days a week at 15 to 45 minutes each workout.
A good rule of thumb, if you are too tired to workout, it is better to choose taking nap or going to bed early, as you will see better weight loss results following this rule. Too much exercising is a quick way to lose muscle, energy and nutrients from your body. Avoid traditional long duration cardio, instead perform HIIT (High Intensity Interval Training for 15 - 20 minutes) 1-3 times per week on alternating days or after weight training to burn fat and increase metabolic rate. HIIT cardio is best done on alternating days from resistance training. Incorporate a daily stretching program in the morning, evening, after workouts, or all of the above. The best stretching programs are yoga or Pilates.
These programs are extremely effective in:
Flexibility- yoga and Pilate’s positions that act upon the various joints of the body including those joints that are never really on the ‘radar screen’ let alone exercised.
Increasing lubrication of the joints, ligaments and tendons – likewise, the well-researched yoga positions exercise the different tendons and ligaments of the body.
Massaging of ALL Organs of the Body-Complete Detoxification – By gently stretching muscles and joints as well as massaging the various organs, yoga ensures the optimum blood supply to various parts of the body. This helps in the flushing out of toxins from every nook and cranny as well as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life.
Excellent toning of the muscles – Muscles that have become flaccid, weak or “slothy” are stimulated repeatedly to shed excess flab and flaccidity. Please note, be careful with stretching and do not overdo it as you can easily injure yourself if you push it too hard and too fast.
(Please Note: To maximize your body’s fat burning capabilities, it is best to exercise in the morning immediately upon rising while still in a “fasted state” or while following an intermittent fasting regimen. See the Suepercharged Exercise protocol.)