The metabolism - this is how you increase your metabolism naturally and with supplements
01 Mar
Metabolism is one of the most debated words in the fitness and weight loss community, but often surrounded by contradictions and misunderstandings. We at anabolasteroideronline.com want to give you an in-depth explanation of what metabolism is, how it works and which methods actually increase your metabolism.
Your metabolism is the biological process that converts food and drink into energy. It’s not just about how fast you burn calories - it’s a complex system influenced by your genes, age, sex hormones, muscle mass and lifestyle. If you want to increase your metabolism, you need to understand the underlying mechanisms.
The Basics of Metabolism - What You Need to Know
Our metabolic rate is broken down into three main components that together make up your Total Daily Energy Expenditure (TDEE).
Basal Metabolic Rate (BMR) is the energy your body uses just to exist – to breathe, circulate blood, regulate body temperature and maintain cellular function. It is the largest component of your metabolism, often accounting for 60-75% of your total energy expenditure. Your BMR is determined by your age, gender, muscle mass and genetics.
Non-Exercise Activity Thermogenesis (NEAT) is the energy you burn through everyday activities – walking, cleaning and working at your desk. NEAT can vary from 15% to 30% of total energy consumption. If you sit all day your NEAT is low, but if you are active it increases significantly.
Thermic Effect of Food (TEF) is the energy required to digest food, about 10% of your total energy expenditure. Protein has the highest thermic effect (20-30% of the protein’s calories are used for digestion), fat only has 5-10%, while carbohydrates are around 5-15%.
Muscle Masses and Metabolism - Your Secret Weapon
Muscle mass is directly linked to your basal metabolic rate. A kilogram of muscle mass burns approximately 6 calories per day at rest, while a kilogram of fat only burns about 2 calories per day. Over weeks and months, it makes a significant difference.
We at anabolasteroideronline.com emphasize regular strength training as one of the most important factors in increasing your metabolism in the long term. Weightlifting creates microscopic damage to the muscle fibers, and the body must use energy to repair and rebuild them. This means that you burn more calories long after the exercise, a phenomenon called EPOC (excess post-exercise oxygen consumption).
Natural Methods to Increase Your Metabolism
We believe you should start with natural methods before considering supplements or pharmaceutical solutions. These methods are sustainable, safe and supported by scientific research.
Strength training and muscle building
Regular strength training is possibly the single best way to increase your metabolism long term. Focus on compound movements such as deadlifts, squats, bench presses and back presses. We recommend 3-4 training sessions per week, focusing on progression – gradually increasing the weight or repetitions. This drives muscle growth and raises your basal metabolic rate.
Protein intake – Strategic Nutrition
Protein is the nutrient with the highest thermic effect, which makes it valuable for increasing metabolism. A higher protein intake also increases satiety, which makes it easier to maintain a calorie deficit during weight loss. We recommend around 1.6-2.2 grams of protein per kilogram of body weight daily if you do strength training.
Sleep and Recovery
Sleep is often overlooked but absolutely critical for metabolism. During deep sleep, your body regulates the hunger hormone (ghrelin) and the satiety hormone (leptin). Poor sleep increases the hunger hormone and decreases the satiety hormone, causing you to eat more and store more fat. Muscle repair and hormonal adaptation also occur during sleep. We recommend 7-9 hours of quality sleep each night.
Cold Exposure and Thermogenesis
Exposure to cold forces the body to produce heat to maintain body temperature, a process called “cold-induced thermogenesis.” Studies show that regular cold exposure can activate brown fat – a type of fat that burns calories for heating. You can start simply with cold water at the end of your shower.
Supplements and Pharmaceutical Alternatives
While natural methods are the foundation, certain supplements can support your metabolism when combined with exercise and proper diet.
Caffeine is a well-studied supplement that increases metabolism by 3-11%. It works by blocking adenosine receptors, which increases adrenaline secretion. A typical effective dose is 3-6 mg of caffeine per kilogram of body weight (200-400 mg for an average adult). The effect is greatest before training.
Green Tea Extract (EGCG) contains catechins that have been shown to increase fat breakdown by around 3-4%. The combination of caffeine and green tea extract is more effective than either of them individually. A typical dose is 300-400 mg of EGCG daily. You can explore our fat burners category for high quality products.
Thyroid hormone (T3/T4) is one of the most important regulators of metabolism. Low levels slow metabolism dramatically. For people with clinical hypothyroidism, T3/T4 delivery is often life-changing. We recommend getting your thyroid function tested if you suspect low levels. You should work with a doctor before considering thyroid hormone.
Clenbuterol is a beta-2 agonist that can increase metabolism by up to 10-20%, but it comes with significant risks including cardiac arrhythmia, tremors and cardiovascular stress. Clenbuterol is not approved for human use for weight loss purposes in many countries. It is a dangerous substance that should only be considered under strict medical supervision, if at all.
Yohimbine blocks alpha-2-adrenergic receptors, which increases adrenaline levels. This can increase metabolism, reduce appetite and increase fat breakdown, especially during low calorie intake. Yohimbine is most effective for stubborn fat. Typical doses are 5-20 mg daily. Read more in our article “Yohimbine for Weight Loss - What Does the Research Say?” where we discuss the scientific evidence in detail.
Comparison: Natural Methods vs. Supplements
Here is an overall comparison of efficiency, safety and durability:
|Method|Efficiency|Security|Durability|Time for Results|
|Strength Training|Very high (20-30%)|Very Safe|Very durable|8-12 weeks|
|High protein intake|Moderate (3-5%)|Very Safe|Very durable|Immediate|
|Sleep (7-9h)|High (Indirect)|Very Safe|Very durable|2-4 weeks|
|Cold Exposure|Low-Moderate (3-5%)|Sure|Moderately durable|4-8 weeks|
|Caffeine|Low-moderate (3-11%)|Sure|Moderate|Immediate|
|Green Tea Extract|Low-Moderate (3-4%)|Sure|Sustainable|8-12 weeks|
|T3/T4 hormone|Very High|Dangerous without supervision|Tolerable with medication|2-4 weeks|
|Clenbuterol|Very high (10-20%)|Very risky|Not sustainable|2-4 weeks|
|Yohimbine|Moderate-high (5-10%)|Moderate|Sustainable|4-8 weeks|
Common Myths About Metabolism - Debunked
We often encounter misconceptions about metabolism that can harm your success.
Starvation Mode: Many people believe that eating very little slows your metabolism so much that it becomes impossible to lose fat. Drastic calorie deficit can reduce metabolism slightly (5-15%), but it does not prevent weight loss. A better strategy is a moderate calorie deficit combined with strength training.
Food “Kills” Your Metabolism: What matters for weight loss is overall caloric balance. You can lose weight on almost any food in a calorie deficit.
Meal frequency: Meal frequency has almost no effect on total energy expenditure if intake is the same. What matters is a pattern you can maintain long term.
Weight Loss Injections – A Growing Trend
A new category of treatments has emerged for weight loss – GLP-1 receptor agonists and other hormone-based injections. These can have a strong effect on appetite and weight loss. We have written an in-depth article on this topic: “How Effective Are Weight Loss Injections?” which discusses mechanisms, effectiveness and possible side effects. If you are interested in this method, we recommend that you read that article and consult a doctor.
Implement Your Strategy
For Beginners: Start with strength training 3-4 times per week, increase protein intake to around 1.6 g per kg of body weight, and get 7-9 hours of sleep each night. These three factors give you 80% of the results.
For Weight Loss Journey: Combine strength training and high protein intake to preserve muscle mass. Consider caffeine or green tea extract for a metabolic boost. Focus on moderate calorie deficit.
For Maximum Results: If you already exercise and have nutrition in place, yohimbine or other supplements can optimize your results. Work with a doctor or dietitian.
Final Thoughts
Your metabolism is not a fixed constant – it is a dynamic system over which you have a lot of control. By focusing on strength training, adequate protein intake, quality sleep and cold exposure, you can naturally increase your metabolism.
Supplements can provide an extra boost when implemented correctly, but they can never replace the basics. No pill or supplement can take you from an inactive life with poor diet and poor sleep to a high metabolism.
We at anabolasteroideronline.com are here to support your journey with the best supplements and products on the market. Visit our fat burners category to explore the latest and most effective products to support your metabolism boost. Good luck with your metabolism journey!
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