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Rev Up Your Metabolism: The Ultimate Guide to Metabolic Workouts for Women

Metabolic workouts for women have gained a lot of popularity in recent years, as they are designed to boost your metabolism and burn more calories than traditional workouts. For women, in particular, metabolic workouts can be a great way to achieve their fitness goals and improve overall health. As there are more women who want to start doing this kind of workout but don’t know where to start, it’s our job to introduce and help you achieve your goals with metabolic workouts.

What Are Metabolic Workouts?

Metabolic workouts are a type of exercise routine that is specifically created to enhance your metabolic rate. This type of workout typically involves high-intensity exercises that engage multiple muscle groups and increase the energy demand, causing your body to burn more calories both during and after the exercising.

Metabolic workouts are different from traditional cardio and strength training workouts because they have short, intense bursts of activity followed by periods of rest or active recovery. These exercises are also known as high-intensity interval training (HIIT), which is an effective way to lose fat and build lean muscle mass.

The goal of metabolic workouts is to challenge your body’s metabolic system by creating a demand for energy that lasts long after the workout is over. This leads to a rise in your basal metabolic rate (BMR), which is the amount of energy your body burns at rest. In other words, by doing metabolic workout as a daily routine, you can increase your body’s ability to burn calories and fat even when you’re not exercising.

Are Metabolic Workouts Effective for Women?

The answer is “Yes”. The goal of metabolic workouts is to challenge your body’s metabolism by creating an energy demand that lasts long after the workout is over. This leads to an increase in your basal metabolic rate (BMR). In other words, metabolic exercises help you to intensify your body’s ability to burn calories and fat even when you’re not exercising.

Metabolic workouts offer several benefits for women looking to improve their fitness level and overall health. Here are some of the main benefits of this type of exercises:

Faster metabolism: Metabolic workouts can help to improve your metabolism, which is the rate at which your body burns calories. This supports weight loss and weight management, as well as improving energy levels.

Better cardiovascular health: Metabolic workouts often involve energy-intensive exercises that can help to improve cardiovascular health by boosting heart rate and strengthening the heart and lungs.

Build muscle and strength: This kind of workout typically has exercises that target multiple muscle groups, which can help you with establishing muscle and strength.

Time-efficient: Metabolic workouts are often short and intense, making them a great option for women who have limited time to exercise.

Variety of exercises: Workouts for metabolism consist of a variety of exercises, which can help to prevent boredom and keep your workouts challenging and effective.

Increased calorie burn: Due to the high-intensity nature of metabolic workouts, they can burn more calories in a shorter amount of time than traditional workouts.

Overall, metabolic workouts can be an effective and efficient way for women to improve their fitness levels and achieve their health and wellness goals. If you’re thinking changing your workout routine, try to add metabolic workouts in your schedule and see amazing changes that this kind of exercises bring to you.

Recommended Workout Plan for Females

In order to achieve your dream fitness and health, you can’t just do belly fat exercises 24/7. We are here to provide a workout plan that might suit you and help you with your goals.

Week 1:

Day 1: Metabolic Resistance Training (MRT) Circuit

3 sets of 10 reps of each exercise: Squat press, push-ups, bent-over rows, lunges, step-ups

Day 2: HIIT Cardio

30 seconds of work and 30 seconds of rest for each exercise: Jumping jacks, burpees, mountain climbers, high knees, skater jumps, rest for 1 minute and repeat for 4 rounds

Day 3: Rest day

Day 4: Tabata workout

20 seconds of work and 10 seconds of rest for each exercise: Push-ups, squat jumps, plank jacks, bicycle crunches, rest for 1 minute and repeat for 4 rounds

Day 5: MRT workout

3 sets of 10 reps of each exercise: Deadlifts, bicep curls, tricep dips, lateral raises, plie squats

Day 6: Cardio

30 minutes of steady-state cardio such as running, cycling, or brisk walking

Day 7: Rest day

Week 2:

Repeat week 1, but increase weights and reps as appropriate

Week 3:

Day 1: MRT workout

4 sets of 10 reps of each exercise: Bench press, dumbbell rows, overhead press, dumbbell flys, reverse lunges

Day 2: HIIT cardio

20 seconds of work and 40 seconds of rest for each exercise: Box jumps, speed skaters, battle ropes, squat thrusts, rest for 1 minute and repeat for 4 rounds

Day 3: Rest day

Day 4: Tabata workout

30 seconds of work and 15 seconds of rest for each exercise: Jump squats, plank knee taps, jumping jacks, lateral lunges, rest for 1 minute and repeat for 4 rounds

Day 5: MRT workout

4 sets of 10 reps of each exercise: Romanian deadlifts, hammer curls, tricep kickbacks, shoulder presses, sumo squats

Day 6: Cardio

30 minutes of steady-state cardio such as running, cycling, or brisk walking

Day 7: Rest day

Week 4:

Repeat week 3, but increase weights and reps as appropriate.

It’s good if you love to work out but keep in mind that rest days are essential. To fulfill your physical goals, you need a balanced diet, a proper, suitable workout plan and a stable mentality.

Food For Fast Metabolism

There is no specific food that can directly increase your metabolism, but a balanced and nutrient-rich diet can help to support your body’s natural metabolic processes. Here are some foods that are recommended for a faster metabolism:

Protein-rich foods: Protein requires more energy to digest than carbohydrates or fats, so it can help to boost your metabolism. Good sources of protein include lean meats, fish, eggs, beans, and nuts.

Fiber-rich foods: Fiber slows down digestion and helps to keep you feeling full, which can help to prevent overeating and really for weight loss. Good sources that you can easily find are fruits, vegetables, whole grains, and legumes.

Spicy foods: Spices such as cayenne pepper, chili pepper, and ginger can boost your metabolism temporarily by raising your body temperature and increasing your heart rate.

Green tea: Green tea contains antioxidants and a compound called catechins, which have been shown to support faster metabolism and fat burning.

Water: Staying hydrated is important for supporting metabolic function. Drinking water can help to flush out toxins and improve your digestion and energy levels.

Metabolic workouts are an effective way for women to boost their metabolism, burn fat, and improve overall fitness. Remember to always start with a warm-up and gradually increase the intensity and duration of the workout over time. As with any exercise program, it’s important to listen to your body and adjust the workout as needed to fit your physical status and goals. If you start incorporating metabolic exercises into your fitness routine and combining them with a healthy diet and proper recovery, you can achieve a stronger, healthier, and more energetic version of yourself.

WHAT TO WEAR ROCK CLIMBING

So you’re pumped to try rock climbing! It’s an awesome activity that combines physical challenge with mental focus. But before you hit the wall, there’s the question of what to wear.  You want something that lets you move freely and comfortably, while also protecting your skin. In this guide, we’ll break down everything you need to know about what to wear rock climbing, whether you’re hitting an indoor gym or venturing outdoors.

WHAT TO WEAR CLIMBING INDOORS

When gearing up for indoor climbing, the process of choosing suitable attire is relatively straightforward due to the sheltered environment of climbing walls. Opting for comfortable and breathable clothing that allows for unrestricted movement is key.

Your typical workout attire, such as a t-shirt paired with tracksuit bottoms, shorts, or leggings, is generally appropriate for climbing. However, it’s important to keep a few considerations in mind. Avoid overly loose clothing that could snag on climbing holds or equipment. For instance, tuck in any loose ends like scarves to prevent interference during climbs.

If you anticipate needing to wear a harness, which is typically the case except for bouldering, it’s advisable to select a top long enough to be tucked into the waistband. Crop tops should be avoided for this reason. Additionally, if opting for shorts, ensure they provide adequate coverage beneath the leg loops of the harness. Women may find longer biking or hiking shorts more suitable, reaching a few inches above the knee.

Indoor climbing gyms, often situated in converted warehouses or other minimally insulated buildings, can become chilly during winter months. It’s wise to come prepared with extra layers such as a fleece, belay jacket, hat, and warm socks to stay comfortable.

While climbing shoes will be discussed later, it’s worth noting that if you’re engaged in top-roping or lead climbing, having shoes for belaying is recommended. Closed-toe options like trainers or crocs are best practice for this purpose.

WHAT TO WEAR ROCK CLIMBING OUTSIDE

ROCK CLIMBING PANTS

Unlike your everyday jeans, rock climbing pants are built for the demands of the sport. They prioritize a unique blend of features. Durability is key, with abrasion-resistant materials that shrug off scrapes against rock. At the same time, they need to move with you, featuring stretchy fabrics and articulated knees for unrestricted maneuvering on the wall.

ROCK CLIMBING TOPS

For conquering outdoor climbs, your top needs to be a champion in its own right. Unlike a regular t-shirt, a rock climbing top prioritizes both comfort and performance. Breathable synthetics like polyester or nylon are your best bet. They wick away sweat like a champ, keeping you cool and dry during exertion. This is crucial for maintaining grip and preventing that clammy feeling that can hinder your progress.  Cotton is a big no-no, as it absorbs moisture and leaves you feeling cold and uncomfortable. Consider adding a base layer made of merino wool or a synthetic fabric for extra warmth on cooler climbs. Remember, the right top will keep you comfortable and focused on dominating the rock face.

ROCK CLIMBING SPORTS BRA 

Ladies, don’t forget the importance of a good sports bra for outdoor rock climbing!  Just like any high-impact activity, climbing demands a supportive bra that minimizes bounce and discomfort.  Look for a sports bra specifically designed for activities like climbing, which often offer high-support levels and encapsulated cups for a secure fit. Moisture-wicking fabrics like polyester or nylon are essential to keep you cool and dry throughout your climb. Adjustable straps and a breathable back panel provide additional comfort and customization. Remember, a supportive sports bra will help you focus on your climb, not on bouncing around.

OUTER LAYERS FOR ROCK CLIMBING

Conquering the elements is just another challenge on your outdoor climbing adventure. That’s where outer layers come in. A good shell jacket and pants are your defense against wind, rain, and unexpected weather changes. Look for a waterproof and breathable jacket made with materials like Gore-Tex or similar technologies. These fabrics keep you dry from rain or snow while allowing moisture vapor from your body to escape, preventing you from overheating during exertion. Packable options are a bonus, as they stow easily when not needed. Shell pants should follow suit, offering waterproof protection and breathability. Remember, outer layers are crucial for maintaining comfort and focus when the weather throws a curveball.

SHOES FOR ROCK CLIMBING

The shoes you choose for outdoor rock climbing are arguably the most crucial piece of your gear. Unlike your everyday sneakers, climbing shoes are specifically designed to maximize your grip and precision on the rock face. They’ll be very different from anything you’re used to – expect a snug, sock-like fit and a downturned shape that promotes powerful edging on small footholds. The stiffness of the shoe will depend on your climbing style. Stiffer shoes offer more power for edging on small holds, while softer shoes provide greater sensitivity for feeling subtle details on the rock. Ultimately, trying on different pairs and finding the right balance of fit, performance, and comfort for your feet is key.

TIPS FOR CHOOSING CLIMBING CLOTHING

Shorts Are Suitable: With indoor climbing gyms typically heated, concerns about getting cold are minimal. However, considering the presence of others below, it’s advisable to consider what you wear underneath shorts. Alternatively, if you prefer pants, feel free to wear them for added comfort and coverage.

Focus on Flexibility: Achieving full extension of your arms and legs is crucial for reaching distant foot- and handholds effectively.

Choose Lightweight Fabrics: While outdoor climbing demands abrasion resistance due to harsh rock surfaces, indoor climbing allows for more comfortable apparel. Opt for lightweight fabrics that enhance ease of movement.

Embrace Slim Fit: Avoid excessively loose clothing that can impede your movements or become entangled in the climbing rope. Whether it’s shorts or pants, ensure they fit comfortably under a climbing harness.

TIPS ABOUT ACCESSORIES FOR THE CLIMBING GYM

A lightweight jacket can come in handy at the climbing gym, especially if the temperature isn’t quite to your liking due to the heater or AC. It provides a comfortable layer to slip on during breaks between climbs, particularly if you’ve built up a sweat on your route and are now belaying or observing other climbers.

While gyms typically provide essential climbing gear like ropes, harnesses, and belay devices, if you prefer using chalk, it’s advisable to bring your own chalk bag and chalk.

Avoid wearing gloves or caps while climbing, as direct contact between your hands and the climbing holds is essential for grip and technique improvement. Over time, your skin will naturally toughen with regular climbing sessions. Additionally, hats pose a risk of falling off during climbs, so it’s best to avoid them. If you have long hair, secure it with a hair tie for convenience and safety during climbs.

FAQ

1. Can I wear jeans or sweatpants for climbing?

No, they are not breathable, offer little protection, and restrict movement.

2. Should I wear jewelry while climbing?

No, jewelry can snag on the rock or get damaged. Leave it at home.

3. Is there a dress code for climbing gyms?

Most gyms are casual, but follow their guidelines. Generally, athletic clothing that allows for movement is appropriate.

CONCLUSION

So there you have it! Gearing up for rock climbing is all about finding the right balance between comfort, performance, and protection. By choosing the appropriate clothing and footwear, you can ensure a safe, enjoyable, and successful day at the crag. Remember, the most important thing is to feel comfortable and confident as you tackle the challenges of the rock face. Now get out there and climb strong!