How to Increase Metabolism After Quitting Smoking

Your metabolism is the amount of energy, or calories, your body burns to maintain itself whether you are performing activities such as walking, eating, cleaning or sleeping. Smoking increases your heart rate, which raises your metabolism. One cigarette will make the body burn 10 to 20 times more calories per minute. Smokers tend to have a high rate of heart disease since the heart is working harder after a single cigarette. Most smokers gain weight after they quit, which can cause them to relapse back into the habit to lose the additional pounds. You should increase your metabolism through exercise to avoid potential weight gain when quitting.

Things You'll Need

• barbell
• weight plates

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Instructions

• 1

  Stretch and warm-up properly before exercising, whether it is performing a sport, running or weight training. These actions prepare your body for exercise and allow your muscles and tendons to adjust to the stressors placed upon you during a movement pattern.

• 2

  Exercise with weights two to three times a week in a total-body circuit fashion. Adding muscle to your body allows you to achieve a hard, lean physique while increasing your metabolism. Muscles consume more calories than fat so weight training can help combat potential weight gain. Train your body by performing barbell complexes that can raise your heart rate and improve your metabolism.

• 3

  Begin with a barbell that you can handle safely and in correct form. Start your barbell complex by performing a squat press. Stand tall while you hold the barbell at collarbone level with your elbows underneath the bar. Squat down slowly by bending your knees and flexing your hips as you lower yourself until your legs are parallel with your thighs. Push through the heels into a neutral position and press the barbell above your head extending your arms. Carefully lower the barbell back to your collarbone and repeat for 12 repetitions.

  Perform a bent-over row next to train the back. Stand tall in neutral position while grasping the barbell. Keep your chest up and arch your back while you bend your knees slightly and flex at the hip. Retract your shoulder blades and contract your abdominal muscles as you row the barbell to your sternum slowly before returning it back to the starting position. Repeat for 12 repetitions.

  Place the barbell on your shoulders after the bent row and begin to do reverse lunges. Stand tall in a neutral position and take a big step backwards with the leg you wish to lunge with while you maintain an upright position. Drop your knee down to the ground before pushing off the ball of your foot back into a neutral position. Alternate your legs during each repetition. Repeat for 12 repetitions.

• 4

  Rest for 60 to 90 seconds before performing another barbell complex. Complete 2 to 4 sets depending on your strength and conditioning.