Do you ever feel like your metabolism is slogging along at a snail’s pace? You’re not alone. Whether your goal is to shed stubborn fat or feel more energized, boosting your metabolism can play a major role. And guess what? You don’t have to go it alone.

At Adventure Fitness Athletic Club in Thornton, Colorado, we’re all about helping you unlock your body’s full potential. From high-intensity workouts to lifestyle tweaks, we provide the tools and support you need to ignite your inner fire and keep those calories burning — even after you’ve left the gym floor.

How the Gym Can Influence Metabolism

Your metabolism is like your body’s internal engine—it keeps everything running, from digesting food to circulating blood and powering your workouts. While genetics and age do influence how fast (or slow) your metabolism works, you still have some control over how efficiently your body burns calories.

Joining a gym like AFAC can give you access to the resources, equipment, and professional guidance you need to help you make the most of your metabolism. Whether you’re just getting started or are a seasoned athlete, structured fitness programs can stimulate metabolic activity in ways that go beyond casual movement.

Exercise and the Afterburn Effect (EPOC)

If you’ve ever finished a tough workout and wondered why you’re still breathing hard minutes later, you’re experiencing what’s known as Excess Post-Exercise Oxygen Consumption (EPOC) — also referred to as the afterburn effect. This metabolic phenomenon is one of the most valuable tools in your fitness arsenal if you’re looking to burn more calories, lose fat, and boost your metabolism efficiently.

EPOC is the amount of oxygen your body consumes after physical activity in order to return to its resting state. This includes replenishing energy stores, repairing muscle tissue, removing metabolic waste like lactic acid, and regulating body temperature. Because all these processes require energy, your body continues to burn calories long after your workout ends.

To visualize this, think of your body like a car. After you shut off the engine, the hood remains warm for a while. Your body does the same, continuing to generate heat and use fuel (calories) post-exercise. That extended calorie burn is EPOC at work.

The duration of EPOC varies from person to person and depends on several factors, including the intensity and type of workout. Some research suggests EPOC can last anywhere from 15 minutes to 48 hours, with the most significant afterburn occurring within the first few hours after training. Higher-intensity and resistance-based workouts tend to produce the greatest and longest-lasting EPOC effects.

While EPOC doesn’t double your calorie burn, it adds up over time. Studies estimate that EPOC can result in a 6% to 15% increase in total energy expenditure following a workout. That means if you burned 300 calories during your session, you might burn an additional 18 to 45 calories after you stop moving.

Now, that may not sound like much in a single workout—but multiply those numbers by several sessions per week, and you’re looking at hundreds or even thousands of extra calories burned each month. Over time, this can contribute to steady and sustainable fat loss.

Not all workouts create the same afterburn. To get the most out of EPOC, focus on anaerobic activities— those that are high-intensity and push your muscles to fatigue.

High-Intensity Interval Training (HIIT): Quick bursts of intense activity followed by short rest periods keep your heart rate elevated and metabolism buzzing.
Heavy Resistance Training: Lifting weights at 80–90% of your one-rep max (1RM) with lower reps and full effort stimulates muscle breakdown and repair, which increases EPOC.
Circuit Training: A mix of cardio and strength exercises performed with minimal rest can keep oxygen demand high and trigger the afterburn effect.
Sprinting and Plyometrics: Explosive movements like jump squats, kettlebell swings, and sled pushes require a lot of energy in a short time, making them excellent for maximizing EPOC.

The takeaway: to ignite your metabolism post-exercise, focus on effort and intensity rather than simply duration.

Lift Heavy Weights

Muscle isn’t just for aesthetics — it’s metabolically active tissue that consumes more calories than fat, even while you’re at rest. At rest, muscle tissue burns roughly three times more calories than fat tissue: a pound of muscle burns about 6 calories a day, while a pound of fat burns around 2 calories. That means the more lean muscle mass you have, the higher your resting metabolic rate becomes.

Strength training helps you build and maintain muscle, which is especially important when trying to lose fat. Without it, your body may burn through muscle instead of fat, slowing your metabolism in the process. At AFAC gym, we offer personalized weightlifting programs and expert trainers to help you lift safely and effectively.

Eat More Protein

Fueling your body with protein does more than support muscle—it gives your metabolism a temporary lift through something called the thermic effect of food (TEF). Protein requires more energy to digest than carbohydrates or fats, meaning you burn more calories during digestion. What is the TEF for each macronutrient?

Protein: 20-30% of the energy content of ingested protein.
Carbohydrate: 5-10% of the energy content of ingested carbohydrate.
Fat: 0-3% of the energy content of ingested fat.

Beyond the metabolic boost, protein helps curb hunger, preserve lean muscle mass, and reduce the drop in metabolic rate that often accompanies weight loss. Add protein-rich foods like lean meats, seafood, eggs, Greek yogurt, legumes, and tofu to your meals to support your goals.

Drink Plenty of Water

Hydration is often overlooked, but it’s essential for maintaining an efficient metabolism. Water is involved in every cellular function—including calorie burning.

Drinking water before meals can also help with portion control and digestion. If you’re feeling sluggish, sometimes all your body needs is a glass of H₂O. For an extra metabolic perk, try cold water—your body has to expend energy to warm it up.

Get Good Sleep

You might think sleep has nothing to do with metabolism, but it’s one of the most important pieces of the puzzle. Poor sleep can disrupt hormones that regulate hunger and satiety, making you more likely to overeat.

Additionally, sleep deprivation can impair how your body processes fats and sugars, leading to a slower metabolism over time. Make it a priority to get 7–9 hours of quality sleep each night. If you struggle with rest, focus on building a consistent bedtime routine, limiting screen time, and creating a calming environment.

Do HIIT Workouts

High-intensity interval training (HIIT) is one of the most efficient ways to torch calories and boost metabolism. HIIT alternates between short bursts of intense activity and periods of recovery, pushing your body to adapt and burn more energy.

Studies show HIIT can help increase the number of mitochondria in your cells—the powerhouses that convert nutrients into energy. It’s also a great way to maximize your workout in a shorter amount of time. At AFAC, we offer a variety of HIIT classes that are scalable to all fitness levels.

Stand and Move More

Even outside of structured workouts, how much you move throughout the day matters. Sitting for long stretches of time slows your metabolic rate and increases your risk of weight gain and other health issues.

Incorporate more movement into your day by standing up regularly, taking walking breaks, stretching, or using a standing desk. Small changes like walking around while on phone calls or parking further away can make a surprising difference.

Eat More Spicy Foods

Spicy foods—especially those with capsaicin from chili peppers—can temporarily raise your metabolic rate by creating a thermogenic (heat-producing) effect in the body. While the calorie-burning impact is relatively small, it can add up when combined with other healthy habits.

If you enjoy heat, sprinkle chili flakes on your meals or add a few slices of jalapeño to your dishes. Just be mindful of your spice tolerance and overall digestive health.

Consume Caffeine

Caffeine stimulates the nervous system and promotes fat breakdown, especially during physical activity. It can also increase energy levels and enhance workout performance, making it a popular pre-workout ingredient.

However, everyone’s response to caffeine is different. Some people experience stronger metabolic effects, while others may not see much change. Stick to moderate amounts and monitor how your body reacts.

Drink Green and Oolong Tea

Both green and oolong tea contain compounds that support fat oxidation and thermogenesis. These teas can help convert stored fat into usable energy, particularly when paired with regular exercise.

Plus, they’re rich in antioxidants and low in calories, making them a smart addition to your hydration routine. Try sipping a cup before your workout or replacing sugary drinks with tea throughout the day.

Manage Stress

Chronic stress can wreak havoc on your hormones, especially cortisol. When cortisol levels stay high, your body may hold on to fat and experience a slower metabolism.

Managing stress isn’t just good for your mental health—it’s also essential for your metabolic well-being. Practice stress-reducing techniques like yoga, journaling, meditation, or simply taking a walk in nature. Your body (and mind) will thank you.

What Is Metabolism?

Metabolism refers to all the chemical processes your body uses to convert food and drink into energy. It includes:

Basal Metabolic Rate (BMR) – The energy your body needs to function at rest.
Physical activity – The calories you burn during movement and exercise.
Thermic Effect of Food (TEF) – The energy used to digest and process food.

While you can’t completely change your genetic blueprint, adopting healthy lifestyle habits can help rev your metabolic engine.

Can My Diet Affect My Metabolism?

Yes, and in more ways than you might think. Diets that are overly restrictive can actually signal your body to conserve energy, lowering your BMR. Instead of slashing calories drastically, focus on eating nutrient-dense, lower-calorie foods that naturally support metabolism.

Go for:

Lean proteins
Whole, unprocessed carbs
Fiber-rich fruits and vegetables
Healthy fats in moderation
Foods with natural caffeine, like coffee or green tea

Does Metabolism Slow Down with Age?

While aging does influence metabolism, much of the “slowdown” is due to decreased activity and muscle loss—not just the number of candles on your birthday cake.

By staying active, lifting weights, and eating a balanced diet, you can combat age-related metabolic decline. Don’t let the calendar determine your vitality—consistency is the key to maintaining a high-functioning metabolism throughout your life.

Turn Up the Heat on Your Metabolism at AFAC Gym

Your metabolism isn’t set in stone—it’s a dynamic system that responds to how you move, fuel, and care for your body. Whether you’re aiming to lose weight, gain energy, or feel more confident in your own skin, boosting your metabolism can be a game-changer.

Adventure Fitness Athletic Club is here to help you take control of your health journey. With our state-of-the-art equipment, motivating group classes, and expert support, you’ll find everything you need to fire up your fitness and fuel your results.

Let’s get your metabolism moving—join AFAC and turn potential into power.

Visit AFAC gym today to speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.