Boost Your Metabolism with Cardio, RX & Smart Nutrition
A Holistic Approach to Feeling Stronger,
Leaner, and More Energized
June 27, 2025
Written by Sally Larrington-Brown
If you’ve ever felt like your energy levels are stuck in low gear or your workouts aren’t delivering the results you want, it might be time to take a closer look at your metabolism. Your metabolism isn’t just about burning calories, it’s the engine that powers every cell in your body. And the good news? You can tune it up naturally with the right combination of cardio, strength training, and strategic nutrition.
In this blog, we’ll break down how cardiovascular exercise, our RX suspension training, and smart food choices can come together to create a metabolic trifecta revving your energy, improving body composition, and helping you perform at your best.
CARDIO: Your Metabolism’s Accelerator
When most people think about boosting metabolism, cardio is the first thing that comes to mind and for good reason. Cardio, or aerobic exercise, raises your heart rate, gets your blood pumping, and kicks your calorie burn into high gear.
But the benefits go way beyond sweating it out:
Burns calories and body fat during and after your workout
Improves heart and lung capacity for greater endurance
Enhances insulin sensitivity, helping regulate blood sugar levels
Increases your daily energy expenditure, even after you stop moving up to 24 hours after your workout
Best Practices:
Aim for at least 150 minutes of moderate-intensity cardio per week. That could be cycling, power walking, jogging, dancing, or HIIT (high-intensity interval training). The key is consistency, your metabolism thrives on regular movement.
RX TRAINING: Build Lean Muscle & Core Stability
RX, suspension training, is a bodyweight-based training system that challenges your strength, balance, and flexibility. What makes RX unique is how it activates multiple muscle groups at once, especially the core, which is crucial for overall metabolic efficiency.
Why is muscle so important for metabolism?
Muscle tissue burns more calories at rest than fat
Strength training increases your resting metabolic rate (RMR)
Functional training builds stability and coordination, reducing injury risk
RX Metabolic Set Sample:
RX Rows (upper body + core)
RX Planks (deep core activation)
RX Squats (lower body powerhouse + core)
RX Chest Flys ( upper body + core)
These compound movements keep your heart rate up while building strength giving you a double metabolic hit.
SMART NUTRITION: Fuel to Fire Up Your Metabolism
No matter how great your workouts are, your nutrition is what fuels the process. The right foods support your metabolism, help balance hormones, and ensure recovery between sessions.
Here’s what to focus on:
Protein: Vital for muscle repair and growth. Choose lean sources like fish, chicken, eggs, legumes, or tofu.
Complex Carbs: Oats, quinoa, sweet potatoes, and brown rice provide long-lasting energy and stabilize blood sugar.
Healthy Fats: Avocados, nuts, and olive oil support hormone health and satiety.
Fibre & Antioxidants: Found in leafy greens, berries, and colourful veggies, these reduce inflammation and promote digestion.
Hydration: Water plays a critical role in metabolic processes. Dehydration can actually slow your metabolism, so keep sipping!
THE METABOLIC TRIFECTA: Why This Combo Works
When you combine these three pillars, cardio, RX, and nutrition, you create a powerful synergy. Cardio elevates your calorie burn, RX builds the muscle that keeps your metabolism humming even when you're at rest, and smart nutrition fuels all your efforts while optimizing internal function.
It’s not about crash diets or extreme workouts, it’s about consistency and balance.
Result? A stronger body. A leaner physique. A metabolism that works with you, not against you.
Ready to Rev Your Engine?
If you’re ready to kickstart your metabolism, start simple:
Add a few extra cardio sessions to your week
RX combo routine
Focus on whole, nutrient-dense meals
Track how you feel, more energy, better sleep, faster recovery
Your metabolism is a reflection of how well your body is supported and challenged. And when you train smart and fuel wisely, it will repay you with strength, stamina, and vitality.
Cardio/RX Nutrition Cheat Sheet: Fuel. Perform. Recover.
Pre-Workout Fuel (30 to 90 minutes before Cardio/RX)
Your goal: Sustained energy + muscle readiness
Carbs + Protein Combo
Oatmeal with banana and a scoop of protein powder
Whole grain toast with almond butter and berries
Greek yogurt with granola and a drizzle of honey
🚫 Avoid: High-fat or heavy meals right before slows digestion and performance.
Post-Workout Recovery (within 60 minutes)
Your goal: Rebuild muscle + replenish glycogen
Protein-Rich Recovery
Grilled chicken with quinoa and veggies
Protein shake with almond milk, banana, and spinach
Scrambled eggs with avocado and sweet potato
Aim for 20 to 30g of protein post-workout to repair muscles and optimize recovery.
Daily Nutritional Power-Ups for Training
Protein (muscle support & satiety)
Eggs, chicken, tofu, legumes, Greek yogurt, cottage cheese
Complex Carbs (energy & endurance)
Brown rice, oats, quinoa, lentils, whole wheat pasta
Healthy Fats (hormone support & recovery)
Avocados, nuts, seeds, olive oil, fatty fish (salmon, sardines)
Micronutrients (anti-inflammatory support)
Leafy greens, berries, bell peppers, cruciferous vegetables
Hydration Tip
Drink ½ your body weight in ounces of water daily (e.g. 150 lbs = 75 oz)
Add electrolytes if doing high-intensity Cardio/RX or sweating heavily
Common Mistakes to Avoid:
Skipping meals after workouts = muscle loss & low energy
Overloading on sugar = inflammation & sluggish recovery
Too little protein = poor strength gains
Too little water = fatigue & slower metabolism
Smart Strategy:
Train with intention. Eat with purpose. Recover with care.
Together, your Cardio/RX training and nutrition plan create a stronger, more metabolically efficient body.
