How to Increase Metabolic Rate
Metabolism can be linked to genetics, but it has more to do with how active you are, and the amount of muscle tissue we have compared with fat.
Our muscles actively burn off the calories that we consume. They require more energy to work effectively. If you are living an inactive lifestyle, your muscles break down and they don’t burn the calories as they should.
Therefore, if our muscles are not breaking down the calories we consume, they get converted to fat cells.
When we are inactive, our metabolism decreases, and as a result less
calories are burned for energy and more are stored as fat.
A more active person slows the decline of their muscles mass and may even increase the overall muscle mass, depending on activity, and then their metabolism is higher. This makes it easier for a person to lose weight.
How do you increase your metabolism?
1. Exercise that helps build muscle also helps increase metabolism. Any
exercise will help (move that body MORE!).
2. Eat smaller meals more frequently (400 calories). If you have a small,
healthy snack in between meals you can actually jumpstart your
3. Don’t starve yourself when trying to lose weight. If your body has
nothing to metabolize, it will slow down completely. Then when you go to eat, your body will have a very difficult time breaking down food without it turning straight into fat.
4. One of the best low-impact exercises to do is walking. Try walking for 30 minutes three to five times a week (you could break down the 30
minutes into three 10 minute bouts ideally 20 minutes or so before a meal).This will increase your metabolism considerably.
5. Make sure you eat breakfast. If you don’t start your day getting your
metabolism going, you could have a hard time doing it when you eat a big lunch or big dinner.
Strength Training = Lean Muscle and Low Body Fat
Generally people develop a lower lean mass (muscle) and a higher fat mass after the age of 30.
Strength training (I’m not talking growing big muscles, simply activating
existing muscles so they are in a state of tone more often) can keep this process at bay along with a good healthy diet.
Why do we lose muscle and gain fat?
Energy metabolism (estimated calories burnt every day to power your body) drops by about 2% for each decade after the age of 30, so it gets progressively harder to maintain a desired weight.
To maintain what you’ve got you would need to increase energy expenditure (exercise) by 2% or decrease energy intake by 2% EVERY 10 YEARS.
I hear you saying “2%, that’s not much”, yes it’s a small amount but it
could make a major difference in your body composition (spilt between fat – muscle).
Check this out – we consume about 2500 calories per day. If you need 2% less this = 50 calories per day, over 365 days this represents an 18,250 calorie reduction. Since 3500 calories represents a one-pound weight gain, over the course of a year this 50 calorie excess could develop into a FIVE pound weight gain. Over five years this would be a weight gain of 50 pounds!!
Sorry this is not supposed to make you feel depressed or think of ways to cut out 50 calories every day, my angle is to get you focused on exercise to keep the Metabolic Rate boosted.
The standard exercise for reducing body fat is “aerobic activity”, this is any form of continuous exercise performed at a low to medium intensity
(walking, running, cycling, swimming and all those CV machines in the
gym), but that will not increase lean mass.
On the other hand strength/resistance training will increase lean mass and burn body fat.
Now I’m not talking about using those standard weight-training machines in the gym that all the guys use to pump up their chest, you need to perform Total Body Workouts.
For best results, you need to perform three total body resistance training workout per week with at least one day of rest between sessions. By working every muscle in your body each and every workout you will provide the optimal stimulus for both fat loss AND muscle growth. Not only do you maximise the number of calories burned during your workout, but you also maximise the number of calories your body expends recovering from your workout. These short-term increases in metabolism last anywhere from 24 to 48 hours after your workout. In addition, by gaining muscle, you will promote long-term increases in metabolism as it requires significantly more energy for your body to maintain new, hard-earned muscle mass. This is how you build a faster metabolic rate and become a fat-burning machine 24-7-365.
And hey, we run three Boot Camps every week with tons of total body
exercises so there is no excuse, and you definitely will not build scary big muscles!
Eating Patterns to reduce gaining fat and losing muscle
The ideal eating pattern is one that helps maintain muscle and minimise fat gains. You may be following a great workout plan but if you don’t compliment this with an appropriate eating routine you could missing out on energy levels and fat loss!!
There are generally three types of eating patterns that people follow. Continue reading “Eating Patterns”