On your fitness journey it’s likely that you will need to find new ways to spark your metabolism. In this post we will share different ways to increase your metabolic rate to achieve the results you desire.
1) First we MUST understand what metabolism is. In the simplest terms, metabolism is the rate at which your body burns calories. A faster metabolism will enable you to lose more weight than a person with the same activity level, diet, and weight.
2) Determine what is influencing your metabolism. There are some factors that you can control and change, and some factors that you can’t.
Age – Metabolic rate decreases 5% each decade, after the age of 40 , partly because of decreased muscle mass. (Hence the importance of weight training)
Gender – Men generally burn calories more quickly than women because they have more muscle tissue.
Heredity – You can inherit your metabolic rate from previous generations.
Thyroid disorder – Hypothyroidism (underactive thyroid gland) and hyperthyroidism (overactive thyroid gland) can slow down or speed up metabolism, but only 3% and .3% of the population have hypo- and hyperthyroidism respectively. (Many people like to use that card. I usually tell them it’s not a thyroid problem, it’s a mouth problem)
Quality of your weight – Have you ever had a muscle cramp? OK Now let me ask you another question? HAVE YOU EVER HAD A FAT CRAMP? I didn’t think so. Muscle is a contractile tissue; therefore it’s metabolically active and burns calories. FAT DOES NOT.
3) Eat small, frequent meals. Extending the time between meals makes your body go into “starvation mode,” which decreases your metabolism as a means to conserve energy and prevent starvation. While some people are able to lose weight through intermittent fasting, most people generally eat less overall when they eat small, frequent meals.
I HONESTLY THINK THAT THE PROBLEM IN TODAY’S SOCIETY IS BEING SO BUSY DURING THE DAY AND NOT EATING OR UNDER EATING WHICH LEADS TO OVER EATING LATER IN THE EVENING.
4) Boost metabolism temporarily with aerobic exercise. Different activities burn different quantities of calories, but the important thing is to raise your heart rate and sustain the activity for approximately thirty minutes.
I LIKE TO REFER TO AEROBIC ACTIVITY AS “SHORT TERM INVESTMENT”
5) Boost metabolism in the long run with weight training. Muscle burns more calories than fat does (73 more calories per kilogram per day, to be exact)so the more muscle you build, the higher resting your metabolic rate (RMR) will be.
IT’S KINDA LIKE HAVING A CAR WITH A BIGGER ENGINE. THE BIGGER THE ENGINE THE MORE FUEL IT BURNS.
Every muscle cell that you gain is like a little factory that constantly burns calories for you, even while you sleep, and revs up when you exercise. This is the only way to increase RMR, which accounts for 60 to 70 percent of the calories you burn daily.
I LIKE TO REFER TO RESISTANCE (WEIGHT) TRAINING AS “LONG TERM INVESTMENT”
6) Consume more protein. There are no “fat-burning” foods. You might’ve heard that certain foods (e.g. celery and grapefruit) increase metabolic rate, but it’s just a myth.
However, it has been proven that all foods do have what is called the thermic effect. Foods with protein have a 30% thermic effect, and are the most thermal of all foods.
(Thermic means it heats up your body, hence increasing your metabolism.
So that means if you eat a 100 calorie portion of lean meat, 30 calories from the food are required to break down the fibers in the protein and to properly digest it. (SWEEEEEEEET)
Foods with higher amounts of fiber also have a high thermic effect.
THIS IS WHY I RECOMMEND A LEAN PROTEIN EVERY 2-3 HOURS AND NO LIMIT ON THE AMOUNT OF GREEN FIBROUS VEGGIES
Conclusion: Lift weights (long term investment), do moderate cardio (short term investment), consume a lean source of protein every 2-3 hours (to increase thermic effect), eat plenty of green fibrous veggies to make you feel full and also for their “thermic effect”