4 Ways To Boost Your Metabolism
4 Ways To Boost Your Metabolism
First of all let’s make you understand what metabolism really is. Also known as resting metabolic rate, is actually the number of calories your body is burning on a daily basis, performing basic activities. By basic activities I’m referring to sleeping, sitting, walking to the bathroom and lying down. Our metabolism is spreading calories all over the body to keep our survival functions running, by that I mean blood circulation, breathing, thinking. With all of these being said, with a faster metabolism, your body is burning more calories, which means that you can eat more and maintain the same weight. Also when you are dieting, you can eat more calories than a person with slow metabolism, and still losing weight.
Some things you can’t control
Your metabolism in rest mode can be influenced by many things, and some of them can’t be controlled. For example aging, as time is passing by, your metabolism is slowing down very much. Other factors are: genetics, stature and sex. It’s safe to say that a large body frame, needs a fast metabolism because area on which energy must be expended is larger. Another thing, you can be the same size and age with another person, and still have different metabolism, that’s just because on a genetic level you are different. Muscle mass also influences metabolic speeds. You can take 2 persons of the same age and sex, but different body compositions and notice their metabolism is different. By eating right and training to increase muscle size, you also enhance your metabolism.
What can we do to boost metabolism?
1 Stop dieting such long periods of time, because it directly affects your metabolism. That’s because after a while your body starts to adapt and conserve energy. The proper way to do this thing is to go a week on a diet, and then aim to spend at least as many days without diet. Like this you allow your metabolism enough time to reset to the pre-diet levels. In other words, go on a caloric deficit to lose weight, and then stop for the same period of time. You will have a better impact on the muscle mass and your metabolism.
2 Weight training is a very good method to positively impact your metabolism. With resistance training you create muscle damage, which is a crucial factor in muscle growth. Now some statistics for you: A study shows that someone who trained with weights regularly for 6 months had a 7% increase in their metabolism in rest mode. To maximize your results, make sure that you target all muscle groups, with multiple sets, and target repetitions of 8-12 and 12-20 sometimes.
2 Enough protein. This one goes hand in hand with number 2, because after resistance weight training, you need enough protein to directly trigger repair and muscle growth. It’s crucial to eat enough protein, and spread it equally through the day. To make it easy for you, take your body weight In KG and multiple that number by 2. That’s the number of grams of protein you need daily, and now divide that by 5, which is the number of meals you have in a day.
3 High intensity exercises are also very important. After a circuit of this style of training, your oxygen consumption is significantly larger in attempts to replenish substrates used during training. This elevated oxygen consumption also elevates energy expenditure, and it can last up to 24-48 hours. This further impacts your metabolic rate which is our main goal.