How To Increase Metabolism? The Most Direct Way Is Vie Exercise
Exercise is the Biggest Metabolism Booster!
"How to increase metabolism?"
This is the question I often get from many visitors to my website.
I understand their plight.
Your friend gulps down big mac 3 times a day and never gains 1 lb.
You count your calories, careful with your carbs, limit your sugar and fat and.....
Sigh! You haven’t even lost an ounce!
She must have a fast metabolism, you decide, while you seem to be cursed with a slow one.......
Should you just forget about the whole darn thing and eat whatever?
No. There's hope for you still.
Your metabolism may be slow, but it’s not all your genes’ fault (not much you can do about your genes but they only account for a measly 5% of total daily calorie consumption anyway).
Neither being overweight should be your destiny.
Everyone, no matter how old, overweight or out of shape, has the power to increase metabolism.
Before I give you the main gist regarding how to increase metabolism, you get a clear understanding first on what is metabolism .
And also the factors involved if you want to know how to increase metabolism:
- Sex - Men tends to have higher metabolism due to their bigger sizes
- Age - It’s true, your metabolism does slow down with age.
Starting at about age 25, your metabolism declines between 5% and 10% per decade, which means typically you lose between 20% and 40% of your metabolic power over the course of your adult life span.
However, a slowed down metabolism isn’t end of the world for you, that is.
See, if you maintain your physical activity levels throughout your life, you can expect to see only a 0.3% metabolic decline per decade, which means only a 1% to 2% total drop over your life span. Ain't that good news?
- The amount of muscle you've on your body - the more muscle you've, the higher your metabolism since muscle is metabolically active and burns calories faster than fat
- Your weight - As a rule of thumb, the heavier you're, the more calories you need to fuel important body processes
- Your activity level - this is obvious, right? The more active you're, the higher your metabolism
That taken care of, we can now zoom in to see the ways of how to increase metabolism.
Don't expect big magic........There's none.......
Plain, old exercise is the best way to increase metabolism. Period.
How to Increase Metabolism Through Exercise Then?
When you (cardio) exercise , your body uses extra energy and your metabolism increases in order to supply it.
The question is how to exercise effectively in order to maximize the burning of the energy (calories) during the exercise session.
Well, integrate high intensity intervals into your cardio workout. You can alternate 3 minutes of moderate intensity, say running or jogging, with 30 seconds of all-out (very intense) effort. Repeat this interval for 10 minutes.
You'll burn another 100 to 200 calories this way, even while you're resting or sleeping.
Also up your intensity - increase your intensity by exercising harder.
On average, you burn 332 calories running on a flat treadmill for 30 minutes at 6 mph (1,992 calories per week based on 6 workouts per week).
If you increase your speed to 6.7 mph, you burn 365 calories (2,190 per week) or if you add a 5% incline, you burn 401 calories in 30 minutes (2,406 calories per week).
These small changes mean 198-414 more calories burned per week........
So burn, baby, burn! To turn your body into a hot fat-burning machine!
That's how to increase metabolism - the cardio interval training way........
Strength Training Exercise
Let's keep moving.....
How about Strength training ?
Hey, you get the drift mighty fast on how to increase metabolism......
OK. 3 ways strength training can increase metabolism.
- The workout session itself
- The addition of lean muscle mass
- The post-workout oxygen consumption following exercise
The Workout Session
You contract your muscles under heavy loads and this action requires energy.
How much strength training is needed to increase metabolism varies, depending on the amount of muscle involved in the exercise and the level of resistance weight you use.
For instance, doing squats using leg muscles needs more energy than doing bicep curl using arms.
Exercise experts estimate that the metabolic rate or energy expenditure varies from 5 to 10 calories per minute, depending on whether you recruit large or small muscle groups in the exercise.
If you increase your loads, your metabolic rate is higher, hence you use up more calories.
The Addition of Lean Muscle Mass
If you perform high intensity strength training, you stimulate development of lean muscle mass which in turn changes metabolism in 2 ways.
First, your basal metabolic rate or BMR(the number of calories you would burn if you were to do nothing but rest for 24 hours).
P/S:BMR is the minimum amount of energy required to maintain normal bodily functions - heart beating, breathing, normal body temperature, brain function, kidney function, and so on
The addition of extra lean muscle mass means higher energy expenditure or increased metabolism at rest. If you put on say 5 to 10 lbs of lean muscle mass, you can rev up your BMR by roughly 100 calories, each and every day.
Sounds good, huh? That while you're exerting yourself through a high intensity workout, your hard work results in an increase in metabolism that continues to burn calories hours after a workout......
Second, the more lean muscle mass you've, the greater your post-workout oxygen consumption.
Post-Workout Oxygen Consumption
When you strength-train, you tend to burn or use carbohydrate during the session. However, after a workout, you burn more fat to meet the energy demands of your body.
Hence, the more carbohydrate you burn during an exercise session, the more fat you burn after exercise.
In other words, the higher your exercise intensity, proportionately, you burn more fat during the recovery (resting) period.
Research also shows that strenuous strength training can elevate metabolic rate for extended periods (from 2 to 15 hours), and that this increased metabolism is due to the oxidation of body fat, a good portion of it comes from stored fat.
That's how to increase metabolism, strength-training way......
Other Ways on how to Increase Metabolism
How about you try out foods?
You want more?
How do these sound to you?
- A proper diet - It increases and speeds up your metabolism. So, never ever skip a meal or go on any kind of starvation diet.
The idea is to eat frequently (several smaller meals per day) to prevent hunger pangs, and to keep your energy levels consistent which in turn increase and speed up your metabolism
- Hit the sack early - Cutting down on sleep can alter your metabolism as it decreases the number of calories your body burns just resting.
Since the rate of calories your body burns at rest represents about 60% to 70% of your total daily calorie burning, this means slowing it down through lack of sleep isn't such a smart idea, don't you think so? So, sleep and burn fat!
- Eat often - If you eat every 2 to 3 hours, each time you eat, you stimulate your metabolism for a short period of time, which means that the more often you eat, the more you’ll increase your metabolism
Eating every 2 to 3 hours feeds muscle and starves fat. By eating frequently, you reassure your body that you aren’t going to starve; that food is always available.
If you skip meals, you frighten your body into storing fat, just in case your next meal never comes!
Research also shows that if you eat every 2 to 3 hours, you'll have less body fat and faster metabolisms than those who eat only 2 or 3 meals per day
But of course, eat right.... make each mini-meal complete -- with fruits & vegetables and a healthy source of protein like peas, beans and nuts
What About Other Much-Hyped Metabolism Boosters
Like green tea, caffeine and hot peppers......
Just forget about them.
You’re better off focusing on your combo of exercise (cardio) and eating healthy diet.
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