Top 4 Ways to Increase Metabolism
Hello, readers welcome to Fitness Nama, today we will talk about how to increase metabolism.
Incorrect training and nutrition practices can slow down your metabolism. Here you will find how to increase metabolism.
We all have that friend who eats any food he wants but still keeps a six-pack throughout the year. They do not count the calories. They do not put limits on their diet. Oh, how that person dislikes us secretly!
The rest of us are forced to spend hours in the gym every week just to keep our waist in check. The moment we relax a little – even just a few days, fat accumulates in all the wrong areas of the body.
Let me start giving you good news: You can increase your metabolism! Probably not at the same level of your enemy … I mean to say, friend. But it is enough to help you feel less anxious about wanting to eat burgers and pizza.
What is metabolism? And how to increase metabolism
Your metabolism or you say resting metabolic rate refers to the number of calories you burn in a resting state. Resting state refers to that state of the body while you are sitting, lying down or sleeping. These calories are spent to perform essential functions for survival.The functions are such as breathing, blood circulation and the supply of oxygen and nutrients throughout the body.
Your metabolism accounts for up to 70% of the calories you burn per day. The higher your metabolism the more calories you will burn. That is, one may be able to consume many numbers of calories than a person of similar stature and can still manage weight better than him. And when you are dieting this means that you may be able to eat more calories than other people and be able to lose weight. It makes you happier and less hungry. It is not surprising that a “fast” metabolism is so desirable!
Factors that you can and cannot control to increase metabolism
Your resting metabolic rate is influenced by several factors that are not changeable. The factors include your age, height, sex and genetics. As you get older, your metabolism decreases greatly due to a decrease in fat-free mass. That means that as you grow old your body requires fewer calories to maintain your weight than the previous year, everything else is the same. Therefore if you do not change your exercise and your eating habits it is very likely that you will gain weight.
Your body except your muscle mass is another factor that affects your metabolism which is away from your control. The bigger your body size the quicker your metabolism will be. As your body needs to spend more energy to perform needed functions in a larger area. And of course, genetics influences everything. So even if you are of the same age and size as someone else, your metabolic rates can still differ significantly.
Fortunately, your metabolism is greatly influenced by muscle mass. And you can directly influence your muscle mass by eating habits and exercise. Skeletal muscle is an energy-costly tissue, which essentially means that your body spends a significant amount of energy (calories) to maintain it. While measuring metabolic rate of two persons of identical body type the result of their metabolic values will differ. You can speed up your metabolism by eating and training, to optimize muscle growth
Strategy for how to increase metabolism
1. Train with weights regularly
Resistance training induces muscle damage which is necessary for muscle growth to occur. It is found in the research that subjects who trained regularly for six months experienced a 7 percent increase in their resting metabolic rate. But you do not have to wait so long to see growth in your metabolism. A vigorous resistance training can raise the metabolic rate almost as much as 11-12 percent for two hours after training, and even 9 percent up to 15 hours after of training.
To take full advantage of the benefits of resistance training, make sure your workouts are focused on the major groups of skeletal muscles with movements spanning multiple muscles and with multiple sets and often about 8-12 repetitions, and even in a range 12-20 on certain occasions.
2. Choose High-Intensity exercises or HIIT
The exercise style you choose also has a big impact on your metabolic rate. After completing a high-intensity exercise session-you think at intervals or circuit-like resistance workouts-your oxygen consumes rises in an attempt to replenish used substrates during the exercise. This increase in COPD raises your energy expenditure potentially up to 24-48 hours later. It further affects your metabolic rate long after you have finished the training section.
3. Eat enough protein
Must Read: Benefits of protein shakes
Many of us think how to increase metabolism by protein. The consumption of dietary protein directly triggers growth and muscle repair. To maximize the muscle strengthening response of proteins, it is important that you not only eat enough but eat it frequently throughout the day. Remember that the amount of muscle mass you have has an impact on your metabolic rate. To boost your metabolism it makes sense to prioritize the consumption of protein properly throughout the day.
Instead of eating more protein in each meal, it is suggested to divide protein into equal amounts for multiple meals. You must meet the minimum requirement of protein every few hours to maximize muscle growth and repair. The minimum requirement of protein for all of us in generally 25-30 gms of good protein.
4. Stop dieting throughout the year
Long-term dieting can negatively affect your metabolism. Since it causes your body to start conserving energy, which slows down your metabolism. It has been shown that long-term dieting adversely affects your total daily energy expenditure by reducing the number of calories you burn per day. For each week of dieting, aim to spend at least many weeks without dieting. This will help you provide adequate time so that your metabolism can be restored to pre-diet levels and allow enough time to increase muscle mass. Preferably, the more time you spend far from calorie deficiency, it will show better effect on your muscle mass and on metabolism.