What is the truth about metabolism? Blaming why you are overweight and obese is because you have a slow metabolism is like saying you don’t have enough time to exercise. Of course, a fast metabolism can burn calories at a quicker rate. The biggest factors for weight gain are not primarily a slow metabolism. It is poor eating and a high amount of inactivity.
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Is it possible to speed up a slow metabolism?
You can speed it up by increasing your exercise activity and heightening the intensity of it. An example of adding a high intensity interval training workout to your exercise routine is when you are on the treadmill and you must walk or jog for 30 seconds. And then sprint for 30 seconds. So, you would walk for 30 seconds at 3.0mph and sprint for 30 seconds at 8.0 mph. This is a simple high intensity cardiovascular workout you can do at the gym.
Lean Muscle
The more lean muscle mass you have the faster your metabolism will be. So having protein in your diet is essential to building and preserving lean muscle mass which helps with speeding up your metabolism. Incorporating weight-training in your exercise routine will also speed up your metabolism.
Lifting weights helps with heightening the after-burn effect which is the number of calories you can burn after the workout. This is called EPOC which is exercise post oxygen consumption.
Green Tea
A metanalysis study that was published in Obesity reviews found that consuming 250 milligrams of epigallocatechin gallate which is the amount found in 3 cups of green tea. It can help boost metabolism enough to burn an average of 100 calories a day.
This has been addressed but it is important to address this with more detail the lean muscle will affect your basil metabolic rate.
What is a basil metabolic rate? It is the number of calories your body burns at rest.
How lean muscle mass affect your metabolism?
- People who have more lean muscle mass will burn more calories at rest.
- Men typically have more muscle and less bodyfat than women because they produce more testosterone. So, the result of this is men burn more calories than women.
- As we age, we lose lean muscle mass. In fact, every decade after the age of 30 we lose 3 to 5% of lean muscle mass. So, the result of this sarcopenia is metabolism decline because of muscle loss.
The several types of strength-training activities that can help influence the rate of metabolism are bodyweight workouts, resistance bands tubing, weight machines, dumbbell free weights, etc.
The Bottom Line is the truth about metabolism is that having a naturally slow metabolism doesn’t mean that is a death sentence to losing weight. There are so many ways you can influence your metabolism such as incorporating resistance training workouts and adding protein in your diet.
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References
- Shafii, Ramin. (2020). Review: Fat Wars by Combination of Green Tea Extract and Caffeine, Burning more Calories and Effect on Fat Oxidation in Humans. International Journal of Food Science, Nutrition and Dietetics. 434-437. 10.19070/2326-3350-2000077.
