8 Metabolism Boosters
First, I want to thank all everyone who took part in the quick survey last week. We've got the results and we are lining up the topics to get you the answers to your most pressing health, fitness and weight loss questions.
In fact, a big one almost everyone wanted to know more about is metabolism. So here it is:
What can you do to boost your metabolism and burn fat to lose weight?
Your metabolism is in basic terms how many calories you burn each day. We all know that kids have faster metabolic rates than adults. This is the metabolism you wish you had.
While it is inevitable that your metabolism decreases with age, it doesn't mean that you are subject to gaining weight with each passing year.
It's even possible that your metabolism might decrease 30% over your life, but really, is that any reason to become overweight?
Not at all.
Not when you can increase your metabolism with a couple of simple, proven techniques listed below...
Here are 8 metabolic boosters and the truth about whether each is effective for fat loss.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
Absolutely True!
In fact, despite what many people think, more intense exercise is better for your metabolism because it requires more energy and nutrients during and after for recovery.
Working out more intensely may seem intimidating to some, but "intense" doesn't mean you kill yourself. Intense to a trained fitness professional means the degree of physiological impact and change the body under goes using a specific exercise method. It doesn't necessarily mean how difficult you feel it is.
The fact is that resistance training is considered more intense because it has a greater physiological impact, than say moderate cardiovascular exercise.
Resistance training provides a metabolic boost for 24-48 hours after a workout. In addition, a slight increase in muscle will also provide an increase in metabolism by 30-50 calories for every pound of muscle.
I know what some of the females are saying right now. But Pete I don't want to "bulk" up. I am not talking about bulking up. I am simply talking about replacing the muscle you lost as you got older. You can't have toned arms or a higher metabolism without muscle.
In one study, women achieved a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets.
The takeaway here is to not just rely on cardiovascular exercise but to also make sure your resistance training is intense enough to get results. Please remember, intensity is relative to the individual. In upcoming articles I will give some guidance on how to measure intensity.
Bottom line, this is number one on the list for a reason.
2) Eating Breakfast
Claim: Beneficial to boosting metabolism because it stops your "fasting."
True? Maybe it does, maybe it doesn't.
Your metabolism won't go into "starvation mode" without breakfast, but it is associated with highly successful weight loss.
So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at breakfast time. This will keep your appetite and blood sugar in check till your next meal or snack.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not exactly.
Research has shown Green Tea to burn 80 calories per day in young men on the very first day of supplementation, but will this affect last once your body gets used to the supplement? I doubt it.
Green Tea is great for everyone because of the health benefits, but not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+ calorie Frappuccino with an unsweetened Green Tea.
Otherwise, don't rely on it to boost your metabolism.
4) Fat Burners
Claim: Boost your metabolism in a huge way!
Fat burners are basically super doses of caffeine pills and other stimulants with a few other unknown ingredients thrown in. You'll have problems sleeping, potentially have stomach issues, but that doesn't mean it will significantly boost metabolism or burn fat.
5) Ice Cold Water with Lemon Juice Squeezed into it
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Truth? Nice in theory, but doesn't work in the real world. I don't know anyone who is losing fat with ice cold water. If it sounds too good to be true - then it absolutely is!
6) Eating 5 - 6 small meals per day
Claim: Boosts metabolism, helps control blood sugar and can help control cholesterol.Absolutely true!
Simple and very effective! Try and split your meals up into smaller meals that can be consumed over the course of the day. This might be part of the breakfast magic.
7) Protein
Claim: Burns more calories (uses more calories in the process of digestion than carbohydrates or fat).
True!
Protein also helps control your appetite with longer lasting satiety and that's where the real benefit comes in - it helps you prevent overeating.
8) Cardio Based Interval training
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
Absolutely!
Along with strength training and eating smaller, more frequent meals throughout the day interval training is a must for significant fat burning.
A recent study from Australia found that a shorter interval program led to more weight loss than a twice-as-long aerobic training program.
This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.
Bottom line, intervals work and they work big time!
The conclusion is that hard work, the right kind of exercise (resistance training and interval training) and supportive nutrition burn more calories. The magic pills, potions and myths don't work.
This shouldn't be a surprise to anyone. My advice? Add strength, intervals, and mini-meals, to your weight loss plan and you'll be leaner thanks to your faster metabolism.
This is a simplified explanation of the system we use here at Fitness Together. We combine 45 minutes of resistance training with 20-25 minutes of interval training with the EAT! Nutrition Program to help you implement a common sense approach to maximizing your metabolism through nutrition.
If you're a client, the key is consistency and sticking to the plan with frequent workouts and EAT! coaching sessions. It's nice to know all the right pieces are there.
If you're not a client and need a plan and support system go here to request a complimentary session and consultation or you can contact us at your most convenient location.
In fact, a big one almost everyone wanted to know more about is metabolism. So here it is:
What can you do to boost your metabolism and burn fat to lose weight?
Your metabolism is in basic terms how many calories you burn each day. We all know that kids have faster metabolic rates than adults. This is the metabolism you wish you had.
While it is inevitable that your metabolism decreases with age, it doesn't mean that you are subject to gaining weight with each passing year.
It's even possible that your metabolism might decrease 30% over your life, but really, is that any reason to become overweight?
Not at all.
Not when you can increase your metabolism with a couple of simple, proven techniques listed below...
Here are 8 metabolic boosters and the truth about whether each is effective for fat loss.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
Absolutely True!
In fact, despite what many people think, more intense exercise is better for your metabolism because it requires more energy and nutrients during and after for recovery.
Working out more intensely may seem intimidating to some, but "intense" doesn't mean you kill yourself. Intense to a trained fitness professional means the degree of physiological impact and change the body under goes using a specific exercise method. It doesn't necessarily mean how difficult you feel it is.
The fact is that resistance training is considered more intense because it has a greater physiological impact, than say moderate cardiovascular exercise.
Resistance training provides a metabolic boost for 24-48 hours after a workout. In addition, a slight increase in muscle will also provide an increase in metabolism by 30-50 calories for every pound of muscle.
I know what some of the females are saying right now. But Pete I don't want to "bulk" up. I am not talking about bulking up. I am simply talking about replacing the muscle you lost as you got older. You can't have toned arms or a higher metabolism without muscle.
In one study, women achieved a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets.
The takeaway here is to not just rely on cardiovascular exercise but to also make sure your resistance training is intense enough to get results. Please remember, intensity is relative to the individual. In upcoming articles I will give some guidance on how to measure intensity.
Bottom line, this is number one on the list for a reason.
2) Eating Breakfast
Claim: Beneficial to boosting metabolism because it stops your "fasting."
True? Maybe it does, maybe it doesn't.
Your metabolism won't go into "starvation mode" without breakfast, but it is associated with highly successful weight loss.
So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at breakfast time. This will keep your appetite and blood sugar in check till your next meal or snack.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not exactly.
Research has shown Green Tea to burn 80 calories per day in young men on the very first day of supplementation, but will this affect last once your body gets used to the supplement? I doubt it.
Green Tea is great for everyone because of the health benefits, but not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+ calorie Frappuccino with an unsweetened Green Tea.
Otherwise, don't rely on it to boost your metabolism.
4) Fat Burners
Claim: Boost your metabolism in a huge way!
Fat burners are basically super doses of caffeine pills and other stimulants with a few other unknown ingredients thrown in. You'll have problems sleeping, potentially have stomach issues, but that doesn't mean it will significantly boost metabolism or burn fat.
5) Ice Cold Water with Lemon Juice Squeezed into it
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Truth? Nice in theory, but doesn't work in the real world. I don't know anyone who is losing fat with ice cold water. If it sounds too good to be true - then it absolutely is!
6) Eating 5 - 6 small meals per day
Claim: Boosts metabolism, helps control blood sugar and can help control cholesterol.Absolutely true!
Simple and very effective! Try and split your meals up into smaller meals that can be consumed over the course of the day. This might be part of the breakfast magic.
7) Protein
Claim: Burns more calories (uses more calories in the process of digestion than carbohydrates or fat).
True!
Protein also helps control your appetite with longer lasting satiety and that's where the real benefit comes in - it helps you prevent overeating.
8) Cardio Based Interval training
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
Absolutely!
Along with strength training and eating smaller, more frequent meals throughout the day interval training is a must for significant fat burning.
A recent study from Australia found that a shorter interval program led to more weight loss than a twice-as-long aerobic training program.
This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.
Bottom line, intervals work and they work big time!
The conclusion is that hard work, the right kind of exercise (resistance training and interval training) and supportive nutrition burn more calories. The magic pills, potions and myths don't work.
This shouldn't be a surprise to anyone. My advice? Add strength, intervals, and mini-meals, to your weight loss plan and you'll be leaner thanks to your faster metabolism.
This is a simplified explanation of the system we use here at Fitness Together. We combine 45 minutes of resistance training with 20-25 minutes of interval training with the EAT! Nutrition Program to help you implement a common sense approach to maximizing your metabolism through nutrition.
If you're a client, the key is consistency and sticking to the plan with frequent workouts and EAT! coaching sessions. It's nice to know all the right pieces are there.
If you're not a client and need a plan and support system go here to request a complimentary session and consultation or you can contact us at your most convenient location.
posted by Fitness Together at
2:37 PM
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