Unless you've discovered the fountain of youth, understanding your metabolism should be a top priority! Metabolism is the amount of energy (calories) our bodies need and use daily. Approximately 70% of these calories are used for basic functions such as breathing and blood flow. Another 20% provide fuel for daily activities such as walking, working, and exercising, and the remaining 10% help with food digestion. So where does the trouble begin? When you consume more calories than your metabolism burns, you gain weight.
In order for us to master our metabolisms, we must first understand what impacts it; age, gender, daily activity level, and weight.
Age: As we get older, our cells ability to convert nutrients to fuel slows down. In addition, people are subject to sarcopenia which is the age-related loss of skeletal muscle mass. Both of which result in a slower metabolism.
Gender: A man's metabolism is typically 10-15% higher than a woman's because men have more muscle mass. As a result, men burn more calories.
Daily Activity Level: This one is simple; activity requires energy and in order for our bodies to perform we must burn calories. Increase your activity and you'll burn far more calories!
Weight: An overweight person burns calories less efficiently than a person who is fit resulting in a slower metabolism.
So where should you begin? Boost your metabolism and make it burn faster by following the following rules:
1) Increase Your Lean Muscle Mass - A head-to-toe strength training routine will turbocharge your calorie blasting quotient!
2) Kick up Your Cardio - Aerobic intervals and/or circuit training will maximize your caloric burn, doubling the number of calories you torch during a workout.
3) Get Out and Exercise More Often - Working out is the number one way to keep your calorie furnace cranking. And on days you can't get in a full exercise routine, walk further, take the stairs, bike/walk to work, carry your groceries home, etc. It will make a difference.
4) Have a Meal or Snack Every 4 Hours - Skipping meals brings your metabolism to a crawl as your body switches modes to conserve energy. Pack healthy snacks and carry them with you to avoid the unhealthy splurge.
5) Eat Breakfast - It will switch your metabolism from idle to full speed ahead.
As always, please don't hesitate to contact me if questions arise as I'd be happy to help!
Be Well,
Jake
jakedewalt@endurancepersonaltraining.com
National Academy of Sports Medicine
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