Metabolism is the process by which our bodies utilize nutrients to produce the energy we need to maintain normal bodily functions. This energy, which is measured in calories, comes from the food we eat! Everyone's metabolism is different and a number of different factors influence it; gender, age, height, weight, and daily activity level.
A person's Resting Metabolic Rate (RMR) is the number of calories they'd burn if they were to do nothing but rest for a full 24 hour period. It's the minimum amount of energy required to maintain normal bodily functions (heartbeat, breathing, normal body temperature, brain function, kidney function, etc.). A person's Active Metabolic Rate (AMR) is the total number of calories they expend throughout the day doing different types of activities (working, walking, cleaning, exercising, etc.). By combining RMR and AMR a person's Total Daily Energy Expenditure is determined. This is a very important number and refers to the total amount of energy (calories) a person metabolizes each day!
So, weight loss and weight gain are a direct result of energy intake (calories eaten) and energy expenditure (metabolism). If a person eats more calories than their metabolism needs for energy, the excess fuel is converted to and stored as fat. On the other hand, if a person's temporary energy stores (calories) become depleted, their metabolism will begin turning fat into energy, and as a result, the person will lose weight.
But wait one second. Unfortunately, it's not quite this simple. Our bodies are extremely complex and our metabolism's can be altered for the better and for the worse. To learn how to impact your metabolism for the better, please read further!
Increasing Your Metabolism!
1) Proper Nutrition: Proper nutrition will increase and speed up your metabolism. It's important to never skip a meal or go on any type of starvation diet, and you should always eat healthy snacks between meals. The idea is to keep your energy levels consistent which in turn will increase and speed up your metabolism. Our bodies were designed with a survival mechanism just in case there is a time of famine. If a person goes on a calorie deficit diet that is to extreme, their metabolism may decreases in order to conserve energy. In this mode, it is much easier for the body to store what we eat as body fat and burn energy from muscle tissue. Increase metabolism by eating several smaller meals per day.
2) Exercise: When we exercise, our bodies require more energy, and therefore, our metabolism increases.
There are two ways exercise can increase metabolism:
> The Workout Session - Muscles contracting under heavy loads require energy and in order to produce energy, calories are burned!
> The Addition of Lean Muscle Mass - High intensity strength training stimulates the development of muscle mass. The more lean muscle mass an individual has, the faster their metabolism is.
In Conclusion:
It’s essential for everyone to have an understanding of their metabolism. Knowledge is power, and if you know what your body needs to function properly, you’ll have a much greater chance of success when it comes to your health and fitness goals!
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