Take Control of Your Metabolism
So many people are talking about how slow their metabolism is and why they need to start taking the latest diet supplement scam yet they don’t even understand how the human metabolism works. So before I even go into how to speed yours up, I want to first go over some of the basics.
What is metabolism?
Although there are many scientific ways for me explain it, and I could make it seem really confusing like most of the so-called experts do, but I won’t. I’m going to give you my extremely simple and easy to understand definition…
– metabolism is the rate at which your body burns calories to sustain life
I should also note that your body, yes yours, burns calories 24 hours a day, everyday ~ regardless of whether or not you workout. Remember that your body needs energy all the time, even while you’re asleep and that is why skipping meals is the absolute worst thing you can do if your goal is to lose weight (body fat). Before we go any further let’s talk about what affects metabolism…
What affects metabolism?
What do you think has the biggest impact on your metabolism? Activity levels? Your Thyroid? Age? WRONG! WRONG! and WRONG! Activity levels, Thyroid function, and age do affect metabolism but not nearly as much as… any idea? It’s muscle tissue! The more muscle you have the more calories you burn regardless of how active you are, how old you are, etc. It’s live tissue and it’s there working for you and burning calories 24 hours a day ~ each and every day! Here’s a list of some of the factors affecting metabolism in order of greatest impact to least:
– muscle tissue (you already know why this is on the top of the list)
– meal frequency (the longer you go between meals the more your metabolism slows down to conserve energy)
– activity level (important but doesn’t make any difference if you don’t match your eating to your expenditure)
– food choices (ex. low-fat diets tend to result in poor hormone production which leads to a slower metabolism)
– hydration (over 70% of bodily functions take place in water ~ not enough water causes all your systems to slow down and unnecessary stress)
– genetics (some people have higher metabolisms than others ~ you can’t change genetics but you can still win the battle!)
– hormone production and function (think you have a slow thyroid? it’s not likely ~ before you go blame it on the thyroid first stabilize your blood sugar and throw in some progressive exercise 2-3 times each week)
– stress (stress also can slow metabolism by placing extra stress and strain on numerous systems. plus, many people tend to overeat when “stressed out”)
Why does it slow down?
How many times have you heard someone say, “as soon as you hit 30 your metabolism slows down”? Maybe you’ve said it. I know I hear it all the time and I got tired of hearing it so I did a little research and found that the metabolism does NOT slow down significantly due to aging but DOES due to a lack of muscle. And, you don’t lose muscle quickly due to aging either but due to a decrease or lack of physical stress. So, the major cause of a slowing metabolism is three fold…
1. you lose muscle due to the lack of physical stress
2. your body cannibalizes muscle when it needs energy but you won’t supply any because you are “dieting” and skipping meals
3. your activity levels tend to decrease as you get older
So now that we know the problem… what’s the solution? Address those 3 issues! I’ve found through years of experience helping hundreds of people, that increasing your metabolism and getting rid of that excess body fat can often times be quite easy! Yet you’ll hear of all these experts telling you how hard it is and why you need to buy their new diet program, supplement, or fitness contraption.
It’s not that hard, it doesn’t have to be confusing, and you don’t need any of that crap! All you need is an understanding of how your body works and the willingness to make some small changes. Here’s my basic formula for jump starting your metabolism:
Step 1 – Stop the storage of new fat
It doesn’t make any sense to start an exercise program if you just end up adding new fat later that day. This is a problem that is very common among people who start an exercise in an attempt to lose weight. See the problem is this… We don’t get fat due to a lack of exercise ~ we get fat because we supply the body with more calories than it needs at a given time.
So the solution has nothing to do with exercise ~ it’s all about your eating! And I’m not saying you have to eat low-fat, super clean and healthy diet consisting of salad and tofu only. You can still eat the foods you like IF you can give the body just the amount it needs.
The key is to give the body the energy it needs, but just that amount and not a bunch extra because extra is extra is extra, it doesn’t matter what it’s from. Salad can be stored as fat, celery can be stored as fat ~ if it results in extra it can be stored as fat. I should also note that not all extra energy is stored in the fat cells and I will touch on that later.
So forget about trying to burn off any fat unless you can first stop storing new fat! Again, you do that by matching your eating to your activity level. This means small, balanced meals or snacks every 2-3 hours and the amount of calories in each feeding should depend on how active you are at that time of day.
Step 2 ~ Attack the existing fat
This requires a combination approach consisting of stable blood sugar/energy levels, and progressive cardiovascular/aerobic exercise and strength training. We already talked about how important stable blood sugar and energy levels are and how to match your eating to your activity level so now I’d like to cover the exercise part of the equation.
In order for the exercise to even be worth your time you must be sure it’s progressive. Just because you run on the treadmill for 30 minutes three times a week, that doesn’t mean your body has to burn off that unwanted body fat! You have to force the body to make changes and improvements and the ONLY way to do that is to consistently provide a stimulus or stress that is greater than what the body is used to. Here are some general guidelines on how you can make your exercise progressive and productive:
* Strength training
Change exercises frequently (every 2-4 weeks)
* Increase resistance
* Perform more reps
* Slower reps
* Advanced techniques
* Cardiovascular training
* Increase speed/resistance
* Perform intervals
* Increase distance traveled
* Cross train by performing numerous activities
* For more specific techniques please check out the all the
great articles on metabolism and fitness in the free resources section of my website here:
I should also say that it is extremely important that you have a well thought out and detailed plan to follow. You can’t just say “ok, now I know what to do” and then try a little of this here and little of that there. You need a roadmap. If you are serious about achieving your weight loss and fitness goals I highly recommend you get the help of a professional. Whether that means one on one, personal fitness training or just a do-it-yourself fitness plan ~ your chances of success are much greater.
In closing, please remember, it doesn’t have to be confusing. Hopefully this information has shown you how easy it can be if you know what you are doing. If you have any questions or would like to learn more about how you can guarantee your fitness success, please visit my website http://www.achieve-fitness.com or you can give me a call at 240-731-3724. While your’e at my website be sure to sign up for my free email newsletter, Fitness Success News ~ it’s full of great articles, tips, healthy recipes, contests, and more!
Jesse Cannone is a certified personal fitness trainer, post- rehab specialist, nutritionist, and a national fitness presenter. He is also the author of Burn Fat FAST and A Bride’s Guide To Fast Fitness + Weight Loss in addition to many other popular fitness articles. He is known for his hard-hitting and to the point style and offers a great free email newsletter called Fitness Success News, which you can subscribe to at his website www.achieve-fitness.com
How do you get a fast metabolism?
Here are 9 easy ways to increase your metabolism.
* Eat Plenty of Protein at Every Meal. Eating food can increase your metabolism for a few hours.
* Do a High-Intensity Workout.
* Lift Heavy Things.
* Stand up More.
* Drink Green Tea or Oolong Tea.
* Eat Spicy Foods.
* Get a Good Night’s Sleep.
What can cause metabolism?
Your metabolic rate is influenced by many factors – including age, gender, muscle-to-fat ratio, amount of physical activity and hormone function.
What are some examples of metabolism?
The processes of making and breaking down glucose molecules are both examples of metabolic pathways. A metabolic pathway is a series of connected chemical reactions that feed one another.
What foods cause high metabolism?
* Protein-rich foods. Protein-rich foods — such as meat, fish, eggs, dairy, legumes, nuts, and seeds — could help increase your metabolism for a few hours.
* Mineral-rich foods.
* Chili peppers.
* Beans and legumes.
What foods decrease metabolism?
5 Foods That Slow Your Metabolism
* White Flour. GAJUS/SHUTTERSTOCK.
* Farmed Beef (Vs. Grass-Fed)
* Conventional Apples. AFRICA STUDIO/SHUTTERSTOCK.
* Omega-6 Fatty Acids. KELLIS/SHUTTERSTOCK.
* Soda (High Fructose Corn Syrup) LI CHAOSHU/SHUTTERSTOCK.
Is fast metabolism good?
While having a fast metabolic rate is not necessarily good or bad in terms of health, making sure you take in enough calories to sustain yourself and nourish your body is important—while also striving not to take in too many calories, which can lead to an energy imbalance.
What exercises boost metabolism?
Aerobic exercise is the most effective way to burn calories. You should aim to do at least 150 minutes of aerobic activity, such as walking, cycling and swimming, a week. You can achieve this target by doing 30 minutes, 5 days a week and breaking down your activity sessions in chunks of 10 minutes.
What drinks help boost metabolism?
Certain drinks such as green tea, coffee and ginger tea may help boost metabolism, minimize hunger and increase satiety, all of which can facilitate weight loss. Additionally, these beverages contain beneficial nutrients like antioxidants and other powerful compounds that can benefit your health.
What are the 3 stages of metabolism?
Catabolism: The Breakdown
Stage 1: Glycolysis for glucose, β-oxidation for fatty acids, or amino acid catabolism.
Stage 2: Citric Acid Cycle (or Kreb cycle)
Stage 3: Electron Transport Chain and ATP synthesis.
What are two types of metabolism?
Metabolism is a balancing act involving two kinds of activities that go on at the same time:
* building up body tissues and energy stores (called anabolism)
* breaking down body tissues and energy stores to get more fuel for body functions (called catabolism)
What organs are involved in metabolism?
Your metabolism is reflected in your major organ systems, and here are the five major players that affect how you store, burn and lose weight:
* Your liver. If you were a car, your liver would be like the engine.
* Your adrenals.
* Your thyroid.
* Your pituitary.
* Your substance.
Do bananas boost metabolism?
Bananas are high in resistant starch – a healthy carb that helps in keeping you full as well as boosts your metabolism. As they have a high content of potassium, bananas help in regulating the transfer of nutrients into cells thus boosting your metabolism.
Does water boost metabolism?
Water is the key to life, and it turns out it’s also one of the easiest ways to help your metabolism. Drinking water increases your metabolism by up to 25% for nearly an hour after drinking it. That means if you drink a few cups of water every hour, you’ll keep your metabolism at peak performance all day.
What are the signs of a slow metabolism?
Signs of a slow metabolism
* You have gas.
* You crave sugar.
* You keep gaining weight.
* It’s tough to lose weight.
* You always feel bloated.
* You have hypothyroidism.
* You easily develop cellulite.
* Your blood sugar is too high.
What is a high metabolism?
If your metabolism is “high” (or fast), you will burn more calories at rest and during activity. A high metabolism means you’ll need to take in more calories to maintain your weight. That’s one reason why some people can eat more than others without gaining weight.