In this video I discuss what is metabolism in the human body and how to improve metabolism rate. I also discuss how to increase your resting metabolism and the one metabolism killer.
Whats up dudes, and whats up ladies, Bryan here, and in this video I am going to discuss how to speed up your metabolism. I am going to cover how to increase your resting metabolic rate, ways to give your metabolism a boost, how to increase your daily energy expenditure, and the one thing that you want to avoid doing.
Lets start with our resting metabolic rate, I have a link in the little I in the right hand corner of the screen, to my video where you can calculate your metabolic rate. So, our resting metabolic rate is the rate at which our bodies are burning calories while we are sitting around or sleeping, research suggests that there is only one way to improve our resting metabolic rate.
Build muscle mass. In a day, muscle burns 3 times as many calories as fat, so, for example, a 120lb woman with 30% muscle mass will burn more calories at rest than a 120lb woman with 20% muscle mass.
While there is only one way to change resting metabolic rate, there are 2 things we can do to burn more calories when we are not working out, or doing activities. We will call them metabolic boosters.
The 1st thing is to increase the intensity or your workouts, or at whatever activity you are doing. Research has shown, the higher the intensity, the greater the effect will be on short term metabolic rate. In fact, high intensity strength training can have a recovery time of up to 48 hours, giving it the best boost of metabolism. However, once your body has fully recovered from the activity or training session, metabolic rate will go back to its original resting rate.
The 2nd thing on the list of boosters is consuming whole foods. After we consume any meal, our bodies have to break the foods down, this requires an increase in energy expenditure. Again, research has shown that consuming a meal with whole foods requires an even greater energy expenditure than a meal with highly processed foods. This can last up to 6 hours. Adding protein to the meal can give this boost an even greater effect.
Now, There are people in the fitness community that claim that things like consuming more water, or spicy foods will increase your caloric burn. And, they are correct, your body will work to break down and utilize these items. However, The additional energy expenditure is very, very small, and the duration is short lived.
One other note, caffeine, which is a stimulant, definitely increases energy expenditure, no doubt about it. In some people this can last up to 24 hours. However, it has its disadvantages, such as increasing blood pressure, causing insomnia in some people, and it can be highly addictive. If you are going to consume caffeine, it is recommended to keep it under 400mg per day, which is about 3 to 4 cups of coffee.
One other thing that I must mention is the effect of low calorie diets. Low calorie diets have been shown to decrease resting metabolic rates. Our bodies are unbelievable organisms, and they will adapt to most situations rather quickly. So, when we provide our bodies with very little energy (food), it will slow down its energy expenditure. Also, low calorie diets often do not provide your body with very many micronutrients or enough fiber. You should stay away from low calorie diets, they just aren’t healthy.
If you want to boost your metabolism, you should
-increase the amount of activity you do,
-incorporate a strength training program into your weekly schedule, and gradually increase its intensity
-increase the amount of whole foods you consume, while cutting back on the processed foods
Sorry folks, there are no secret methods to boosting your metabolism.
0:18 What is resting metabolic rate?
0:34 How to increase resting metabolic rate
1:02 2 metabolic boosters
2:20 Effects of caffeine
2:45 Low calorie diets hurt metabolism
3:20 Recommendations on how to boost your metabolism