BOOST Your METABOLISM w/ Science
You’ve been told to drink a lot of water to always have breakfast and to eat more frequently in order to increase your metabolism. And all three of these are myths not backed by any scientific evidence. There’s also plenty of other myths like eating spicy food to increase metabolism drinking coffee and other stimulants to increase metabolism, and of course, every new fad SuperFood will supposedly increase your metabolism…you know coconut quinoa avocados. But….. according to the science, there’s really only a handful of simple things that we can concentrate on to affect our metabolism. By focusing on these few things we can actually permanently change our metabolism rather than reading Fairy Tail like articles about 10, 20, or 55 ways to increase your metabolism. The first proven way to increase your metabolism is by increasing your lean body mass. Now the exact number of how many calories each pound of muscle Burns isn’t fully clear. At one point it was believed to be 50 to 100 calories per pound of muscle but nowadays that seems like an overestimation. Some studies say that for each pound of fat on your body you only burn two extra calories to maintain it. And for muscle, it’s only six extra calories so it’s really not all that much of an increase. On the other hand organs like the kidneys and liver and the Heart can burn up to 200 calories per pound.
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So it would seem that muscle plays a really small role in your metabolism. However, there’s a lot about muscles effects that we don’t fully know about that could add up throughout the day and can easily explain how muscle can be burning a lot more than six calories per pound. First of all these studies are done in a way that keeps protein turnover at a constant rate. Let me explain what protein turnover is. All day your body is creating and breaking down muscle. We refer to the balance between protein synthesis and protein degradation as protein turnover. If you have more synthesis and breakdown then you’re in what’s called an anabolic mode and your building muscle. If you have more breakdown then synthesis then you’re in what’s called a catabolic state that burns lean muscle tissue. The problem with keeping protein turnover the same in the studies is that most types of resistance exercises will accelerate protein turnover which ultimately increases calories burnt hours and sometimes days after the workout. Some studies show that the more muscle you have the more calories you burn after an intense workout. So this is a perfect example how muscle has many hidden effects on your metabolism. When you’re done exercising especially after a weight training session it takes time for your body to return to homeostasis. Your body needs time and energy to refill the depleted glycogen stores in your muscles and it also needs energy for more protein turnover. So the assumption that muscle itself Burns a ton of calories at rest is probably not true however muscle after the influence of training especially strength training and high-intensity training seems to burn a lot more calories in the recovery process. So if you’re not exercising definitely try to incorporate some weight training or some high-intensity interval training to help increase the amount of calories that you burn at rest. Like I said we don’t know the full story about muscle but we do know that it does influence your resting energy expenditure. In a study called an age-related decrease in resting energy expenditure in sedentary women, we get to see a glimpse of what causes that slowed metabolism that we see as people get older. A lot of people believe that as you get older your metabolism naturally slows down and there’s not much you could do. But this might not be true. In this study, the results suggest that a loss of muscle mass as we age especially leg muscle can lead to decreases in your resting energy expenditure. The study also does acknowledge that the decreases in resting energy expenditure are not fully explained just by changes in the body composition. So there are other factors at play here. The exact effect down to the number of calories burnt for each pound of muscle is unknown but if you want to improve and increase your metabolism there is a huge correlation between a healthy body composition and a higher basal metabolic rate. The more lean mass you have the higher your metabolism will be. Even if it’s not a drastic change it’s one of the few ways that you can actually affect the metabolism.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 100,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org