Does running speed up metabolism: Fast Metabolism | How to Increase Metabolism
Fast Metabolism | How to Increase Metabolism
First, let’s be clear: There’s no such thing as miracle metabolism boosters. No matter what you see in ads or hear in your running circles, there are no special supplements or super foods that can blast off unwanted pounds while you sleep. But you can and should take steps to keep your metabolism running at its hottest, because the same steps you take to stoke your calorie burn also improve your athletic performance and help keep you healthier for life.
What Exactly is Metabolism?
People talk about metabolism like it’s some genie in a bottle waiting for you to find the magic lamp. It’s not. Your metabolism is simply your body’s process of using a certain amount of energy it needs to live. It represents the number of calories you burn to keep your heart beating, your neurons firing, and to perform the countless other functions you do without thought to support the body you have.
The bigger you are, the higher your metabolism, because there’s more of you to keep running. Genetics also plays a role, as some people naturally have higher metabolic rates and burn more energy even when idling than others. Metabolism also naturally declines about one to two percent per decade with age.
You can’t do much to change your genes, and you certainly can’t stop time. But you can change your body composition, which affects your metabolism. You can also control what you eat and how much you sleep, both of which can influence how your body makes, burns, and stores energy.
How to Boost Your Metabolism
Build the Engine
After age 30, you begin to lose muscle mass, up to 5 percent per decade. Men lose more than women, likely due to hormonal factors. Most men will lose about 30 percent of their muscle mass over the course of their lives, according to Harvard Men’s Health Watch.
That’s bad because muscle burns three times as many calories even when you’re inactive than fat does. To be clear, the metabolic benefits of strength training were greatly exaggerated for years. The absolute calorie-burning numbers are not huge: Each pound of muscle burns six calories a day to sustain itself, while each pound of fat burns two. But it’s not insignificant. My 115 pounds of muscle burns 690 calories a day even if I do nothing more strenuous than surf the web. If I lose 10 percent of that lean tissue, my do-nothing calorie burn drops 70 calories a day, or about 500 a week, or more than 25,000 per year.
Suddenly, it add ups. Most importantly, losing muscle doesn’t just diminish your Netflix watching calorie-burn. Less muscle also means you’re less strong to run hard, sprint fast, lift heavy things, and burn lots of energy through movement. That matters a lot.
Strength training helps you hang onto more of your muscle mass with age, slowing what can otherwise by a steady metabolic decline.
“By strength training twice a week, you can reverse about 50 percent of the metabolism slowdown that comes with age,” says long-time muscle and metabolism researcher Gary Hunter, Ph. D., a professor of human studies at the University of Alabama at Birmingham.
It can also help you replace what you’ve lost. One of Hunter’s studies found that adults ages 61 to 77 years of age were able to add about four and a half pounds of muscle, increase strength by 36 percent, and boost their resting metabolism by nearly 7 percent after six months of strength training.
Feed the Furnace
You know how your phone goes into low battery mode when it dips below an essential amount of charge? Your metabolism does the same thing. When you don’t eat enough to give your systems the energy they need, your body goes into preservation mode and dims your metabolic rate (which is why weight loss can be so difficult).
So the first step in keeping your metabolism high is proper fueling and not dramatically slashing calories. The average recreational female runner burns between 2,000 and 2,400 calories a day, while their male counterparts burn between 2,200 and 2,700. Following mainstream diets designed for sedentary people, which often recommend super low daily calorie intakes, will wreak mayhem on your active-person’s metabolism.
Instead pay attention to the quality of your diet. Research shows that eating a healthy diet rich in whole, unprocessed foods will help fuel your activity and keep your metabolism humming along. If you doubt it can make a big difference, consider that a study published in Food & Nutrition Research found that volunteers burned nearly twice as many calories (137 vs. 73) after eating a cheddar cheese sandwich on multi-grain bread than they did eating the same calories from a processed cheese sandwich on white bread. Quality matters.
Fan the Flames
Good lifestyle habits like staying hydrated and getting plenty of rest can also help keep your metabolism humming along.
Research shows that sleep deprivation, like getting less than four hours a night, blunts resting metabolism by about 3 percent, and that it rebounds quickly after a long night of recovery sleep.
Drinking water, especially cold water, can temporarily raise your metabolism, according to some research. More importantly, proper hydration helps your organs and muscles function optimally, and allows you to crush your daily runs with ease.
Other studies show that drinking green tea and eating hot chili peppers can each give you a little metabolic bump. But you need a lot of both to make a measurable difference, so enjoy them if you like them, but don’t feel like your metabolism will meltdown without them.
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The Bottom Line
Yes, you can actually boost your metabolism, but—no surprise here—there is no silver bullet. Despite what Instagram influencers or clever advertisements will lead you to believe, the methods of boosting your metabolism are the same habits of a healthy and active lifestyle: strength training, eating well with a focus on high-quality foods, sleeping enough, and staying hydrated. Do these things, and you’ll not only stoke your metabolism, but you’ll also run stronger and avoid injury.
“The Fit Chick”
Selene Yeager is a top-selling professional health and fitness writer who lives what she writes as a NASM certified personal trainer, USA Cycling certified coach, Pn1 certified nutrition coach, pro licensed off road racer, and All-American Ironman triathlete.
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Does Running Speed Up Your Metabolism?
The more intense your run, the more calories you burn.
Image Credit: Maridav/iStock/Getty Images
Running is one of the most effective ways to rev up your metabolism. While you don’t have much control over your metabolic rate, aerobic activity, such as running on a regular basis, can temporarily increase your metabolism, which burns calories for energy.
Increased running metabolism can lead to a reduction in your body fat percentage and improved weight loss. Running is also a cost-effective form of exercise that cuts the need for fad weight-loss products and a gym membership.
Running increases your metabolism for the duration of your run. You’re burning calories at a higher rate than you would at rest.
It is not uncommon for people with weight-loss issues to blame it on a slow metabolism. The National Health Service states that there is little evidence to support this. Rather, those who are overweight tend to have a faster metabolism than leaner individuals because the energy requirements are higher for a larger frame.
During aerobic activity such as running, your metabolism increases to sustain your energy while you run. It works by burning the calories you consume and tapping into your fat storage to create energy.
Read more: The Metabolism Whisperer Shares Secrets for Burning More Calories
Run Regularly for Results
Generally, running doesn’t boost your metabolism all day. Therefore, to maintain or lose weight, you should run often. The Physical Activity Guidelines for Americans recommends 150 to 300 minutes of moderately intense cardio per week to maintain your health and to lose weight ,or at least 75 minutes of vigorous cardio per week. Running falls into this category.
For greater benefits, you can work twice as hard and aim for 150 minutes of vigorous aerobic activity per week. Therefore, you can run for 15 or 30 minutes daily to meet the physical guideline specification.
Keeping your metabolism up all day requires a much more intense form of cardio. The American Council on Exercise Fitness reports that high-intensity interval training, or HIIT, increases the effect of EPOC — excess post-exercise oxygen consumption — which means that your body burns calories well after the workout is over.
This metabolic boost is caused by the greater oxygen intake and anaerobic boost during HIIT than in slower and longer forms of cardio. Perform HIIT while running by alternating between one-minute sprints and two minutes of moderate jogging for 25 minutes.
Read more: HIIT for Beginners: 7 Tips to Jump-Start Your Workouts
Watch What You Eat
If your goal is to lose weight, take care of your dietary needs as much as sticking to your aerobic exercise goals. Although some foods such as green tea and chilies can increase your metabolism, the effects are too mild to make a real difference to your weight. Consume a diet that is balanced with lean protein such as salmon and complex carbs like vegetables and fruit. The Academy of Nutrition and Dietetics recommends that protein make up 10 to 35 percent of your calories per day. Create a calorie deficit of 500 to 1,000 to lose one to two pounds of weight per week.
5 Best Ways to Burn Fat & Boost Metabolism by Running
Everyone burns fat differently. How much depends on a person’s gender, age and weight, as well as genetic factors. While many people are blessed with a good metabolism and don’t have to do much to reach their desired weight, others have a very hard time losing weight. But the good news is that even if you are not one of the lucky ones who is born with a fat-burning engine, you can still learn how to boost your metabolism. In today’s blog post, expert Sascha Wingenfeld explains how you can lose weight by running.
Cardio training: The best place for beginning runners to start
Are you looking for the best way to burn fat and boost your metabolism? Are you a running beginner? Then regular cardio training is the best thing for you. “Running or walking are the best ways to train your metabolism to get the energy it needs from your fat reserves,” explains running expert Sascha. The idea is to train your body to use stored fat to fuel your muscles. This process builds the base for more intense workouts in the future. Cardio training is best for beginners because the workouts are done at low intensity.
A word of caution:
Unfortunately, the total number of calories burned by easy cardio training is relatively low. However, it has been shown that beginner runners who initially burn 10 g of fat per 30-minute workout, are able to increase their burn to 30 g after only 12 weeks.
Interval training for more advanced runners
More advanced runners should do at least one fat-burning interval training per week. “These workouts burn a higher number of calories due to the increased intensity. Your body also requires a longer time to recover which helps you continue to torch calories after your workout is over.”
A word of caution:
Interval training puts a lot of stress on your body, especially your heart and muscles. Therefore, it is only suited for experienced runners. It is also important to work in some easy cardio training between your interval workouts.
Muscle building and strength training
Whereas the focus of your training at the beginning is improving the supply of energy to your muscles, strength training is about burning the fat provided by your metabolism: one extra kg of muscle burns an additional 50 calories per day. It is for this reason that your muscles are known as the “fat-burning furnace.” Since the running workouts described above do not particularly challenge or build all your muscles, you should include one or two strength workouts per week in your training. “Make sure to focus on large muscle groups or chains. These workouts promise the biggest gains. Whether you prefer to do bodyweight training with the adidas Training app or lift weights is up to you,” says the running expert. Here, once again, a good mix of the two is probably the best recipe for success.
Switch up your training for lasting success
Sascha points out that “when you want to lose weight by running, you’ll have a lot of success at the beginning as each workout will bring you closer to your goal.” However, it is important to keep your metabolism revved up. You need to continually challenge your body so it doesn’t get used to the effort of running the same loop every day. This way your body is forced to provide more energy through its metabolic processes.
Tip for runners:
Try to never do the same workout two days in a row. Switch regularly between cardio, strength and interval training and don’t forget to include rest days for recovery. This will force your body to adapt to new and varying training stimuli.
Stick with it and set new goals
Runners who succeed in keeping their metabolism in high gear reap the benefits of an increased fat oxidation rate (fat burning) and a higher basal metabolic rate. Make sure to set new goals to stay motivated. “But keep in mind that your body gets used to the new training stimuli after a while and the more often you train, the more efficiently it works,” explains the running expert. Therefore, it is important to cross-train (engage in other types of workouts) if you want to lose weight by running.
If you want to maintain your weight and boost your metabolism in the long run, you should also keep an eye on your nutrition. “The important thing in the long-term is to find your own perfect mix of exercise and nutrition or, in other words, the right balance between energy intake and expenditure. ”
So, do you feel like running after reading this article? Then download the adidas Running app today and start tracking your runs.
5 Tips to Speed Up Your Metabolism
Here’s a secret: slaving away inside your body—right this minute—is your very own personal trainer working tirelessly to help you burn calories and shed fat. It’s called your metabolism, and it’s the sum of everything your body does.
Each time you eat, enzymes in your body’s cells break down the food and turn it into energy that keeps your heart beating, your mind thinking and your legs churning during a grueling workout. The faster your metabolism runs, the more calories you burn. The more you burn, the easier it is to drop pounds. And get this—you can make your metabolism work harder, a lot harder, 24 hours a day.
To some degree, our bodies hum along at a preset speed determined by gender and genetics, but there’s still plenty of wiggle room.
“You have a huge amount of control over your metabolic rate,” says John Berardi, Ph. D., C.S.C.S., author of The Metabolism Advantage. “You can’t affect how many calories it takes to keep your heart beating, but you can burn an extra 500 to 600 calories a day by exercising properly and eating right.” And by making a few changes to your routine.
To make those changes simpler, we enlisted the help of leading experts and came up with a round-the-clock, turn-up-the-burn plan complete with new moves that will throw your metabolism into overdrive.
Read the original article on Women’s Health.
1. When You Roll Out of Bed
Eat (a good) breakfast every single day: If you don’t, your body goes into starvation mode (it’s paranoid like that), so your metabolism slows to a crawl to conserve energy, Berardi says. And the heartier your first meal is, the better.
In one study published in the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over four years. Those who ate zero to 11 percent of their calories in the morning gained nearly three pounds. In another study published in the same journal, volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.
What should you be having? Morning munchies that are slow to digest and leave you feeling fuller longer. Try a mix of lean protein with complex carbohydrates and healthy fats, like this power breakfast, recommended by Berardi: an omelet made from one egg and two egg whites and a half cup of mixed peppers and onions, plus a half cup of cooked steel-cut oats mixed with a quarter cup of frozen berries and a teaspoon of omega-3-loaded fish oil.
Sip java: Sisterhood of the traveling spill-proof mugs, rejoice! A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf.
Caffeine stimulates your central nervous system by increasing your heart rate and breathing, says Robert Kenefick, Ph.D., a research physiologist at the U.S. Army Research Institute of Environmental Medicine. Honestly, could there be a more perfect beverage?
Guzzle your water cold: Chase your morning joe with an ice-cold glass of h3O. Researchers at the University of Utah found that volunteers who drank 8 to 12 eight-ounce glasses of water per day had higher metabolic rates than those who quaffed only four glasses.
Your body may burn a few calories heating the cold water to your core temperature, says Madelyn Fernstrom, Ph.D., founder and director of the University of Pittsburgh Medical Center Weight Management Center. Though the extra calories you burn drinking a single glass doesn’t amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.
Does Working Out Actually Boost Your Metabolism?
You make sure to head to the gym or go for a run first thing in the morning because you’ve heard that getting in a workout, especially early in the day, revs your metabolism and helps you burn calories for hours after you’ve hit the showers. Is this actually true?
Unfortunately, there are many myths surrounding what does or does not boost your metabolism – and how long any touted benefits last. The problem with thinking that your metabolism is being pushed into high gear when it’s not is that you’re more likely to eat more, believing that your increased metabolic rate can easily handle the higher calorie intake. This misconception may also lead you to think you can lose weight with exercise alone, without having to focus much on the food you eat.
Here are a few misconceptions about how your metabolism is affected by the type of physical activity you do:
MYTH: Metabolism stays elevated for hours after cardio exercise.
It would be nice if this were in fact true, but your metabolism returns to its resting rate shortly after you’re done exercising. While you’re revving your heart rate, such as when running, swimming or biking, you’ll also rev your metabolism and burn more calories. You may also enjoy some added calorie burning effects for about an hour or so, but that’s about it. Research shows you have no more ability to burn fat throughout the 24 hours after you exercise than if you just stayed on the couch. So don’t use your daily workout as an excuse to eat because you think you’re now a calorie-burning machine.
MYTH: Adding muscle will boost your resting metabolism.
You’ve heard it over and over again. Focus on strength-training because having more muscle mass will increase your resting calorie burning potential. Is this for real? Well, it is true that muscle burns more calories than fat. But most people who work out only gain a small amount of muscle. That is not enough to significantly raise your metabolism. And when muscles aren’t being used, they burn very few calories. Therefore, the effect on your metabolism due to your increased muscle mass is minimal.
Most of your calorie burning throughout the day is a result of your body’s routine functioning – breathing, digesting, etc. In fact, 80% of your daily energy expenditure comes from your heart, lungs, kidneys, brain and liver. Any direct effects of physical activity are relatively small when considered in the context of your total daily energy expenditure. So the amount of overall calories you burn in a day will not be dramatically affected throughout the day simply because you’ve been building more muscle.
So What Does This Mean For Your Daily Workout?
While your daily workout may not turn you into a calorie-burning dynamo after you’re done, there are still numerous health benefits of getting more physical activity – from building stronger bones to increasing coordination and boosting heart health. You’ll look better and you’ll feel better when you commit to a regular schedule of physical activity that combines both cardio and strength training.
If you eat the same when you work out as you would if you didn’t work out, it will result in weight loss. But if you work out and eat more, not only won’t you lose weight but you may even gain weight. The important point to remember is that you shouldn’t rely on your trip to the gym as the sole means of losing weight or reward yourself with an all-the-food-you-care-to-eat attitude because you think your body is burning calories in overdrive after your sweat session is finished.
Everything You Need to Know about How Running Affects Your Metabolism
Hungry runner. It’s a cliché, yet it’s so true. I’m never hungrier than after a run. When I was training for my first marathon, I struggled to replace the many calories I burned after Sunday long runs (and constantly craved cake).
But does going out for your daily run negatively affect your
metabolism? Today’s media focuses so much on how weight-lifting and HIIT help
rev up our metabolisms, telling us to eat these foods and not those to increase
our daily caloric burn.
What about running?
First, Defining Metabolism
Metabolism simply means how much energy we expend to sustain
our bodies. In other words, how many calories it takes to power our bodies on a
The larger our bodies, the higher our metabolism. Bigger bodies
need more power to operate.
Larger people who start an exercise regime can lose weight
easier than people who just need to lose a couple pounds because their bodies
require more food to stay at a maintenance level. If they continue to eat the
same amount but add regular exercise, they burn more energy than they consume.
Not all parts of the body have the same metabolic rate. Fat-free
mass like muscle, organs, and bones require more metabolic activity than fat.
Muscle, specifically, also burns slightly more calories than fat. The more muscle a person has, the more calories they may burn at a basic resting rate, increasing their metabolism. As I mentioned in this post about cardio vs. weights, that is why weight-training can help you lose weight if you build muscle but keep your caloric intake the same. In addition to the actual weight-lifting workout, the tearing-down and muscle reparation process also burns extra calories.
So, if two people have the same height and weight, but person A has a much greater muscle mass than person B, person A likely has a higher metabolism.
(This is one of the reasons online caloric intake calculators (like macro calculators) aren’t entirely accurate if they aren’t factoring in your body fat percentage.)
It’s not all about body composition, though. Genetics also influence our metabolism. According to Harvard genetics and complex disease professor Dr. Chih-Hao Lee, “People might have fast, slow, or average metabolism, regardless of their body size and composition.”
Exercises that bring your heart above a steady state level –
like sprinting or HIIT – can increase fat loss and metabolic burn.
The reason? Pushing yourself for harder, shorter intervals helps
longate the “afterburn” effect, or Excess Postexercise Oxygen Consumption (EPOC).
EPOC is the process your body goes through to restore oxygen levels to pre-exercise conditions. Those workouts when you’ve got your hands on your knees, panting like a dog, will probably put you in EPOC for several hours afterward.
Your body’s oxygen recovery process requires your body to use up more calories post-workout. Hence, the “afterburn.”
Classes like Orangetheory Fitness and Barry’s Bootcamp credit the afterburn effect as the reason why you’ll burn close to 1,000 a class. You’re probably not burning that much in the one hour, but the intensity of the workout spikes your metabolism for hours afterward.
How Steady State Running Affects Metabolism
The trouble people often get into with running and weight
loss is stagnation.
You run and run but the weight loss that once came easy has
What’s happening? Most likely, your body has adjusted to your steady state runs. Your regular runs have started to require less energy (because, good news, you’ve gotten fitter! Yay!) but you’re eating the same amount of calories.
You also may have lost some weight, meaning your daily
calorie intake needs are lower.
Another problem people have with running is eating too much. Especially when training for a marathon, you finish your double-digit runs, feel famished, and overeat.(And isn’t sometimes the joy of running knowing you can have a delicious meal or treat after?)
However, running itself does not damage your metabolism. It may lower your metabolism because you lose mass, but this doesn’t mean your metabolism is “damaged.”
Like all exercise, diversity is a good thing. Going at the same intensity for the same time duration every day will eventually stagnate weight loss, fitness or endurance progress.
If you mix up your training days, running can help you burn a lot of calories, improve cardiovascular fitness, and muscular strength. By mixing up, I mean varying the intensity and duration of your workouts.
This doesn’t mean going hard every day. Your easy cardio allows
your body to recover from the hard session it did the day before, promoting
recovery and increasing endurance. Especially if you’re training for a race, endurance
and recovery are incredibly important.
So, how can you mix up your workouts? Enter: tempo runs &
sprint interval training.
How Tempo Runs Affect Metabolism
Tempo runs are runs where you hold a pace just above aerobic
level for a longer period. Think of them as the middle ground between an easy
run and the really fast speed you’d run at in an interval workout.
To give you another example: many half-marathon or marathon
training plans will have you do tempo runs at you race pace, but you’ll cover a
shorter distance. They get your body prepared for race pace.
Some people in the community refer to tempo runs as
Because you hold the pace for a long time at level that
taxes your body’s oxygen process, you betcha that tempo runs spice up your metabolism
a 2011 study, a group of 10 men cycled for 45 minutes at 75% of their V02max (which is comparable to a tempo run pace). Over the fourteen hours
after the workout, they burned 37% more calories than they did on a normal day.
I’ll be the first one to admit, tempo runs are hard. They also take a certain level of
fitness to even attempt.
If you’re a regular runner, throwing in a weekly tempo run
will spike up your metabolism for hours afterward.
If you dislike them or are not a regular runner, the interval
training I discuss next might be a better option for you.
How Interval Running Affects Metabolism
Unlike steady state running, fast-paced interval running works
your entire body, from your heart to your legs, to even your core and arms.
By interval running, I’m talking about running at a fast
pace for only a few minutes at a time, with various rest breaks in-between.
Remember being a kid and sprinting down the street or across
the playground? Well, think of interval running as the adult version of that 😝.
Interval running also spikes your metabolism via the afterburn
effect. Because they are intense anaerobic workouts, your body will need to
recover for hours afterward to make up for the oxygen you weren’t receiving
during the workout.
I personally do interval run workouts on the treadmill (in addition to strength training) 2 to 3 times a week following my Faster Leaner Stronger Program (coming out soon!). Try a free workout here!
Do I Need to Lift Weights?
Whether you’re looking to lose weight or improve your performance,
you should be strength training on top of your running to maximize results.
You don’t have to be in the gym six times a week if that’s not your jam. Dedicating 20 to 30 minutes two to three times a week is enough to improve your mobility, build muscular endurance, and prevent injury.
Some runners are afraid of the weight room because they don’t
want to put on weight. But honestly, it’s pretty hard to get bulky weight
training – especially when consistently running and following a proper diet.
Plus, you don’t have to lift heavy; just using light to medium weights will make
a big difference.
Even the best distance runners in the world hit the weight room. Olympic steeplechase runner Emma Coburn told Fitness Magazine, “Implementing an all-around full-body strength, balance, and dynamic movement workout is a great foundation for any athlete,” she says. “No matter the sport or ability level, every person needs to have that foundation to stay healthy and increase their performance.”
Weight training is your friend!
The metabolic effects I just covered relate to not just running, but to many forms of cardio, like cycling, rowing, swimming, or walking. You can implement tempo and interval training into any of these activities.
Intensity matters for calorie burn (and afterburn). Caloric
intake compared to caloric burn matters for weight loss.
But I’m here to tell you if you were worried, running doesn’t “ruin” your metabolism! Running improves your cardiovascular health, burns fat (depending on intensity level) and has major mental health benefits.
So, if you love it, run on!
Pin for later!
The truth about metabolism – Harvard Health
Is a sluggish metabolism to blame for your weight gain?
Image: © Devonyu/Getty Images
You no doubt have heard of metabolism and may even have a vague idea of what it is. But there are a lot of myths related to the impact metabolism has on your health, especially in terms of weight loss.
In simple terms, metabolism is the internal process by which your body expends energy and burns calories. It runs 24/7 to keep your body moving, even when you’re resting or sleeping, by converting the food and nutrients you consume into the energy your body needs in order to breathe, circulate blood, grow and repair cells, and everything else it does to survive.
This process works at different intensities in different people. How fast your metabolism works is determined mostly by your genes.
“People might have fast, slow, or average metabolism, regardless of their body size and composition,” says Dr. Chih-Hao Lee, professor of genetics and complex diseases at Harvard’s T.H. Chan School of Public Health.
Age also affects metabolism, as it can slow over the years, even if you start out with a fast metabolism. Differences in metabolism speed are evident in how easy or hard it is for people to gain or lose weight. A slow metabolism burns fewer calories, which means more get stored as fat in the body; that’s why some people have difficulty losing weight by just cutting calories. A fast metabolism burns calories at a quicker rate, which explains why some people can eat a lot and not gain extra pounds.
But you can’t entirely blame a sluggish metabolism for weight gain, says Dr. Lee. “The reality is that metabolism often plays a minor role,” he says. “The greatest factors as you age are often poor diet and inactivity.”
Rev up your engine
Is it possible to speed up a naturally slow metabolism, or rev up one that has become sluggish over time? “You can manipulate your metabolism to a degree,” says Dr. Lee. “It is often a small change that may help you burn more calories. That, along with adopting a healthier diet and making sure you get enough exercise, may give people the extra push they need to lose and maintain weight.” For example:
Pick up the pace. Add some high-intensity interval training to your regular routine. After a period of interval training, your metabolism can stay revved up for as much as a full day. For example, when you’re walking or jogging on a treadmill or outside, speed up for 30 to 60 seconds, and then slow to your usual pace; repeat the cycle for eight to 12 minutes.
Eat protein and do weight training. Your metabolism increases whenever you eat, digest, and store food, a process called thermic effect of food. Protein has a higher thermic effect compared with fats and carbohydrates because it takes longer for your body to burn protein and absorb it.
It’s not clear how much of an effect protein has on metabolism, but studies suggest the best approach is to combine adequate protein intake with weight training, which increases muscle mass — and that also can boost metabolism. Use this online calculator to determine your exact daily amount of protein: /dri.
Drink green tea. Studies have found green tea contains a compound called epigallocatechin gallate, which may increase the calories and fat you burn. A 2011 meta-analysis published in Obesity Reviews found that consuming about 250 milligrams of epigallocatechin gallate (the amount in about three cups of green tea) helped boost metabolism enough to burn an average of 100 extra calories a day.
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90,000 What happens to the body if you run every day: the opinion of experts
What happens to the body if you run every day: the opinion of experts
What happens to the body if you run every day: the opinion of experts To train, you just need to put on your sneakers and go outside.This is one of the most effective … Sport RIA Novosti, 09.07.2020
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Running is the easiest way to keep your body in good shape.To train, you just need to put on your sneakers and go outside. This is one of the most effective physical exercises, and it allows you to use almost all muscles. The trainer of the Running Community Svetlana Uvarova and the biohacker doctor Denis Varvanets talked about how running affects our body and what changes occur to it. Svetlana Uvarova, trainer of the Running Community: Running even at an amateur level is very useful. Jogging is useful for everyone: both children and people of age – of course, if there are no strict contraindications from a doctor.In order for jogging to bring only joy and pleasure, several important conditions must be observed. Our body can be imagined as a machine that has an “engine” (cardiovascular and respiratory systems) and a “body” (musculoskeletal system). we start running without taking into account the peculiarities of our “engine”, that is, the risk of overloading the heart muscle, as a result of which various diseases may develop. Therefore, before starting training, it is important to visit a doctor and examine the body.After the first workouts, you will notice how the body becomes more resilient. During a run, muscles and all cells are actively saturated with oxygen, you will feel a surge of strength. In addition, the metabolism will accelerate: with regular jogging, fats and carbohydrates are more actively broken down, and the figure becomes beautiful and fit. Biohacker Denis Varvanets: If you look at running from a medical point of view, the first thing we will feel after starting exercise is the growth of free radicals and other signaling molecules that promote mitochondrial biogenesis.The production of nitric oxide will increase, which will improve the condition of blood vessels. During the run, the blood is saturated with dopamine. This is one of the hormones of happiness, which is produced, for example, during hugging or eating a chocolate bar. So, in addition to a good mood, you will receive a great bonus: no cravings for sweets. Running is also an acceleration of metabolism, due to which positive adaptive changes occur in the body, including the burning of excess fat deposits. But there is also a downside to the coin.If you train too much, sooner or later the body will get tired of overloading – this leads to unpleasant injuries, inflammation and SARS. At some point, everything can get bored at all. In addition, the risk of injury increases due to the lack of the correct technical skills. Running is certainly good, but at first it is better to train under the supervision of competent specialists. In this case, you will get all the best from running: health, fit and good mood.
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health, running, sports
Running is the easiest way to keep your body in good shape. To train, you just need to put on your sneakers and go outside. This is one of the most effective physical exercises, and it allows you to use almost all muscles.
Svetlana Uvarova, the trainer of the Running Community, and Denis Varvanets, a biohacker doctor, talked about how running affects our body and what changes occur to it.
Svetlana Uvarova, trainer of the “Running Community”:
Running even at an amateur level is very useful. Jogging is useful for everyone: both children and people of age – of course, if there are no strict contraindications from a doctor. In order for running to bring only joy and pleasure, several important conditions must be observed.
Our body can be imagined as a machine that has an “engine” (cardiovascular and respiratory systems) and a “body” (musculoskeletal system).
If we start running without taking into account the peculiarities of our “engine”, then there is a risk of overloading the heart muscle, as a result of which various diseases may develop.
Therefore, before starting training, it is important to visit a doctor and examine the body.
Already after the first workouts, you will notice how the body becomes more resilient.During a run, muscles and all cells are actively saturated with oxygen, you will feel a surge of strength. In addition, the metabolism will accelerate: with regular jogging, fats and carbohydrates are more actively broken down, and the figure becomes beautiful and fit.
December 16, 2019, 14:00 LIFE Five myths about running that everyone believes in
Biohacker Denis Varvanets:
If you look at running from a medical point of view, the first thing we feel after starting classes is the growth of free radicals and other signaling molecules that promote mitochondrial biogenesis.The production of nitric oxide will increase, which will improve the condition of the blood vessels.
During the run, the blood is saturated with dopamine. This is one of the hormones of happiness, which is produced, for example, during hugging or eating a chocolate bar. So, in addition to being in a good mood, you will receive a wonderful bonus: no sugar cravings.
Running is also an acceleration of metabolism, due to which positive adaptive changes occur in the body, including the burning of excess fat deposits.
But there is also a downside to the coin. If you train too much, sooner or later the body will get tired of overloading – this leads to unpleasant injuries, inflammation and SARS. At some point, everything can get bored at all. In addition, the risk of injury increases due to the lack of the correct technical skills.
Running is certainly good, but at first it is better to train under the supervision of competent specialists. In this case, you will get all the best from running: health, fit and good mood.
10 ways to safely speed up metabolism
Metabolism (metabolism) is the process of digestion that converts food into fuel. That is, the better it is, the faster your body converts food into energy and the less excess is deposited on the sides and buttocks.
If you think that metabolic rate depends on genetics, you are partly right. A 2001 study (and not yet contested) found that baseline metabolism is determined at birth, meaning you can be born with a slow metabolism.However, this does not mean that nothing can be changed.
Reversing sluggish metabolism while losing excess weight requires a holistic approach to this issue. And don’t you dare cut your daily calorie intake to the lowest possible! Otherwise, you risk slowing down your metabolism.
METHOD # 1. Physical training schedule
Exercise doesn’t just help burn calories, it actually changes our DNA, causing our metabolism to speed up.Experts recommend doing sports for at least one hour at least two to three times a week to speed up the metabolism. And stick to the schedule, then your body will not experience stress.
METHOD # 2. Strength training
Muscle is a power plant for burning fat, so strength training must be introduced into your life. Aim for 120 minutes of strength sessions per week: Try a full body workout with weights to build muscle, or do a TRX loop workout to stretch them.
METHOD No. 3. Cardio training
While strength training helps you gain muscle and burn fat, cardio keeps your metabolic rate high. According to a recent study, cyclists’ metabolism sped up within 14 hours after a tough 45-minute workout. So jogging and brisk walking are great options for those looking to boost their metabolism.
METHOD No. 4. Compulsory breakfast
After a long night of sleep and no food, your body needs fuel to “revive” its metabolism.Skipping breakfast can slow down your body’s ability to burn fat. Therefore, try to eat breakfast regularly and within an hour after waking up.
METHOD No. 5. Regular meals
Do you think skipping lunch will lead you to a thin waist? We are in a hurry to disappoint! Skipping meals on a regular basis can make your body think it is starving and store calories in its sides and stomach, so to speak, for storage. Experts recommend eating small meals 5-6 times a day to keep the body feeling healthy.
METHOD No. 6. No stress
Stress can affect you not only psychologically, but also physically, for example, slow down the digestion process and thus slow down your metabolism. Psychologists recommend that in stressful situations resort to breathing exercises, listen to soothing music, meditate and do yoga.
METHOD No. 7. Snack before bed
This is not a joke! Snacking on 100 to 200 calorie foods can help keep your metabolism high.They will “burn” while you sleep, and the body, in turn, will not panic and store calories in the sides and buttocks just in case.
METHOD No. 8. Whole grain products
Whole grains such as brown rice, barley, quinoa, oats and millet saturate our bodies much better than other foods with the same calorie count, and thus leave less room for other, less healthy foods. In addition, foods high in fiber (which is also found in whole grains) tend to be more difficult to chew.That is, your mouth works longer and more active, as a result of which up to 10% more calories are burned.
METHOD No. 9 . Spices
Cayenne pepper is known for its pungent flavor and medicinal properties, but spices can also stimulate metabolism by raising your body temperature. True, you should not pepper your food to a fiery state, a small sliver is quite enough for a good result.
METHOD No. 10. Dark chocolate
Dark chocolate is a healthy dessert for many reasons.One of them is to speed up metabolism thanks to two ingredients: caffeine and the antioxidant catechin. In addition, it is low in calories due to its low sugar content, which makes dark chocolate twice as healthy.
Running is the worst way to lose weight | Society | Inosmi
Translated by the project Newthan
Running is a bad way to get rid of fat and not the best solution for improving your cardiovascular system, but for some reason it has become the most popular form of physical activity in the world after walking.
Which is bad, because running is nonsense. About 79% of people who run are injured at least once a year, for an obvious reason: running is an incredibly ineffective way to make the body stronger. And as we all know, a strong body is best at preventing injury, speeding up metabolism, promoting fat burning, and allowing you to stay mobile and functional even in old age.
Statistically speaking, if a person wants to be healthy, he runs.And it seems to be like “natural” physical activity. But running at an average, not too fast and not too slow pace, for a long time is not some kind of universal type of physical activity for centuries, from which the physical performance of our body improves. In fact, running was popularized in the 1960s as “a means of fighting sedentary behavior,” and while any movement is usually better than nothing, running falls short of decent physical activity in almost every way.
According to Lee Boyce, strength training specialist and owner of the Boyce Training System in Toronto, there are two main reasons people run, and the most popular is weight loss: People “do cardio” because they want to burn belly fat. But running is a bad choice.
“They usually think it’s a good way to get leaner and lose weight, but running isn’t as effective as some other exercises to achieve that goal,” Boyes says.Boyce’s Fat Burning recipe, and any good trainer will give it, is Combined Strength Training. These are exercises that involve different groups of joints, such as squats, deadlifts, overhead presses, pull-ups, crunches, and push-ups.
For cardio lovers, Boyce suggests shortening the rest time or combining several exercises in one approach to maintain a high heart rate and increase the capabilities of the cardiovascular and respiratory systems. Then your breathing will be the same as when running, “but there are more benefits, since your muscles work on resistance, from which you spend more calories, increase fat burning and speed up metabolism.”BBC Russian Service
The New Yorker
Lee Boyes is right: studies have proven time and time again that strength training and sprinting are more effective in shedding belly fat and creating a hormonal balance that promotes fat burning – meaning good insulin sensitivity. less stress hormone cortisol, more growth hormone and testosterone.(Yes, women need it too.)
For example, in a 2008 study published in the journal Medicine & Science in Sports & Exercise, researchers divided 27 obese women into three groups: one group doing low-intensity jogging five times a week, the second group doing high-intensity short jogging at three acceleration times. per week, and the third group – the control, the women who got into it did not engage in physical activity at all. After sixteen continuous weeks of training, the results were unmistakable: the sprinters lost a lot of belly and thigh fat, and while the low-intensity group certainly improved their athletic performance, their body fat dropped no more than the group. sitting on the bench.
Another main goal of running is to strengthen the cardiovascular system. In fact, according to some surveys, this is the most common reason why people play sports, and a fit and slender appearance is just a pleasant unintended consequence. (Yeah, of course.) And while exercise does improve heart health and respiratory performance, and running is one of those physical activities, it is far from being an effective way to achieve this goal.
Just as lifting light weights for 100 reps will not strengthen your muscles as well as lifting heavier weights at low reps, training at higher intensity will be more effective for improving heart health. Many studies show that short anaerobic workouts such as high-pace endurance training or sprinting for short distances have the same effects on heart health as long runs, and are even better for maintaining muscle tone and improving oxygen metabolism in the body – in a nutshell more precisely, they improve the indicator of maximum oxygen consumption (eng.VO2 max is the amount of oxygen absorbed by the human body in 1 minute. It is a criterion for aerobic capacity. It is believed that it is the IPC that is the factor influencing and limiting performance in cyclic sports – approx. Newthat). Results from a 15-week study by the Journal of Strength and Conditioning Research found that those who did 10 intense sets on a stationary bike for 10 seconds were more enduring and stronger than those who did medium-intensity workouts for 20-25 minutes. …
Remember that running is considered good “cardio” just because it becomes difficult for you to breathe, but there are countless other ways to do it. Just love to run? Don’t want to quit? This is great, just run faster. “For many reasons, running at acceleration is safer than running. The average person has many muscle imbalances where the muscles on one side of the joint are weaker than the muscles on the other side. So it’s not a good idea to load them with long endurance runs while doing, say, 10,000 steps in a 30-minute workout, ”says Boyce.InoSMI
According to him, this leads to chronic pain and muscle imbalances how sprint sprint helps in many ways to eliminate the problems that come with normal running. In general, you take fewer steps (less stress on your joints), move more efficiently using more muscle, which uses more fast twitch muscle fibers (compared to running) to help you get stronger.
“Fast twitch fibers will keep joints strong and strong, so sprinting for short distances is generally the best choice. Plus, the fat burning effect will be better for the same reasons that it is better when lifting heavy weights: both require strength, explosive muscle strength and tension, so your muscles will work harder, they will burn more calories, and your metabolism will continue. work after you finish your workout, ”Boyes says.This means that you will continue to burn calories long after you get out of the shower at the gym.
“The effect of aerobic exercise, fat burning and strength development is really higher from high-intensity acceleration workouts than from regular running,” says Dean Somerset, exercise therapy instructor and kinesiologist based in Alberta, Canada. However, he did not fail to add that light, low-intensity jogging puts less pressure on the tendons than high-intensity workouts.
Somerset also believes that while you burn more calories post-workout with high-intensity activity, you can burn more calories with moderate running because this type of workout is usually longer. According to him, the really tangible benefits of high-intensity exercise are hormonal benefits: “High-intensity training increases testosterone, growth hormone and thyroid hormone production, as opposed to mild cardio.”The first two hormones strongly affect fat burning and muscle gain, so high-intensity training wins the bodybuilding race.
If you really prefer endurance training, you can still achieve long-term health benefits by using exercises that strengthen and protect the most vulnerable parts of the body. But it’s not running, as Boyce claims. Running has a bad effect on joint health and does not contribute to the development of body strength – but you need to remember that a strong body is more resistant to injury, which is very important, especially as you age.
“If you don’t like running, you don’t have to do it to get the results you get from cardio. You can use a rowing machine, lift kettlebells, or ride a bicycle, ”Somerset says. Walking 10 km in 40 minutes on a rowing machine or 500 kettlebell lifts can satisfy your cravings for long, exhausting resistance workouts without harming your joints. As a result, you will improve your posture, strengthen your core muscles and have a healthier back.
If Running is Life for you, then run. But, as Boyes says, “Strength training should be your main meal, and running should be your second.” So, if you’re running for 20 or 30 minutes, balance your workout with 30 or 40 minutes of strength training first. You will burn more fat, improve your heart, become more mobile, and improve your balance and flexibility into old age. Don’t you go in for sports in general?
InoSMI materials contain assessments exclusively of foreign mass media and do not reflect the position of the InoSMI editorial board.
Benefits of running for the body. Where to start a healthy habit?
Jogging is good for your health . There is hardly a person who has not heard this phrase at least once in his life. As soon as the first spring sun looks out, in city parks and squares you can see men and women in sports uniforms running along the paths in the company of the same runners or alone. It is impossible to say unequivocally what goal people who are fond of running pursue, but the fact that it has a positive effect on the body has long been proven.But is jogging so deservedly praised? What specific benefits does it bring to a person?
The effect of running on the body
Even the sages of Ancient Greece noticed that running at a slow pace makes a person endurable, forms an athletic figure, and develops muscles. Running is a normal body movement . In the process of evolution, people had to move a lot, run away from dangers, and cross long distances. We can say that we were born to walk, run, move as much as possible.But the modern way of life has made a person erectus – a person “constantly sitting”. Most people are sedentary at the computer. This leads to poor circulation, obesity, blurred vision, diseases of the spine and joints. Jogging can shake up the body’s systems because almost all muscles, joints and ligaments are involved.
Benefits of running:
- Increased heart rate. As a result, the blood flow is accelerated, which carries oxygen to organs and tissues, nourishing and saturating them.
- Increased perspiration. Together with sweat, toxins and toxins are released from the body.
- Training of the cardiovascular system. The main human organ consists of an elastic muscle that can be strengthened by slow running. In the process of training, the vessels are also cleared, which leads to a decrease in cholesterol plaques.
- Increases metabolism. Running helps speed up your metabolism. This property is especially beneficial for those looking to lose weight through jogging. Proper nutrition and exercise will triple the fat burning process.
- Release of endorphins. People who are constantly jogging note that after classes their mood rises, their working capacity and endurance increase.
- Strengthening the immune system. Jogging is done not only in sunny warm weather, but also on cool days in winter and autumn. This promotes hardening, makes the body resistant to viruses and bacteria.
- Development of self-control. Constant jogging develops a habit, develops discipline, and establishes a daily routine.
Having made the decision to change their life with the help of running, anyone will think about where to start. You can buy jerseys and shoes, go to the park and join other runners, but doctors don’t recommend doing that. You need to run correctly, that is, assess your physical condition, take into account all diseases and it is advisable to consult with a specialist before training. There are no strict contraindications to jogging, but in some cases a restriction may be required.
For whom is running absolutely contraindicated?
- People with congenital heart disease. Jogging will benefit a healthy cardiovascular system, and cardiologist’s patients are better off not starting them. If you have a strong desire, it is imperative to consult a doctor.
- For diseases of the retina and fundus. In this case, running can cause an increase in intraocular pressure and retinal detachment.
- For people with chronic joint diseases, running will put a lot of stress on the back and knees.In such a situation, sports equipment can help out – special bandages and corsets, but only a doctor can give permission for training.
- During an exacerbation of chronic diseases. Running can aggravate the patient’s situation during this period.
- For colds, it is also recommended to refrain from exercising. Even avid runners should take a break during illness and gain strength for future runs.
Where to start training?
Without finding any of the restrictions from the above list, you can start training.A great start to your running workout is to warm up. It will warm up the muscles and minimize the risk of injury. Ten simple exercises for all muscle groups are enough. The complex can include stretching, jumping. You can understand that the warm-up was successful by starting sweating.
Experts advise to gradually get used to a new habit, otherwise there is a risk of stabbing pain in the side, muscle pain, too frequent heartbeat. It is better to start with walking, moving on to a slow run.When you feel tired, you need to stop and catch your breath. The first workouts should be done at a leisurely pace, resting as needed. Doctors recommend going out for a run two to three times a week, then you can increase it to five.
What and where to go for a run?
You don’t have to buy an expensive jogging suit. The main requirement for clothing is that it should be as comfortable as possible and not hinder movement. This can be a cotton T-shirt or T-shirt in the summer and wide pants or leggings.In autumn, winter and early spring, it is enough to put on a light jacket and put on a thin hat. Do not dress too warmly, there is a risk of sweating and cold because of this.
Experts advise paying great attention to running shoes. You cannot go to workout in thin slippers. When running, there is a lot of stress on the knees and feet. Special sneakers will help reduce it. It is better to choose inexpensive sneakers, a democratic brand, but with good cushioning. This waste will help to avoid future joint problems.
An ideal place for jogging is a city park, square or stadium. Don’t run near busy trails. Engine exhaust is not beneficial to the body. It is better to choose well-landscaped places with well-trodden paths or with a special coating in the stadium.
There is a stereotype that it is better to run in the morning, but this is not the case. It all depends on belonging to the type of owl or lark. You need to decide on the time of day in which it is more comfortable, and start training.
90,000 8 ways to speed up your metabolism (if you can’t lose weight in any way)
Metabolism is a chemical process that constantly occurs in the body to maintain normal organ function, repair cells and digest food.Our body needs energy to carry out all these metabolic processes, hence the concept of the basic metabolic rate. This is the amount of calories that our body uses to simply maintain the usual vital functions. According to the experts, there are several ways to shift the energy balance towards energy expenditure (which means losing weight and saying goodbye to the hated extra pounds gained for isolation) and speed up metabolism.
We all have different metabolisms.That is why one person can gobble up burger after burger and not add a single gram, and the second will choke on lettuce and scrupulously count calories so as not to gain weight. Why this is so, explained Will Wong, a researcher and professor at the Johns Hopkins Metabolism and Obesity Research Center.
It turns out that metabolic rate depends on the amount of muscle and adipose tissue in the body, age and genetics (although researchers do not know why metabolic rates may differ among members of the same family).
Gender also matters, because women with any body composition and at any age burn fewer calories than men. Jensen explains that for women, “both hormones and menstrual cycles matter: some women with a higher metabolic rate during the second half of their cycle (luteal phase) increase their resting metabolic rate by 10%.”
Moreover, from the age of 18, the metabolic rate constantly decreases. Why this is happening, the researchers do not yet know for sure.
Why energy decreases with age, even if you don’t change otherwise, is one of the biggest mysteries,
– says the expert.
And, of course, there is no pill, supplement or miracle powder that can speed up your metabolism.
Choose the right breakfast
There is still controversy around the idea of whether the right breakfast is really the secret to losing weight. Rather than worrying too much about serving size, it’s best to take a closer look at what’s on the plate.A study by the American Heart Association found that for breakfast it is better to eat foods with a low glycemic index (and therefore low in sugar) and high in protein. It can be scrambled eggs and chicken (yes, for breakfast) or just an omelet.
Lean meat, fish and eggs, which contain iron, vitamin D, omega-3 and amino acids, all speed up the metabolism. Not to mention, the lack of these micronutrients, on the contrary, slows down the metabolism.
For best results, eat 30 grams of protein within 30 minutes of waking up. It increases sensitivity to leptin (an energy-regulating hormone) and has been shown to speed up metabolism.
Do cardio (but incline)
When it comes to basic cardio, calories are burned only when you exercise in the gym (that is, you should not expect a prolonged effect). Strength training and HIIT, on the other hand, will keep your metabolism high for hours after fitness.To enhance the effect, experts recommend, for example, walking on a treadmill, but with an incline. They are confident that it will be more effective for boosting metabolism than a grueling HIIT workout.
A study by the UK’s National Health Service found that leaning (moving up and down a treadmill, like running up hills) can speed up your metabolism.
Drink green tea
Yes, we understand that in the morning the hand reaches for coffee, but nutritionists advise to give preference to green tea.It is rich in antioxidants and a component with a difficult to pronounce name epigallocatechin gallate. This ingredient speeds up the metabolism.
Since high cortisol levels caused by excessive caffeine consumption are more likely to lead to extra inches at the waist, avoid all carbonated and high-calorie coffee drinks, – experts say.
Eat more fiber
Increasing your fiber intake to 30 grams per day can be as effective for weight loss as counting calories.How so? Well, according to Tanya Zuckerbrot, M.D., eating a diet rich in high-fiber foods boosts your metabolism. The thing is that fiber takes a long time to digest.
There are two types of fiber: soluble fiber, which absorbs water during digestion and helps us stay full longer, and insoluble fiber, which simply passes through the digestive tract to help us digest food.
The body actually expends more calories when trying to digest fiber than when digesting other foods.Consequently, you spend more calories on digesting high-fiber foods than refined carbs, – explains the expert.
Foods high in insoluble fiber are wheat bran, beans, cauliflower and apples. Soluble fiber is found in brown rice, oat bran, and artichokes, among other foods. You can find a table of all soluble and insoluble dietary fiber on the internet.
Indigestible dietary fiber (inulin, guar, alginates) creates the illusion of satiety.At the same time, they protect from toxins, restore microflora, slow down the absorption of fats and carbohydrates, – nutritionists say.
As we mentioned earlier, strength training is the key to burning more fat at rest. Strong muscles are your ally in boosting your metabolism. HIIT workouts burn fat for about eight hours after activity ends. Strength training is all about building muscle.
Muscle is a more costly tissue to maintain in comparison with subcutaneous fat. The more muscle mass, the more energy you expend even at rest, – experts say.
In general, men are believed to have a faster metabolism because they have more muscle mass – and less fat than women. Therefore, their daily calorie intake is higher.
Drink less alcohol
The fact that alcohol is harmful to the body is not news.But do you know how negatively it affects metabolism? Failure to resist the temptation to drink alcohol at dinner can affect your metabolism. Most of these drinks contain too much sugar and prevent the body from burning calories quickly.
Nutritionists say that drinking water is of paramount importance for increasing metabolic rate. Experts believe that drinking 500 milliliters of water increases your metabolic rate by 30%. The fact is that water helps the body absorb food, and also prevents overeating (since thirst is often mistaken for hunger).
Sleep controls the level of hormones that affect metabolism. A study titled “The Role of Sleep Time in Regulating Glucose Metabolism and Appetite” showed that sleep deprivation can affect glucose and hormones involved in metabolic regulation, that is, lower levels of leptin (a hormone that reduce appetite) or higher levels of ghrelin (a hormone that increases appetite). The solution is simple: get the recommended eight hours a night.
Don’t be nervous
While it is difficult for all of us to remain calm and positive during these stressful times, it is worth remembering that stress interferes with normal metabolism. A study called Daily Stress Factors, Depression, and Metabolic Responses to High-Fat Foods: A New Pathway to Obesity found that women who were very nervous the day before a high-fat meal burned fewer calories after eating.And chronic stress is directly linked to long-term fat storage and weight gain.
Gettyimages.ru, Delphotostock, harbucks, 5ph, st_fox, baranq, Pormezz, Di Studio / stock.adobe.com
Named 10 ways to speed up metabolism
Moscow, September 3. Scientists have named 10 ways to boost your metabolism, which turns food into fuel so you don’t put on extra pounds.
Metabolism is the metabolism in the human body. Most often, its speed depends on genetics, however, as experts have found out, there are a number of ways to artificially “disperse” it.
Researchers have warned that reducing the daily calorie intake to a minimum, as is most often done by those who want to lose weight, in no case – this leads to a slowdown in metabolism. Also, to speed up metabolism, one of the following methods is not suitable – they must be used in a complex manner.
The first thing to do is to exercise. Experts advise that you devote at least one hour to them every two to three weeks. In addition, strength training is required. Scientists advise setting aside two hours a week for them. They note that this will allow the person to build muscle. It is also worth making time for cardio workouts. Jogging and brisk walking are ideal here.
Federal News Agency & nbsp / & nbspEvgeniya Avramenko
Attention should be paid, of course, to nutrition.Those who want to stay in great shape should not skip breakfast – after a long night without food, the body needs “fuel”. The first meal should take place within an hour after waking up.
Also, do not skip meals. It is worth eating often, but fractionally. Scientists advise eating small meals five to six times a day to keep you from feeling hungry.
When choosing food, consider whole grains such as oats, brown rice, barley or millet.Also, foods high in fiber will make the body work longer and harder, which will lead to burning up to 10% more calories.
Unexpectedly, nutritionists also advise to have a snack before bedtime. However, foods should be “light” – about 100 to 200 calories.
Also, scientists advise using spices. Cayenne pepper works first. It raises a person’s temperature, which stimulates the metabolism. However, in everything, a measure is good – you should not bring the dishes to a fiery state.
And good news for chocolate lovers. Dark chocolate contains caffeine and the antioxidant catechin, which help kickstart your metabolism. In addition, dark chocolate contains little sugar, which means it is healthier than other types of this delicacy.
pixabay.com/PD & nbsp / & nbsp
As it turned out, the state of mind of people also affects metabolism. So, stress can slow down the metabolism. In anxious moments, scientists advise doing breathing exercises, listening to soothing music, as well as meditating and doing yoga, writes Infox.ru.
ASICS Frontrunner – How to speed up your metabolism
Metabolism (metabolism) are chemical reactions of the body that are aimed at converting food intake into energy and calories. Slow metabolism in humans does not contribute to the appearance of excess weight and fatty deposits in tissues. First of all, the reason for excess weight is low physical activity and high consumption of unhealthy high-calorie foods, as well as drinks in the form of soda or alcohol.
Here are the main factors that will help you speed up your metabolism.
1. Regular power supply
Eating food has been proven to speed up your metabolism much better than anything else.
Well … seems to be true, but not quite. Food triggers the metabolism, if you eat too much, this effect will be in vain. But more importantly, if you eat at the wrong time, you are also making a mistake.
The best thing to do is to eat several times during the day.But there should be only three main (main and nutritious) meals and two or three additional small meals, which can be called a “healthy snack.” This way you speed up your metabolism constantly throughout the day.
Another very important thing is to eat right after you wake up, in other words, a full breakfast. Why?
During sleep, the body’s metabolism slows down by up to 30%. Therefore, when you wake up, the body is still in a safe mode, and thus it prepares for another possible wave of fasting, similar to the one it had overnight.In short, it begins to store nutrients in fat storage.
By eating in the morning, as soon as you wake up, you stop this process, and instead of slowing down, you actually speed up your metabolism. Fasting, on the other hand, will only slow down your metabolism, and you will begin to waste your body’s potential for burning calories.
I have already written about this many times. You must understand the simple mechanism behind this word.
We know that water is used by the body to process calories and is also used by any other mechanism that works inside our body (not directly here, but mild dehydration can slow down the processes that occur daily in our body). Because of this, the lack of water is known to slow down the metabolism, as well as many other unpleasant things. Drink pure natural water and eat fruits and vegetables for a snack.
Just as a warning, if you thought that the water intake could be increased and think that you can speed up the process by drinking five times the recommended amount, this is a misconception.The body is not adapted to work with this amount of water, so be careful.
3. Spicy food
Chili peppers, when added to food, are known to boost your metabolism. But there are also many other spices that can add to this effect. Almost all of them have chemical compounds that make your metabolism go wild.
It is a well-known fact that many spices have hundreds of other benefits. For example, curry. It can prevent serious diseases and it can also burn fat cells.So don’t be afraid to add spice to your food if you love it. I really love spicy food and this item is definitely for me.
Speaking of nutrition, I’ve already told you why protein is so good, but now let’s focus on its power to speed up your metabolism. The fact is that the digestive system of our body needs more energy to process protein.
Protein is necessary for the body, like air, do not forget about its regular consumption.However, by including protein in the diet, a person stays full longer, and thanks to protein food, metabolism speeds up its work processes.
I myself love coffee.
It has long been no secret that coffee and green tea are the most effective metabolism boosters. They are also high in antioxidants, help lower blood sugar and burn more fat.
The main thing is to understand that coffee, like green tea, must be of high quality and consumed in moderation.
Although caffeine may increase metabolism in the short term, this effect decreases in the long term due to addiction. If you are interested in coffee for the sake of burning fat, then it is better to drink it in cycles to prevent the accumulation of tolerance. For example, cycles of two weeks of drinking coffee, two weeks of rest.
6. Morning workout
Did you feel like you don’t want to get out of bed in the morning? If so, try this: Start with a simple exercise that flows into more time-consuming exercise.And over time, day after day, you will be able to overpower yourself and go to the first morning run.
Not only will it give you a huge amount of energy for the short as well as the long term, but it will also increase your metabolism. Morning workouts improve my concentration and help me stay alert throughout the day.
7. Divide Workout
It’s interesting to know that splitting your workout in two can have a huge impact on getting rid of a lot of calories.
This is not always practical for many, but for those whose schedule allows it, it can be quite a tricky trick. And if you’re asking how, keep in mind that it’s best to focus on the harder part first and then move on to the easier part in the afternoon.
However, never do any heavy exercises in the first workout, otherwise the energy for the second will not definitely remain. Many people say that it is not advisable to exercise before bedtime, since preparing the body for sleep is one of the principles of a healthy lifestyle.But I often deviate from this rule. But that’s another topic for conversation.
When people are in their twenties or thirties, the metabolism is faster. So during the day, their bodies burn a lot more calories simply by sitting, lying down and in their usual calm position. It slows down with time and age.
But here’s what’s interesting:
Just by adding a little muscle, you will double and even triple this process. Imagine burning calories while watching TV, or even now as you read this.Pretty cool, huh?
The answer behind this is that the muscles require more maintenance, so more calories are wasted. So adding some muscle will do wonders for your metabolism in the long run.
What the body needs in order to work and keep all systems in working order is oxygen.
The trick here is to be where the air quality is best. Less polluted places, nature, etc.So take a walk in a nearby park or forest, or spend a long weekend out in nature. Camping, hiking, running in the mountains …
I myself adore suburban life. I am very tired of the metropolis in which I was born and raised. From time to time I go out of town, into nature and fresh air. It’s no surprise that people living in rural areas have faster metabolic rates. At the moment, I have been living in nature for the second month already, without feeling exhaust gases, extraneous noise, etc., and believe me, I tested the effect of increased metabolism on myself.
There are also now a myriad of different breathing techniques that can be learned. They will teach you how to breathe in and out better to get more oxygen.
During sleep, we go through several 90-minute cycles of deep and light sleep. Chronic sleep deprivation (less than seven hours a day) also slows down metabolism. Sleep should be natural and healthy.
The delayed fat burning effect after intense exercise may not be realized if adequate sleep is not ensured, sugar is taken during or after exercise.
A high level of the hormone cortisol not only disrupts the deep sleep phase, but also neutralizes the work of growth hormones. This leads to the accumulation of fat.
Due to lack of sleep, not only the body’s ability to get rid of excess fat is blocked, it also causes the hormonal system to go astray, the feeling of hunger intensifies, the aging process accelerates, we lose more energy and lose clarity of thought.
When we sleep, we have fat burning hormones at work. Their level begins to rise within the first two hours after falling asleep.Growth hormone levels rise especially intensely from midnight to four in the morning. By skipping sleep during this period, we slow down the metabolic process.
In other words, WHILE WE’RE SLEEPING, WE LET WEIGHT, thanks to the bursts of growth hormones during the deep phase of sleep. It will be difficult to catch up in the event of a lack of sleep.
That’s all I wanted to tell you about today. Try to implement as many points from my article as possible and your metabolism will fly. It is very difficult to focus on everyone, but now, during the period of self-isolation, you can try many of them.
All of these points will also take you one step closer to leading a healthy lifestyle. Have fun implementing these recommendations and be healthy!