Rev it Up!
Being the key to weight loss, your metabolism is incredibly simple. It's all of the chemical processes in your body added together. So the higher your metabolism, the more calories you burn. And while your metabolic rate is influenced by genetics, your workout can really help to rev it up a gear! Exercise increases metabolism in three ways:
1. Burns calories during the workout session.
2. Burns additional calories directly following the workout session, which is known as the after-burn affect. This post-exercise metabolic boost can last 24-48 hours.
3. Increases calorie-burning lean muscle mass. One pound of muscle burns an extra 6-50 calories a day.
Please Note!!!! When it comes to boosting your metabolism, not all exercise is created equal. Here is how you should prioritise your workouts to get your metabolism humming:
#1: Strength Training. Lifting weights will boost your metabolism in all three ways and should be your first priority if you really want to burn fat. Have you ever noticed that men can lose weight by cutting out their nightly ice cream while women have to count calories like crazy before the scale will even budge? That's because men tend to have more metabolically active muscle than women. Complete a total-body strength-training program two to three days a week to build significant lean muscle mass and boost your metabolism, even if you're cutting calories.
#2: Interval Training. This type of cardio workout, in which you push your exercise intensity for a short period of time and then recover, will burn calories during exercise as well as give you an after-burn effect. In one study comparing the effects of 15 weeks of interval training with 20 weeks of steady-state endurance training, researchers found that the participants who completed interval workouts lost nine times (yes you heard me correctly….nine times) more fat than those who completed endurance workouts.
#3: Steady State Endurance. Cardio when you hit the pavement, you burn calories during the run, but you don't get the benefit of an after-burn effect or of building muscle. And BE CAREFUL: if you overdo it, you could actually end up losing muscle, which can slow your metabolism right down. In one study published in the International Journal of Sports Medicine, participants completed six long runs in seven days, after which the average weight loss was 6.1%. However, 5% of their weight loss came from lean mass and only 1.1% came from body fat. Stick to a little running—about 30 minutes on the days following your strength-training sessions—this will you help recover from your workouts without burning muscle.
I am very passionate about helping clients see results and if you apply these tips you see REAL change! For further information or if you would like to arrange a consultation. You can contact me on firstname.lastname@example.org or check out our website on www.skyefitness.co.uk