Why do we keep hearing people talk about metabolism in association with weight loss? The definition goes as such: The energy obtained from the total of all the catabolic (breaking down) and anabolic (building) reactions that happen in the body. Basically our body is always in a constant state of building and repairing as we go about our day. This process can use different sources of energy depending on what type of activity is going on. The main concern is how do we speed it up to lose weight?
Eat 5-6 small meals a day. We need to space out our meals, not only to space out the calories throughout the day, but also to keep our body’s engine in a constant state of work. The process of breaking down foods into usable nutrients takes energy to facilitate this process, so why not take advantage of it.
Exercise! Whether it be cardiovascular or weight training, the simple act of saving 30 min a day of some type of strenuous activity leaves the body in a catabolic state and a caloric deficit. The body then reacts to this stress by repairing the damage you have done to the muscles and the energy expelled because of this. The body’s metabolic rate is thus sped up for the next couple of hours until everything has settled.
BMR!! This is very important to note and many people don’t know much about it. Your BMR (basal metabolic rate) is the rate at which your body burns calories while wide awake, but at complete rest (laying down). The main way to raise this rate is to increase lean muscle mass. For example if someone has a BMR of 2000 calories is able to increase the lean muscle to reach a BMR of 2500, without changing the diet at all, an excess of 500 calories a day is being burned off more than before. It takes a deficit of 3500 calories to burn off a pound of fat, so after 7 days that is exactly what the person in this example will be doing. Add this to a balanced diet and an exercise program and fat has no chance!
*Evolve Gym is a private personal training gym located in Huntington Beach servicing the Orange and Los Angeles county areas. We focus in innovative training techniques to achieve weight loss and lean muscle gain.