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Metabolism……what’s it all
about?
What exactly is metabolism and metabolic rate and how can raising mine
help me?
The word metabolism actually describes the total energy required for the
chemical process of living. Your metabolic rate, i.e. how fast your
metabolism is working, increases any time you do anything more than just
rest. So, if you’re out running, or taking a walk, your metabolic rate
is higher that if you are sitting down watching TV, simply because your
body is having to do things more quickly, like pumping your heart,
breathing, etc. When you elevate your metabolic rate, your body burns
more energy (calories), which is handy if you are trying to stay in
shape.
Generally your resting metabolic rate is proportional to your lean body
mass, i.e. the mass of your body minus the fat mass. As muscle is an
active tissue, if you put more muscle on, you increase your resting
metabolic rate.
So does that means you should incorporate weight training into your
exercise regime?
Yes, weight training certainly helps to elevate your metabolic rate.
Muscle mass raises it and because weight training is classified as a
high intensity exercise, it then stays elevated for a good time after
you have finished working out. Why? because your body is in recuperation
mode, and is still working harder even if you are at rest. This is true
for all exercise – however, it will stay elevated for longer if you’re
working at a higher intensity.
So how can I raise my metabolic rate?
Buffy’s top tips:
1. Try to take into 2-3 weight training sessions per week. Lifting
weights elevates the metabolic rate for longer than anything else. Extra
muscle on your frame lifts the metabolic rate.
2. Take small, regular meals. Every time you eat, you elevate your
metabolic rate. This does not mean toast saturated in butter Richie.
3. Eat small amounts of protein with every meal. High protein foods,
like meat and fish, take longer to digest, and so elevate your metabolic
rate more than other foods.
4. Lift the intensity of normal activities. Try running up the stairs,
or walking a little quicker.
5. Exercise first thing in the morning – it’ll kick start your
metabolism.
6. Eat a good breakfast, (this does not mean a huge fry up…..toast or
cereal is the way forward) again it’ll kick start your metabolism.
7. Add chili to your food. Strangely enough, chili helps to boost the
metabolic rate. It might also have the side effect of making you shit
more….another handy way to loose weight.
8. Drink green tea. Research suggests that it boosts metabolism too.
9. Keep busy, all activity helps. Those of you with partners may wish to
use this as a valid reason next time your girlfriend says she has a
headache.
10. Analyse your daily movement patterns. Is there any opportunity to
build in more activity? For example, walk to the supermarket instead of
driving.
Okay so here are just a few little facts on metabolism. If you’d like
specific information on certain subject areas please email in and I will
do my best to give you the right advice.
Buffy (Alice@abingdoncomms.com)
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