The Way to a Fast Metabolism

metabolism

When it comes to burning fat and having that lean muscular look that we strive for, it’s important to have a speedy metabolism, especially as we age.

So you may ask, what does metabolism mean? Metabolism (metabolic change) is the set of life-sustaining chemical transformations within the cells of living organisms. The three main purposes of metabolism are:

1) the conversion of food/fuel to energy to run cellular processes
2) the conversion of food/fuel to building blocks for protein, lipids, nucleic acids, and some carbohydrates
3) the elimination of nitrogenous wastes

The higher your metabolism the more energy your body burns, this includes your time while working out and while resting/sleeping. There are no real advantages of a faster metabolism apart from the ability to lose weight and requiring more food to maintain your current weight. In short, the higher your metabolism, the faster you will burn fat and the more you will stay lean.

Here are some good ways to speed up and maintain a faster metabolism:

Strength Training
The key is to train the larger muscle groups. The more lean muscle tissue you have (men and women), the more your body will always burn! Your body burns about six calories per day to maintain a pound of muscle, but expends only two calories per pound of fat. Increasing your muscle-to-fat ratio can directly increase your metabolism, even when you’re not in the gym. This is why adding lean muscle tissue through strength training is so important.

Hydration is Key
75% of adults suffer from dehydration. This can slow your metabolism. Adequate daily water intake should be between half an ounce to one ounce per pound of body weight, but can vary based upon your environment and activity level. The more active or warmer climate equals more water consumption. Drinking enough water can also fight the fatigue and joint pain. Adding lemon keeps the flavor of water interesting and helps your liver function as the body’s built-in detoxification system by promoting more efficient stomach digestion.

Eat More Protein
Protein takes longer to digest, and the body burns more calories digesting protein than carbohydrates and fats. Lean meats, such as a turkey burger, chicken breast, and fish are great sources of lean proteins. For non-meat eaters, black bean salads are an excellent source of protein.

HIIT
High Intensity Interval Training workouts consist of short bursts of intense activity followed by rest periods. HIIT has been shown to burn fat more effectively than steady-state cardio and promote muscle building. If you’re new to HIIT, try sprinting for 30 seconds (you can add an incline on a treadmill to increase the intensity), then walk or jog for one minute. You can do the same on an elliptical, row machine, or stair climbers.  Repeat this 10 times and your metabolism will be on a constant high all day long!

Core and Balance
Training on unstable surfaces such as a bosu or stability ball recruit more muscle fibers as well as work more muscle groups at one time. This is a sure fire way to rev up your metabolism. Try to do a dumbbell chest press or a plank on a stability ball or try squatting or doing a set of push ups on a bosu ball.

For more tips on speeding up your metabolism, please don’t hesitate to reach out and ask!

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Bill Witte is a Chicago personal trainer offering a variety of services including personal training, youth training, corrective/post rehabilitation, and bootcamp classes.

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Get Fit with Bill Witte:
820 N. Orleans Street #100, Chicago, IL. 60610 getfit.bwitte@gmail.com