Do you think it is possible to speed up metabolism? Let’s take a look at what your metabolism is all about. The metabolism has three parts that include the Resting Metabolic Rate, the Thermal Effect of Food and the Physical Activity Energy Expenditure. The resting metabolic rate is about how many calories your body burns when you are at rest.
When it comes to the Resting Metabolic Rate (RMR), your age, gender, and genetics must be taken into consideration. Unfortunately, there isn’t much you can do that would change those.
However, when it comes to the Thermal Effect of Food (TEF) and the Physical Activity Energy Expenditure (PAEE) you can make some adjustments.
When it comes to the Thermal Effect of Food, this is the rate the metabolism will burn calories once you have eaten some food.
After being processed by the metabolism, it will revert back to the Resting Metabolic Rate levels. It is believed that the TEF can be increased by eating more regularly so there is food in your stomach.
It is suggested that you eat six small meals a day. This would include breakfast, lunch, and dinner along with three snacks spread out through the day.
However, it is important to note that one should keep the calories for each meal or snack at a level that will maintain weight or even lose weight.
The good news is that in the last part of the metabolism equation, the Physical Activity Energy Expenditure can be managed. This part of the metabolism process relies on exercise for it to operate.
Types of Exercise:
Cardio and strength training are the two types of exercise. For instance, cardio includes walking, running, riding a bike or tennis.
This also includes anything you can do at a moderate level over a period of time.
However, strength training is often a more intense level of exercise and generally over a shorter period of time.
The difference between these two types of exercise is the kind of calories they will burn.
When it comes to cardio, the calories burned come from stored fat. This is the type of fat that does not need to be replaced.
On the other hand, strength training has the metabolism burn glucose which is stored in the muscles and it does need to be replaced when it gets depleted.
Another good thing about strength training is the metabolism will stay up for longer periods of time even after you have stopped exercise. It does this until the glucose levels have returned to their proper levels.
The longer your metabolism stays at a higher functioning level, the more calories are burned.
Frequency of Exercise:
Frequency is the number of times during the week you exercise. With each time you exercise, the metabolism boots up to a higher Physical Activity Energy Expenditure rate of burn.
Therefore, it makes sense that the more times you boot it into a higher gear each week, the more calories you will burn.
Experts generally agree that six days a week is the most anyone should exercise. The belief is that the body needs the seventh day off to rest and repair itself.
The intensity of Exercise:
It is important to note that the number of calories burned is affected by how hard you work out.
So if you want to speed up metabolism you will need to exercise a little harder.
Whether you work with kettlebells or toss a medicine ball or even do weight lifting these are all considered higher intensity-type exercises.
Because you cannot do high-intensity exercises for a long period of time, many fitness professionals recommend interval training.
When it comes to high-intensity exercises, you will only be performing them for a small period of time.
After that, you can drop back to a lower intensity cardio exercise before you repeat the high-intensity exercise.
This up and down intensity gives you the highest calorie burn over a given time.
The Duration of Exercise:
The amount of time you exercise at any one given time is called the duration. Many people end up not exercising because they think they have to do it in one chunk of time.
Actually, the opposite is true. Doing three 10-minute workouts per day, actually, burns more calories than one 30-minute workout and will speed up metabolism.
Why? Because you are getting up into the Physical Activity Energy Expenditure rate more times per day and getting three post-exercise burns instead of one.