Fat Burning Weight Training

Why Boost Metabolism?

You may want to boost your metabolism for any reasons. Often people want to lose a puny extra weight as efficiently as possible. This decision can come about at any time, but people often make New Year's resolutions to lose weight or they might hit a milestone in their lives and want to make a change. Boosting metabolism is also of special interest to those who are already in good shape, but want to lose those last few pounds or that nagging ration of body fat.

Benefits of a High Metabolism

There are many benefits to a high metabolism. For example, boosting metabolism burns fat. Boosting metabolism burns calories. But most importantly, an increased metabolism does all of this even when you're not exercising. Everybody burns calories while exercising, but people with higher metabolisms burn calories at all other times, too. A pound of muscle burns 35 calories every day, whereas a pound of fat burns only 2 calories. This lets you eat more and apply all the calories you ingest, prominent to the general loss of excess body fat without starving yourself.

Maximize Your Metabolism with Muscle

The most necessary way to boost your metabolism plainly is to increase your muscle mass. As noted above, muscle burns more calories than fat, even after you're done exercising. As people age, they start to lose that muscle, so it's unsurprising that the elderly have lower metabolic rates. But to show what an impact increased muscle has, studies have found that "a heavy-resistance strength-training program increases Rmr in wholesome older men" (1). In that study, it increased metabolic rate by 7.7% after just 16 weeks of strength-training.

Metabolism Boost Tips: What to Eat/Take

Knowing what and when to eat, as well as what supplements to take, can furnish a metabolic boost. While there is no necessary unlikeness in resting metabolic rate between morning and afternoon, the body does have increased glucose oxidation in the morning, due to its fasted state. Thus, it's prominent to eat breakfast. In general, if you want to build muscle, your body needs more protein. Fortuitously, many studies have found that protein plays an prominent role in development you feel full after eating. "Protein plays a key role in body weight regulation through satiety related to diet-induced thermogenesis" (2). Protein also takes more energy to digest, about 25% more.

You might try spicing food with red pepper (capsaicin). One study found that "red pepper increases diet-induced thermogenesis and lipid oxidation," though primarily when combined with high-fat foods (3). an additional one study found that "capsaicin treatment caused sustained fat oxidation during weight maintenance compared with placebo" (3). You should also take fish oil supplements. Fish oil reduces body fat and improves total metabolic health.

Eat More Often

A study on snacking between meals showed that collegiate athletes who ate 3 snacks of 250 calories each in between quarterly meals showed good results than those who did not. The athletes who snacked had a significantly decreased body fat percentage, a necessary increase in anaerobic power, and a necessary increase in energy output. The study also showed they didn't even consume more calories per day than the operate group. Instead, they ate less at their three quarterly meals. This study, and others like it, shows that snacking between meals is good, in case,granted it's a healthful, nutritious snack.

Metabolism Boost Tips: What to Drink

There are any smaller tips that can help you boost your metabolism plainly like drinking green tea, coffee, and milk. Studies of green tea have found, "Average fat oxidation rates were 17% higher after ingestion of Gte than after ingestion of placebo...the gift of fat oxidation to total energy expenditure was also significantly higher, by a similar percentage" (3). You should also drink coffee. The caffeine in coffee significantly increases metabolic rate for three hours after ingestion; "this is accompanied by greater oxidation of fat in general weight subjects" (2). After exercising, drink skim milk rather than soy milk. Milk-based proteins promote muscle protein accretion to a greater extent than do soy-based proteins when consumed after resistance exercise, which promotes the more rapid building of lean muscle mass. More muscle means a higher metabolism.

These tips may help you boost your metabolism plainly in the short-term. That said, the most important, long-term way to maximize your metabolism is to increase your total muscle mass. That way your body will burn fat even while you're at rest.

Referances:

1. Pratley R, Nicklas B, Rubin M, Miller J, Smith A, Smith M, Hurley B, Goldberg A. "Strength training increases resting metabolic rate and norepinephrine levels in wholesome 50- to 65-yr-old men." Journal of Applied Physiology. (1994) 76: 133-7.

2. Westerterp Kr. "Diet induced thermogenesis." nourishment & Metabolism. (2004) 1: 1-5.

3. Yoshioka M, St-Pierre S, Suzuki M, Tremblay A. "Effects of red pepper added to high-fat and high-carbohydrate meals on energy metabolism and substrate utilization in Japanese women." British Journal of Nutrition. (1998) 80: 503-510.