The human body is funny…one minute, you’re eating cookies all the time and thinking it’s great if you actually managed to get in four hours of sleep – and still can fit all your clothes. The next minute, umm…not so much. So, it probably makes you wonder how to increase your metabolism, right?
What Does My Metabolism Have To Do With It?
The metabolism sounds like a mysterious and complicated thing, but it’s actually just the amount of energy (translation: calories) that your body need on a daily basis.
“About 70 percent of those calories are used for basic functions, such as breathing and blood circulation,” says Rochelle Goldsmith, PhD, director of the Exercise Physiology Lab at Columbia University Medical Center. “Another 20 percent is fuel for physical activity, including working out, fidgeting, walking, and even holding our bodies upright while standing. The remaining 10 percent helps us digest what we eat.”
The trouble begins when you consume more calories than your body needs to do these things: this is when those extra pounds start showing up.
Why Does My Metabolism Slow Down?
• Genetics. You can partly thank your parents for the speed of your metabolism. Genes contribute to the levels of appetite-control hormones we have floating around in our bodies, Goldsmith explains.
“Some people are genetically programmed to be active; they’re naturally restless and use more energy,” she says. Those are the lucky high-metabolism types.
• Gender. We know, we know, it’s not fair, but women and men do tend to have different metabolism speeds.
“The average man’s metabolism is about 10 to 15 percent higher than a woman’s,” Goldsmith notes. That’s mainly because men have more muscle mass than women do, which means they burn more calories, since muscle does the work to help you move, while fat just sits there.
Not only that, but women’s bodies are designed to hold on to body fat in case of pregnancy.
Experts say that, yes, despite genetics and gender, there are a few things you need to do more in order to boost your metabolism
1. Do More Cardio. Aerobic intervals will help you maximize your burn and double the calories you burn. Intervals also keep your metabolic rate higher than a steady-pace routine does for as long as an hour after you stop exercising, according to Michele Olson, PhD, a FITNESS advisory board member and professor of exercise science at Auburn University at Montgomery in Alabama. So start easy, go hard for a few minutes, then alternate between the two for your entire workout.
2. Build More Muscle. A head-to-toe strength routine will turbocharge your calorie-blasting quotient. Add five pounds of muscle to your body and you can zap as many as 600 calories an hour during your workout, Olson says. Be sure to choose a weight-lifting routine that targets your core, legs, arms, chest, and shoulders; challenging numerous muscles will help your body function like a calorie-burning machine, according to Goldsmith.
3. Stop Dieting! Eat More Often. Yes, we said to stop dieting! We know you’re superbusy, but make sure you