Boosting Your Metabolism the Natural Way
Metabolism is a word that we all keep reading about and hearing often in today’s fitness circles. But have you ever pondered about what this metabolism is? How it affects you and your fitness goals?
Scientifically speaking metabolism can be defined as a set of chemical reactions that occur in living organisms to maintain life. These processes allow organisms to grow and reproduce, maintain their structures, and respond to their environments. Metabolism is usually divided into two categories – catabolism and anabolism.
Catabolism breaks down organic matter; for example, breaking of muscle tissue to produce energy. Anabolism uses energy to construct components of cells such as proteins and nucleic acids, for example building muscles from nutritional energy.
As from a fitness point of view we need to control catabolism and support anabolism to stay healthy and strong. The first thing that comes to mind when we speak about metabolism in fitness terms is BMR or Basal Metabolic Rate. BMR can be defined as the number of calories that the human body uses in a day when it is at complete rest and doing nothing.
When we rest, the body uses calories to sustain life processes like heart beating, respiration and temperature control along with numerous other activities. This BMR differs from person to person depending on the activity level and fitness levels. People with more muscle mass tend to have faster metabolism than people with more fat tissues. This is due to the reason that muscle is a much more metabolically active tissue.
Now let’s try to find some ways to rev up our metabolic rates because higher our metabolic rates, higher will be the amount of calories burnt. Consequently, we will be able to burn more fat and keep it off too.
Weight Training
Weight training has been proven over and over again to be the number one choice for improving your metabolic rate due to numerous changes it brings about in your physique. Unlike other physical exercises, weight training not only increases your metabolic rate while you are actually performing it but it also keeps it elevated for hours later. A study actually demonstrated that metabolic rate was elevated up to 39 hours following a weight training session to failure.
High Intensity Interval Cardio
HIIT or high intensity interval cardio is performed by working up to 80-85% of your maximum heart rate for 30 seconds to 1 minute and then recovering by working around 45-50% of MHR. An example of incorporating this would sprinting for around 30 seconds as fast as you can and then walking or light jogging for 2 minutes to recover. Try to repeat this for 6-7 times, that means around 20-22 minutes. Believe me, this is not going to be a piece of cake by any sort of imagination.
Gain Muscles
Muscles are much more active than fat tissues so it makes sense to try and build muscles in order to rev up the metabolic rate.
Stay Hydrated
Water is one of the paramount requirements for sustaining life and it is also your best friend if you want to increase your metabolism. Drinking adequate amount of water will help in carrying out the metabolic processes efficiently and properly. Water is essential for numerous metabolic activities including building muscles. So, drink water frequently and during your training too.
Eat Frequent Smaller Meals
Eating small frequent meals helps in increasing metabolism as they are easier to digest. Absorption of nutrients is also much easier and efficient when smaller meals are taken at regular intervals.
These are some of the natural ways to boost up your metabolic rate. Ergogenic aids also help increase metabolic rates.
Till the next tips and tricks on fitness, keep working out and stay fit. Readers can send in their queries or feedback at teamyogi@yahoo.co.in. Visit Total Training Terminal page on Facebook for updates on fitness and bodybuilding.
Models in Featured Image: Ishan Arora, Vimal Diwan
Yogaditya Singh Rawal
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