Burn More

Fat

Boost Your Metabolism

So you want to lose weight, but, you're aren't seeing changes as fast as you'd like. First of all, you have to stay patient. You didn't put on all that weight overnight, so it's not all going to come off overnight. Stay the course and make sure you're doing all the things necessary to lose weight safely and effectively. Second, check out the video below. We'll give you great tips on how to increase your metabolism. Or, keep reading to learn more!

boost your metabolism at pfta schools

Definitions

Metabolism is a combination of 3 variables: resting metabolic rate + activity + exercise. I'll help you boost each of those three variables starting with RMR.

Resting Metabolic Rate

Resting metabolic rate is the amount of energy you burn up by just staying alive. Think about it as the amount of energy you expend if you stayed in bed for 24 hours. You'll still burn a lot of calories because your heart beats, your lungs breathe, your muscles rebuild, your body stays warm, etc. Everyone is different but you can usually burn 1000-2000 calories by merely doing nothing.

So how can you increase RMR? The best way to increase your RMR is by adding muscles. You can easily add muscle with resistance training. Big movements like hip extension burns lots of calories and build lots of muscle. Click the image below to watch exercise demonstrations for hip extension.

hip extension exercises at pfta schools

Resistance Training

Lifting weights isn’t just for bodybuilders; lifting weights is for anyone who wants to obtain a healthier, stronger, body. Adding resistance training to your weekly routine will boost your metabolism, increase bone density, improve your posture, and much, much more. Pick exercises for all your major muscles including legs, chest, back, shoulders, arms, and core. Would you like to learn more about exercise science and sports nutrition? Click the image below to get more info on all of our classes.

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Women and Weights

Women lifting weights has been a controversial subject since the beginning of time, or at least, since the beginning of stone weights. But, lifting weight isn't just for men. Women can create leaner, stronger, bodies without getting "bulky". In fact, it's very unlikely a female can get "bulky" without the help of some added testosterone. With all the added benefits, there’s really no reason you shouldn’t lift weights. Click the image below to read more Resistance Training Benefits for Women.

women lifting weights at pfta schools

Activity

The next variable for metabolism is your daily activity. This does NOT include structured exercise, but includes getting out of bed, going to work/school, cooking, cleaning, etc. There are a ton of things you can do to boost your metabolism by increasing activity.

Two easy changes you can make to increase activity are parking far away from entrances, and taking more stairs, instead of elevators. You can also increase your metabolism by doing things you enjoy, like walking your dog or going for a hike! There are a lot of fun things you can do that will allow you to boost your metabolism.

Increasing your activity will also bolster your immune system. Click the image below for more tips on making your immune system stronger!

stress relief at pfta schools

Cardiovascular Exercise

We've already touched on resistance training, but cardiovascular exercise will also help boosting your metabolism. This one is just simple math. The more exercise you perform, the more calories you burn, the higher your total metabolism. And honestly, the exercise doesn’t have to be that hard to be effective. For example, one of the easiest things you can do is add walking to your daily routine. Walking 1 mile adds an extra 100 calories to your metabolism. Therefore, walking 5 miles per week would add approximately 500 more calories to your metabolism and will assist with your weight loss goals.

One of the newest fads is exercising on an empty stomach. Is fasted cardio right for you? Click on the image below to read the pros and cons of fasted cardio.

boosting metabolism at pfta schools

HIIT

Another cardio fad right now is high intensity interval training (HIIT). If you want to really boost your metabolism and burn more fat per exercise session, give HIIT a try. HIIT has been scientifically proven to burn more fat, and burn more calories, than other types of cardiovascular exercise. And of course, you will also obtain higher cardiovascular gains if you add HIIT to your weekly workout routine. Click the image below to read more about the benefits of High Intensity Interval Training.

hiit sprints at pfta schools

Eat More Protein

This one sounds counterintuitive since I am about to say you should eat more protein but, in this instance, it will work. Eating more protein will help your metabolism in two ways. First of all, it will build muscle, which will burn more calories as previously mentioned. Second, protein has a higher thermic effect than fats and carbs. This mean that eating protein requires more energy to break down and absorb, than eating carbs and fat. Not sure how much protein you should be eating? Click the image below to learn how much protein you need. It turns out, everyone requires a different amount.

proteins requirements at pfta schools

Eat More Fiber

Just like protein, fiber requires extra calories to break down in your digestive system. Also, fiber has little to no calories so many fibrous foods require almost as many calories to process as they contain. These type of foods are often referred to as negative caloric foods. Although they may not all be "negative", will boost your metabolism. Therefore, your goal should be to consume at least 20 grams of fiber per day with a goal of 35 to 40 grams per day. This amount of fiber may take a while to get used to, but once your body becomes acclimated to this amount, your body will be grateful. Fiber not only increases metabolism, but it will also lower your cholesterol and provide you with many other health benefits.

Furthermore, if you need help with an exercise plan or a nutrition plan, contact a PFTA certified personal trainer like the one below. Click the image below for more info on personal training.

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Stop Stressing

This is easier said than done but, you need to stop stressing out. Stressing out requires your body to release stress hormones like cortisol, which breaks down protein. This means that when you are stressed out, your body starts using protein as fuel, instead of using fat as fuel.

We’ve already discussed the importance of muscle and metabolism, so you definitely don’t want to waste protein on stress. Since your muscle drives your metabolism, breaking down too much protein/muscle will result in a lowered metabolism. Instead of stressing out, try going for a walk. We already know walking burns calories, but walking also relieves stress and reduces anxiety. In fact, exercise does wonders for stress relief. Click the image below for more tips on reducing stress with exercise.

stress relief with exercise at pfta schools

Caffeine

By now, it’s no secret that caffeine gets you up and moving. A lot of people start their day with coffee. It’s not an accident that these people feel much better after a cup or two. But besides putting you in a good mood, caffeine also helps with weight loss by two methods. First of all, caffeine gives you the energy to get your butt out of bed. Once you’re up, it’s time to get moving. Whether it’s something as simple as walking your dog, or something more strenuous like lifting weights, caffeine is there to help. In fact, supplement companies are so sure that caffeine gets you moving that it is the #1 ingredient in all pre-workout and energy drinks. Click this link to learn more about the benefits of working out with caffeine.

Moreover, the second thing caffeine does to assist with weight loss is that it suppresses your appetite. As you may know, almost all weight loss pills start with the ingredient of caffeine. So next time you want to get your body moving, and if your blood isn’t already flowing full of caffeine, maybe consume some caffeine in the form of coffee, energy drink, and or pre-workout!

Bonus tip, since we already talked about the benefits of protein, click the image below to watch a video on how I mix protein in my coffee.

protein coffee at pfta schools

Caloric Consumption

Lastly, don’t overdo calorie cutting. Dieting with very low calories may actually lower your metabolism. You may not have enough energy for a good workout and/or your body may burn muscle to use as energy. We already talked about less muscle equals lowered metabolism. And no energy also equals less activity. Instead of reducing your calories to almost zero, try an exercise and diet plan that will help you loses 1 to 2 pounds per week. This will help keeping you energized and getting your metabolism going.

Knowledge is Power

And if you want more tips on exercise and nutrition, add your email below. You'll receive weekly tips directly to your inbox. Plus, you'll also receive the occasional coupon code for our classes.

Summary

Boosting your metabolism can be accomplished in a variety of ways. First, resistance training will help build muscle which will boost your metabolism. Muscle burns more calories than fat! Second, adding more activity into your daily life will also increase your total metabolism. The more you move, the more calories you burn. And finally, make sure you eat enough calories to keep your metabolism burning hot! Create an efficient exercise and nutrition plan to minimize muscle loss, but, maximize fat loss. Soon, you’ll be well on your way to boosting your metabolism, feeling better, and reaching all your goals. Happy health and happy training!

Written By

RAescobar, PFTA instructor and personal trainer