Don't
Let Your Metabolism Fall
Copyright 2006 Jeremy Likness
It
only takes a few key habits to raise your metabolism. There
is no magic pill required. You don't have to put heavy spices
on all of your foods or run in circles all day long, either.
This article shares ten strategies to keep that metabolism
elevated.
The
technical definition of metabolism is the sum of all the
chemical and physical changes that take place within the
body and enable its continued growth and functioning. Metabolism
involves the breakdown of complex organic constituents of
the body with the liberation of energy, which is required
for other processes and the building up of complex substances,
which form the material of the tissues and organs.
You
may have heard terms thrown around such as anabolism and
catabolism. These terms refer to actions that take place
within your body. Contrary to popular belief, catabolism
isn't just the loss of muscle tissue. When you burn fat,
you are catabolic - fortunately, the catabolism is taking
place where you want it to.
Conversely,
any time your body builds or stores (such as growth of muscle
tissue or storage of fat) the process is called anabolic.
Sculpting a lean physique means focusing on habits that
promote catabolism of fat tissue and anabolism of muscle
tissue.
One
advantage to having a higher metabolism is that you can
consume more food or exercise less to achieve the same results.
A higher metabolism implies your body is expending more
energy. Therefore, you can take on more energy in the form
of food while maintaining your shape or even losing fat.
While any one of the following techniques may only impact
your metabolism a small bit, the cumulative effect can have
a major impact.
1.
Train With Weights
Training
with weights boosts your metabolism in a number of ways.
Weight training itself has been shown to increase exercise
post oxygen consumption (EPOC) - in other words, your metabolism
may be raised for hours or even days after the session.
Weight training is also the main way to stimulate the growth
of muscle tissue.
Muscle
tissue is metabolically active, so it requires calories
even when at rest. Muscle tissue also helps increase the
number of fat-burning enzymes and organelles in your body.
2.
Supplement With Healthy Fats
Healthy
fats are involved in the manufacture of hormones and repair
of cell membranes in your body. With the right types of
fats, your body can use these anabolically.
These
processes require energy, so the fats may actually increase
your metabolism despite the added calories you are consuming!
You can add fats to your diet without increasing calories
simply by increasing the percentage of calories from fats
and then lowering the percentage of calories from carbohydrates
or proteins.
3.
Every Little Bit Counts
Believe
it or not, simply changing some simple daily habits can
have a huge impact on your metabolism. Do you play the game
of driving around the parking lot for twenty minutes waiting
for the perfect space to open? Instead, park at the edge
of the parking lot and walk to your destination.
You'll
probably get there quicker, and burn some calories along
the way. Other metabolism-boosting activities include standing
instead of sitting, taking stairs instead of elevators,
and even fidgeting!
4.
Don't Fear Carbohydrates
Carbohydrates
are not the enemy. Using the right types of carbohydrates
can be a valuable tool for your metabolism.
For
example, you may expend more calories consuming 20 grams
of carbohydrate from lentils than 20 grams of carbohydrate
from sugar. The lentils contain fiber and other nutrients
that the body must work to extract, and therefore expends
more energy. Look for fibrous, low-glycemic carbs and focus
on unprocessed carbohydrates.
5.
Fluctuate Calories
Zigzagging
calories is by far one of the most effective methods for
keeping your metabolism revved. Homeostasis is the action
your body takes to "remain stable." In other words,
if you drop your calories, your body will try to slow your
metabolism in order to keep things the same.
By
zigzagging calories, you may be able to thwart this mechanism.
Some people zigzag day by day - for example, if their target
is 2000 calories, they'll consume 1800 one day and 2200
the next. I prefer to consume low calories for a week or
two, and then raise calories for a week, and then drop them
again.
6.
Increase Protein
Protein
requires a complex chemical conversion by your body in order
to be used as fuel. It takes up to 30% of the calories you
consume to oxidize or use protein for energy.
For
example, 100 calories of protein may take up to 30 calories
to process. Therefore, increasing the percentage of calories
in your diet that come from protein may help raise your
metabolism.
7.
Perform High Intensity Cardio
High
intensity cardio, like weight training, takes you into the
anaerobic zone of training. This, in turn, creates what
is known as "oxygen debt." Even when you have
concluded your exercise, the body is processing waste and
recovering from the activity - and therefore keeping your
metabolism elevated.
8.
Increase Frequency Of Eating
Most
bodybuilders are aware of this technique. Consuming food
triggers digestion, and digestion requires calories. By
eating more frequent, smaller meals, you continuously supply
your body with nutrients while forcing it to digest and
break down the foods. This, in turn, can have the net effect
of raising your metabolism.
9.
Eat Whole Foods
The
calories that you burn during digestion are due to the need
for your body to break down the foods. Your body must extract
the fiber and nutrients, take chains of molecules and chop
them into smaller versions to absorb them into your bloodstream,
and perform a variety of tasks in order to assimilate foods.
When
foods are processed, much of this work is done for you.
For example, processed flour is ground into small pieces
that the body can digest more quickly. This means your blood
sugar rises faster and your body expends fewer calories
processing the flour.
Whole
grains, on the other hand, pack more nutrients, are higher
in fiber, and force the body to work harder to use them
as energy. Another advantage to eating whole foods is that
many of the nutrients in these foods - such as vitamins
and minerals - are cofactors in metabolic processes that
your body uses to burn fat and build muscle.
10.
Drink Cold Water
This
tip is probably overrated. Your body will expend more calories
trying to raise cold water to the temperature of your body,
but the exact amount is debatable. It stands to reason,
however, that integrating this habit with the other habits
listed above can contribute to the greater goal of raising
your metabolism.
Conclusion
These
are just a few habits you can embrace to start revving your
metabolism right away. You may have heard stories about
people who have lost dozens of pounds simply switching to
diet soda or walking a few minutes each day. These are all
small habits that contribute to a big difference over time.
| About
the Author: Jeremy Likness is an International Health
Coach, Certified Fitness Trainer, and Specialist in
Performance Nutrition. He lost 65 pounds of fat and
was a top finisher in an international physique transformation
competition. Jeremy is the author of the powerful book
"Lose Fat, Not Faith" (ISBN 0976907925) that
has empowered hundreds of people around the world to
release fat and live healthy. Claim your copy of this
life-changing work full of expert advice by visiting
http://www.LoseFatNotFaith.com
today. |
