THE METABOLISM EXPLAINED
The metabolism is the process in which the body converts calories consumed into energy which is used to fuel the body's processes such as breathing, heart beating as well as any activity we engage in. Your metabolic rate sets the caloric intake that is efficient for your body to function. Your metabolism is influenced by a few things. Among the things that influence your metabolism are your Basal Metabolic Rate, Food Thermogenesis and Activity Level
BASAL METABOLIC RATE (BMR)
This is a calculation used to determine the amount of calories needed to sustain life and maintain your current weight with no physical activity. Basically, if you just sat on the couch and watched TV all day and ate the specific amount of calories as determined by your BMR, you wouldn't gain or lose a pound. There are several factors that affect your BMR including gender, age, muscle mass, body fat percent, genetics as well as medical conditions and medications. The BMR accounts for approximately 60-70% total calories burned every day.
FOOD THERMOGENESIS
This is a measurement of the amount of energy required to breakdown and process the nutrients we consume. Certain foods are more difficult for the body to digest and require more energy or calories to do so. While other foods such as simple carbohydrates are metabolized quickly and efficiently which doesn't require much effort to digest. Themogenic effect of foods can contribute approximately 10% of the calories burned each day.
ACTIVITY LEVEL
This measurement is determined by the amount of calories burned during movement including exercise, work and daily activities. Many people use calorie counters on both cardiovascular machines such as treadmills and the Fitbit to help give an approximate amount of calories burned daily. The more activity engaged in, the more calories burned... it's that simple. This will generally contribute to 20-30% of daily calories burned depending on your individual activity level and intensity.
By manipulating any of the above factors, you can change your Basal Metabolic Rate. The BMR changes to adapt to the different conditions and needs of the body. If you workout and increase muscle tissue, your BMR will be elevated to accommodate the increased need for calories to sustain the added muscle and provide energy for future activities. However, if you don't exercise or are not consistent your BMR will decrease to accommodate the loss of muscle tissue and lack of activity which will then increase stored body fat!
AGE AND METABOLIC RATE
As I mentioned in the opening paragraph, when I was younger and bodybuilding, I was ably to gain and lose 10 lbs in a week, As I've gotten older, I find it more difficult to lose body fat. Hypothyroid is rarely the reason... let's stop making excuses and be honest! The metabolism is usually highest when we are in our childhood years. For every decade over the age of 20, the metabolism can slow down by an average of 2% for a sedentary person. As we reach our early 20's, the metabolic rate levels off. As we hit our 30's, 40's and beyond, we become more involved with work, paying bills, family life and less involved in athletic activities. We tend to not workout as often which leads to muscular atrophy. That means we lose muscle tissue which also lends to a slowing metabolism. This can set a trend for gaining body fat over the next few decades.
The biggest factor isn't so much the increase in weight but rather the type of weight gained. As we age, our testosterone levels decline which makes it more difficult to maintain lean muscle tissue. This further exasperates the problem because lower lean tissue equates to a lower metabolic rate. To stop your metabolism from naturally declining it is recommended to perform strength training actives at least 2-3 sessions each week. Not only will this burn calories during the actual workout but will increase your resting metabolic rate as well.
RAISING A SLOWING METABOLISM
1. Strength Training
As previously mentioned, strength training will not only burn calories during the workout but will also increase functional muscle tissue raising your Basal Metabolic Rate. By increasing your BMR you will burn more calories even when not exercising.
2. Increasing Cardiovascular Intensity
Increase the intensity of your cardio sessions. I have had clients tell me they did their cardio this week... they took their dog for a walk. In all honesty, are you really working in an aerobic threshold? Exercising at an appropriate rate - using either the TARGET HEART RATE or BORG'S RATE OF PERCEIVED EXERTION, will better gauge your effort during cardiovascular workouts. You can calculate your Target Heart Rate or Rate of Perceived Exertion by referring to my past blog by clicking or copy and paste the URL in your web browser
http://optimumfitness1.weebly.com/blog/target-heart-rate
Or you can simply use the formula;
220-age= Y
Y x .65 = Lower target
Y x .85 = Higher target
For example myself...
220-48 = 172
172 x .65 = 111.8
172 x .85 = 146.2
Therefore my ideal heart rate range during cardio activity is between 112-146 heart beats per minute
Exercising at a higher intensity will burn more calories during the exercise session and create an after burn effect as the metabolism levels off after the session
3. Maintain a diet rich in foods that have a thermogenic effect.
Quality sources of protein, staying well hydrated, and eating foods higher in fiber and lower in sugars will help raise your metabolism. The key point to remember is to not starve yourself to lose weight. A moderate amount of calories are needed to sustain muscle tissue and keep your metabolic rate elevated. To calculate your rough Basal Metabolic Rate see my blog Determining Your Basal Metabolic Rate Q & A. by clicking the link below or copy and past the URL in your web browser. http://optimumfitness1.weebly.com/blog/determining-basal-metabolic-rate-q-a
Feel free to contact myself our another Certified Personal Trainer for an individualized fitness program to reach your fitness goals!