Want to speed up your metabolism with one easy and simple strategy?! I have the answer!
Firstly, lets delve into what your metabolism is. Metabolism is not what you think- it is more than simply the breaking down of energy in your body. Metabolism is the entire range of biochemical processes that happen within a person or living organism. Metabolism consists of both breaking down (the body breaking down food into energy) and building up (where the body uses food to repair or build cells).
Your Basal Metabolic Rate (BMR) is the minimum energy requirement you need in order to sustain your life. It’s your Metabolism at rest! And here’s a fun fact for you, did you know your metabolism at rest is the largest component of energy expenditure! Your body uses the most energy just to keep you alive! On average 2/3 or up to 65% of the energy you consume through foods is used to keep you alive. The remaining energy consumed is used to for physical activities (any movement) and a very small amount of energy is used for what’s called the thermic effect of food (simply put the energy used to process the food while eating it).
TIP: To lose weight or simply maintain a healthy weight we really need to ensure we are eating the right amount of food for us and this needs to be readjusted as you lose weight because the smaller your body the less amount of energy you need! Larger people have a higher BMR, it takes more energy to carry more weight. Therefore, as your body loses weight it will require less food to maintain it.
Now our little simple easy-peasy strategy to increase your metabolic processes!
Ever heard of the Afterburn Effect? Otherwise known as "excess post-exercise oxygen consumption” or EPOC. Don’t get bogged down in the name- basically it means there is a relationship between the intensity of your exercise activity and your bodies metabolic processes (being increased) after the activity. Scientifically speaking several studies suggest a strong correlation between the number of calories burned post-exercise and the activity’s intensity. So that means that the longer and more intense the exercise you are doing, the more oxygen the body consumes afterward. This means a higher sustained metabolic rate and in turn more calories burned throughout the day. Have I lost you? Stay with me! Lets me help you visualise this.
In one study, participants who cycled vigorously for 45 minutes burned roughly 190 calories more in the 14 hours after exercise than on days when they didn't work out at all. So, if you put in more effort and increase the intensity of your workout this is likely to have a positive effect on increasing your metabolism for the hours following! PRO TIP: A little more effort goes a long way!
For most people, optimal post-exercise calorie burn will occur with exercise performed at 70 to 85 percent of your max heart rate. And high intensity interval training has been shown to elicit an even greater post-workout burn, as has resistance training performed at quick paces and/or high intensity. So, there is a quick and easy tip for you to increase your bodies metabolism. It is also a good motivator to get to bootcamp right? Not only will you be impacting your body during but the effects last afterward! WIN/WIN!