Spread the love What does it mean to lose weight? In the context of medicine, fitness or health to lose weight refers to reducing your total body mass. That may be lean muscle mass, body fat or even loss of fluids. Weight loss can be intentional or unintentional….
You can hear a lot of definitions for metabolism. According to Wikipedia, metabolism is “the set of life-sustaining chemical transformations within the cells of living organisms”; Merriam-Webster states that “metabolism is the chemical processes by which a plant or an animal uses food, water, etc., to grow and heal and to make energy” and Psychology of Eating provides the textbook definition: “Metabolism is the sum total of all the chemical reactions in the body”. Probably in one way or another, all of them are true. If you ask me, 90% of the definitions for metabolism on the internet are true and correct. My definition and probably the easiest one to understand relating to bodybuilding and fitness is: “The word metabolism refers to how much energy your body uses, or how many calories you burn in a day through metabolic processes”.
Now let me explain the word metabolism, so you understand the true meaning, stop misusing it and not make it an excuse.
First of all, overweight and big guys have faster metabolism than thin guys. The reason for that, as my definition above states, bigger guys needs more energy to move around and perform any sorts of activities. Bluntly explained: if you are your organism and a barrel that is 180 pounds is your body you will need less energy to move it than a barrel with 264 pounds.
Second, although genes do play a role in whether you have faster or slower metabolism, the significance is not that great to call the ones with faster metabolism, lucky. Furthermore, guys who have faster metabolism, probably consciously or unconsciously, intentionally or unintentionally already do the things I will list as metabolism boosters.
Therefore we are not born with slow metabolism and have it as such for a lifetime. I will provide you with some tips and how-to’s on how to increase your metabolism, but at the end of the day, you will need to get the work done. As proven on many occasions if you want to make any change whatsoever in your body, you will need to work for it.
Tips on boosting your metabolism
Now, as I said before, there are ways that you can boost your metabolism. Make sure you do what is asked of you to do and your metabolism will spike for sure.
There are a lot of articles on boosting your metabolism, but a lot of the times they do not mention this. First and foremost rule in boosting your metabolism is to skim alcohol. Nothing kills your metabolism like alcohol. Few months of hard work can be destroyed in one drunken night.
I am telling you this from experience. I was doing some cutting, so I did cardio and weight lifting. Usually I lose 2 pounds of fat in the first week and 4 pounds in the second week. That is enough for me, eight weeks in total. Everything was going as expected and two days into the sixth week I went out, glass after glass, I got drunk (reasons not important). From that night on, until the end of week 8 I did not lose an ounce.
Know that when you drink alcohol, you wreak havoc in your body. You mess it up on so many levels. Hope you learn from my experience and not make the same mistake. After that falling out I had to start over. Plus you get quite few hundred calories more.
Perform HIIT (High Intensity Interval Training)
While regular cardio is great when cutting, it only elevates your metabolism during your workout. HIIT training increases your metabolism for hours after you training.
Perform 30 seconds of hard exercise followed by 1 minute of normal pace. If you are on a treadmill do 30 seconds with 9.0 speed, after that 1 minute with 3.0 speed. You do this 10 times and you are looking at 28 minutes of really hard work. Try and work your way up to 1 minute hard exercise followed with 1 minute normal pace. I do it, a lot of great athletes and friends do this when they want to lose few pounds. Trust me it works.
As HIIT increases your metabolism, so does weight lifting. Actually, if you train hard and with high intensity, as a result of the strain you put on your body, weight lifting will increase your metabolism in the next 24+ hours. Also, muscle burns fat. Muscles use up much more energy than fat. The more muscles you have the more fat you burn. Remember to stay focused and intense in the gym the get the best result possible.
When dieting to lose weight without exercise, your metabolism slows down. You eventually lose weight, but also you decrease your metabolism. By lifting weights, you lose weight, build muscle and increase your metabolism.
Feast on protein
Besides pumping iron, in order for your muscle to grow you need to feed them with protein so they can grow. Besides that, protein has greater thermogenic effect then other macronutrients. The thermogenic effect of food (TEF) is a measure of energy that your body needs to digest food. Because proteins is harder to digest, your body uses up more energy to digest it. Take advantage of this and eat lean protein in every meal, all five or six of them. As Obi Obadike says here, eat one gram of protein per pound of lean muscle mass. Also, protein will help you feel full for longer period of time.
Eat nutrient-rich breakfast upon waking up
When you wake up, your body acts as a dry sponge. It will suck up everything you offer. Start your day right, and consume breakfast full of nutrients. I recommend that you eat most of your carbohydrates in the first 3 or 4 meals and do not forget the protein and a bit of fats also. Rev up your engine from the a.m. and you have the foundation for a good day to burn through some fat. As Health wrote in their article “Eating breakfast gets the engine going and keeps it going,” Hyman explains. It’s hard to argue with these results: According to the National Weight Control Registry (an ongoing study that tracks 5,000 people who lost an average of 66 pounds and kept it off more than five years), 78% of those who keep it off eat an a.m. meal every day.
Eat five or six times a day
When you do not eat for some time, your body thinks that you are starving and it decreases the metabolism to save some energy. Eating every 3 or 4 hours will not let the body go into starvation mode and you will increase the metabolism five or six times a day. At every meal you should have protein. When you eat enough protein your body will constantly spend energy to digest it.
Plus you will feed your muscles and lose fat only. It is a win-win situation for you. Not so much for your fat.
A University of Chicago study found that people who slept four hours per night or less had difficulties processing carbohydrates. It’s also been shown to boost the hunger hormone ghrelin, and decrease the fullness hormone leptin. Also, sleep deprived individuals have a decreased ability yo manage blood sugar levels and find themselves hungrier. So, sleep more for healthier and better metabolism.
Drink green tea
A study reported in the American Journal of Clinical Nutrition found that green tea-extract increases the metabolism by 4% over a 24 hour period.
Drink three to four cups a day. If you think that is a lot, change the sodas with green tea and it will not be a lot. You can even use instant green tea with sparkling water and there you go. Refreshing, healthy and bubbly drink.
While you are at it you can also drink some coffee too. It will not just jolt you awake, it will help increase your metabolism too.
Being dehydrated can cause cravings, and tricks your mind into thinking you’re hungry, rather than thirsty. Staying hydrated translates into less cravings and clearer messages for true hunger, all of which will help you lose weight. Also, drink one glass of water before every meal and you reduce the chances of over eating. Besides, if your glass is 250ml and you want to drink 4 liters a day, with 6 meals you have 6 glasses of water before eating you have drank 1.5 liters. That is almost half the way. When working out drink even more.
Also, with drinking cooler water you will burn more fat. This is due to a process called thermogenesis wherein the body must burn calories to warm the water up to body temperature. So, it is great if you drink slightly cooler water. Hydrating with water also saves calories over alternative beverages.
As I have explained what metabolism really means (at least in bodybuilding and fitness terms) you cannot use it as an excuse for giving up. I have shown and explained through this tips, increasing your metabolism is not that difficult after all. Push your metabolism higher and you will lose weight and obtain your goals more quickly. Use the tips I provided in your everyday and you will notice a difference for sure. Also, know that all of the thing I mentioned before are intertwined with one other. You can eat as the right amount of protein, eat 6 times a day, drink water, tea, coffee etc. but if you do not get enough sleep you get only 50% of the benefits. You must include all of the tips I provided you if you want to really increase your metabolism.
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