Can I Speed up My Metabolism?
Aside from knowing your total calorie burn and figuring out what your diet looks like, there are other factors to consider when planning your long-term weight loss strategy.
Exercise, how you eat and your behaviors around each are also important. Workouts can help you burn fat by burning calories and by speeding up your metabolism.
Cardio tends to be more of a calorie burner vs a metabolism booster. For some people low intensity steady state cardio (LISS) works well, while others do better with high intensity interval training (HIIT). It’s important that you do what works best for you with results AND in how it makes you feel.
No, Resistance training doesn't burn as many calories as cardio, but its still an amazing way to burn fat..........Here's why...
Resistance training doesn’t burn as many calories as cardio does, but that does not mean that it isn’t effective for fat loss. Cardio burns calories while its being performed. Resistance training gets your body to burn more calories on its own, speeding up your metabolism.
The best way to do this is to focus on building strength and muscle, and to focus on the best muscle building resistance training exercises. Some exercises are superior to others when it comes to metabolism boosting.
Usually it’s the big full body type exercises that work more than one joint at a time. These exercises are called compound movements and among them are the squat, bench press, rows and the overhead press.
Many people wonder if some diets tend to work better than others. Studies show that if protein intake is high and calories are controlled and the diets are otherwise "healthy", they all cause weight loss in similar ways.
High protein intake is around 0.6 to 1 gram of protein per pound of bodyweight in normal weight individuals. If you are more than 30 pounds overweight, use your lean body mass instead of total weight (subtract your body fat from your total weight).
Low carb or low fat is up to the individual. Some people find that they can follow a lower calorie diet easier if their fat intake is higher and their carbs are low, and others find the opposite to be true. So long as your diet meets your nutrient requirements and isn’t “unhealthy,” pick the one that feels the best to you to follow. You should have good energy and you should feel healthy.
If overeating is a problem for you regardless of which type of diet strategy you follow, try to eat foods that don’t promote overeating.
One category of foods that is notorious for this are heavily processed foods.
They are engineered to make you eat more and some studies show that they tend to encourage an additional 500 calories of consumption every day in normal people. I tell most of my clients to avoid these foods no matter what protein, carb or fat ratio they follow.
At the end of the day, you need accurate information in order to accomplish your goals.
Nothing is more frustrating than working out hard and changing your diet, only to see zero results. Knowing how many calories you need to eat to reach your goals in a huge part of the information puzzle.
The other part of this formula is your consistency and how willing you are to change your lifestyle.
Whatever you do to get to your goals is largely what you will have to do to maintain so take your time with this process. Slow small changes tend to stick longer than large fast changes.
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The MAPS philosophy was first born with the creation of our foundational program - MAPS Anabolic. Designed to help ANYONE use resistance training as their main form of exercise to reach their fitness goals.
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