This is one of the questions we are often asked at Results PT. First up let’s actually establish what a metabolism is. Metabolism refers to all the chemical reactions that occur in our bodies to provide us with the energy necessary to support day to day functions and processes such as breathing, moving, digesting and the repair of damaged cells etc
Our metabolism is responsible for the total amount of energy expended in a day or TDEE which is short of Total Daily Energy Expenditure. There are 4 major components to our TDEE
- Basal metabolic rate (BMR) this is the energy burn at rest
- Thermic effect of food (TEF) the energy expended in digestion
- Non exercise activity thermogenesis (NEAT) this is non structured movement such as walking to the shops or pottering around the house
- Exercise activity thermogenesis (EAT) the energy expended through structured movement such as training/planned exercise
In order to boost one’s metabolism TDEE we need to consider strategies that influence all 4 components of metabolism
Here are what I consider to be the big 4
You MUST do some kind of strength/resistance training. Muscle is metabolically expensive and the more muscle you have the greater the BMR. Your BMR makes up for about 60% of our body’s energy expenditure.
Think of resistance training as your body’s fat burning agent when watching Netflix.
You Must get enough Protein. Protein has the greatest thermic effect compared to any of the other macronutrients. Not to mention protein is the building blocks for muscle, bone, joints etc
You Must MOVE. Go for a walk, get a dog, take it for a walk. Do whatever you can to hit a minimum of 10,000 steps a day.
Include workouts, training that focus on full body, multi-joint exercises with minimal or incomplete rest intervals
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