REV IT UP!

Vi­jay Thakkar, Founder and CEO, 48 Fit­ness, Mum­bai, spells out why in­creas­ing your me­tab­o­lism is vi­tal for long term fit­ness re­sults.

Savvy - - Fitness Savvy -

Me­tab­o­lism is a con­tin­u­ous chem­i­cal re­ac­tion in the body that con­verts food and drinks into en­ergy to sus­tain the body and help it func­tion smoothly. Sim­ply put, it is the rate at which the body and mind ex­pend en­ergy and burn calo­ries.

This func­tion oc­curs in all liv­ing or­gan­isms and is car­ried out tire­lessly. The body uses en­ergy not only for in­ten­sive ac­tiv­i­ties but also while at rest, for salient func­tions like breath­ing, blood cir­cu­la­tion, var­i­ous hor­monal and cel­lu­lar level ad­just­ments. The num­ber of calo­ries your body uses to carry out th­ese ba­sic func­tions is known as your Basal Meta­bolic Rate or BMR.

The higher your me­tab­o­lism, the eas­ier it is for you to shed those ki­los. The only true way to in­crease your me­tab­o­lism is by in­creas­ing the mus­cle mass and by hy­drat­ing your­self.

Although ev­ery per­son’s meta­bolic rate is dif­fer­ent, one can es­ti­mate their calo­rie in­take based on their body weight and life­style. Un­less you are some­one who trains and ex­er­cises as a pro­fes­sional ath­lete or sportsper­son, around 70% of your daily calo­rie in­take is used by the body to main­tain and run its pro­cesses – this is your Rest­ing Meta­bolic Rate or RMR. The re­main­ing 30% is spent on ad­di­tional ac­tiv­i­ties like move­ment.

META BOOST

The higher your me­tab­o­lism, the eas­ier it is for you to shed those ki­los. But how do you make your me­tab­o­lism work harder for you? The only true way to in­crease your me­tab­o­lism is by in­creas­ing the mus­cle mass and in some cases, by hy­drat­ing your­self. Wa­ter, caf­feine and other food items are also help­ful in im­prov­ing me­tab­o­lism, al­beit just slightly with­out long last­ing re­sults. Ex­er­cis­ing, as you get older, is the key to a health­ier and snap­pier me­tab­o­lism, and since we nat­u­rally lose mus­cle mass as we age, ex­er­cis­ing is the only way to stop that.

Here are some ex­er­cises that will def­i­nitely boost your me­tab­o­lism and help you lose or gain weight ac­cord­ingly:

HIGH IN­TEN­SITY WORK­OUTS

Aer­o­bic ex­er­cises like zumba, jog­ging and cy­cling can help you burn calo­ries eas­ily. When you amp up the in­ten­sity of th­ese low in­ten­sity ex­er­cises, you ob­vi­ously burn more calo­ries. Ideally, you should switch be­tween lower and higher in­ten­sity work­outs. The idea is to push your lim­its in a set, then rest and re­peat.

STRENGTH TRAIN­ING

Mus­cles use more calo­ries than fat. So log­i­cally, strength­en­ing your mus­cles will only make you an

You should switch be­tween lower and higher in­ten­sity work­outs. The idea is to push your lim­its in a set, then rest and re­peat.

ef­fi­cient calo­rie burn­ing ma­chine, even im­prov­ing your RMR. Lift­ing free weights or even body weight train­ing can sig­nif­i­cantly boost your me­tab­o­lism, given the fact that you gain mus­cle mass in the process.

HIGH IN­TEN­SITY IN­TER­VAL TRAIN­ING (HIIT)

HIIT is praised as a fit­ness phe­nom­e­non for its ef­fec­tive­ness in fat burn­ing and weight loss. HIIT rou­tines en­able the body to burn fats, even while seden­tary. This is made pos­si­ble be­cause it trig­gers a bod­ily re­ac­tion called Ex­cess Post-Ex­er­cise Oxy­gen Con­sump­tion or EPOC. Dur­ing HIIT, the heart rate in­creases dra­mat­i­cally and more oxy­gen is pumped through­out the body; post-work­out the body tries to over­com­pen­sate for the sud­den oxy­gen deficit. Stud­ies have shown that the ef­fects of EPOC can last for up to 36 hours post-work­out. That is a day-and-a-half of burn­ing ex­tra calo­ries even with­out work­ing out! Stud­ies have also proven that HIIT dou­bles the amount of calo­ries burned as com­pared to other aer­o­bic and car­dio ex­er­cises.

WRAPPIN’ UP

Peo­ple with a leaner physique and more mus­cle mass tend to have a higher rate of me­tab­o­lism, and hence burn more calo­ries even with rel­a­tively low phys­i­cal ac­tiv­ity. It also de­pends on the age and sex of a per­son. Men find it eas­ier to lose weight as com­pared to women as they have less fat and more mus­cle mass. Sim­i­larly, younger peo­ple have a much higher meta­bolic rate com­pared to some­one in their 50s. If you have a slow meta­bolic rate, the body will burn less calo­ries per work­out.

So amp up your me­tab­o­lism and main­tain it with a healthy diet and me­tab­o­lism boost­ing ex­er­cises.

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