Day 11 – Exercise is Metabolism

healthy food and fitness sign

Are you exercising your way to weight loss? 🙂 After yesterday’s talk about calories, today we will discuss some things that will help you to get even more benefits from your new healthy lifestyle.

Today we’ll talk about the importance of metabolism. We’ll learn about some aspects of metabolism and how it relates to weight loss.
 

Understand Metabolism to Lose Weight More Efficiently

woman lifiting weights

Metabolism is the chemical process in the body which is vital for the maintenance of life. The term is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism; basically it represents all the transformations of the cells in our body that come about from the nutrition.

It is vital for existence because it provides energy to the body. Understanding metabolism is the key to losing weight: it is an engine of the body and we can fuel this engine to serve our purposes.

Of course, it’s not enough just to know what metabolism is – we must learn how to effectively use this knowledge in our daily exercises. For example, if someone digests food very quickly, they will likely be thin: if the body spends the energy provided by food, then that energy can’t be stored in the fat or muscles. In other words – we should strive to boost our metabolism, so that it can burn the fats in our organism more quickly.

We should also control our food intake if we want to control our weight. It’s really simple – the more food in a meal demands more exercises if we want to sustain our current weight or lose some pounds. Of course, healthier food provides the body with less calories and consequently if we eat, for example, vegetables we need less exercise than if we eat meat.

After the age of 30 our metabolism starts to slow down which means that we need to reduce the calories if we don’t want to gain weight. If we eat the same amount of food as we were eating in our 20s, then we must do more exercises if we want to avoid weight gain.

Studies say that after the age of 30 metabolism declines at the rate of 5-10% per decade. But, if you exercise more the level of metabolic decline is only 0,3% – which is pretty good news.
 

How to Boost Your Metabolism

Metabolism increases from exercise, so not only do you get rid of extra calories by exercising, you also digest and burn off the food you have already eaten. So, we need to include to the equation the healthy eating habits we have implemented in the first week of this course.

We discussed exercising in the previous days, but we now need to level up the game and learn how to exercise more efficiently to speed up our metabolism.

Build some muscles.

If you can exercise in the gym and gain, for example, 5 or 10 pounds of pure muscles, that alone will be enough to burn 100 calories per day (muscles need energy as well). You can ask the coach in the gym about particular exercises which can help you to gain muscles.

Of course, you don’t need to work out 10 or 15 times a week. You should choose gym training instead of your other activities (swimming and running) if you want to. Be creative with your exercises, try different things and choose what suits you best.

Add intensity to your workout.

You should include intensity exercises in your routine whatever you train. For example, if you go to the pool for one hour, you can swim three times for five minutes with more intensity, and then slow down to your usual tempo. Do the same thing when you’re running or training in the gym. This can burn 100 to 200 additional calories during the exercise. To keep yourself safe you should seek medical advice before you change the intensity or type of your exercises.

Eat often.

It’s important to eat more often because it keeps your metabolism working at a faster rate. If you eat every three hours you are actually signaling to your body that it should expect food frequently and to burn fat faster. Some researches show that people who eat more frequently have less fat and faster metabolism.

While intensifying your healthier way of life, don’t forget to cultivate your habits from the first week of the course. You have already passed a long way to healthier life and real enjoyment is yet to come. Tomorrow we will be talking even more about the benefits that you will get from regular exercises, so stay tuned!