Metabolism, what the heck is it, and how can I get a faster one? We hear people talk about their own. We see infomercials on TV, hear ads on the radio, and get bombarded by pop-ups on the net pitching us products, gizmos, and potions guaranteed to boost it.
You may believe you were dished a “bad one”. The fact is; if you are capable of eating and moving, you have the capacity to increase the speed of your metabolism.
First and foremost, what is metabolism? Metabolism is all the reactions that take place in the body that involve the transformation of energy. We also know it as the speed with which your body oxidizes (burns) through food.
Why has my metabolism slowed down and what can I do about it?
I am sure most of you are aware that resting metabolic rate or metabolism decreases as we age. Metabolism
drops when muscle tissue is lost. Adults lose about one-half pound of muscle per year during their 30’s and 40’s. Even more disturbing the rate of muscle loss doubles to one pound per year in people past 50 years of age. Although the average American adds about 10 pounds of bodyweight each decade of adult life, this actually represents about 5 to 10 pounds less muscle and 15 to 20 pounds more fat. Researchers have found a 2% to 5% per decade reduction in resting metabolic rate attributed to decreased amounts of muscle tissue. You must understand that muscle is metabolism, it is the physical location on the body where fat is burned. You must also understand that resistance training is the ONLY type of exercise that can maintain muscle and metabolism as people age.
How much resistance is required to stimulate a positive effect on lean muscle mass and resting metabolic rate? A recent study published in the Journal of Strength and Conditioning Research, also covered by ABC NEWS, revealed that many novice gym goers don’t come close to pumping enough iron to change the shape of their muscles, or
really get any metabolic boosting benefit at all. The study, done by exercise physiology professor Stephen Glass of Grand Valley State University in Michigan, was based in part on previous research that said people must lift no less than 60% of the maximum weight they can lift to increase the size of their muscles. For example if you were doing a biceps curl, 60% would be the amount of weight you could lift 15 times with the 16th repetition being impossible. Glass commented. “The intent is to lift to fatigue. Fatigue means you pick up a weight and you lift it until you can’t lift it anymore. That’s not the perception most people have in their day to day activities.”
You may believe you were dished a “bad one”. The fact is; if you are capable of eating and moving, you have the capacity to increase the speed of your metabolism.
First and foremost, what is metabolism? Metabolism is all the reactions that take place in the body that involve the transformation of energy. We also know it as the speed with which your body oxidizes (burns) through food.
Why has my metabolism slowed down and what can I do about it?
I am sure most of you are aware that resting metabolic rate or metabolism decreases as we age. Metabolism
drops when muscle tissue is lost. Adults lose about one-half pound of muscle per year during their 30’s and 40’s. Even more disturbing the rate of muscle loss doubles to one pound per year in people past 50 years of age. Although the average American adds about 10 pounds of bodyweight each decade of adult life, this actually represents about 5 to 10 pounds less muscle and 15 to 20 pounds more fat. Researchers have found a 2% to 5% per decade reduction in resting metabolic rate attributed to decreased amounts of muscle tissue. You must understand that muscle is metabolism, it is the physical location on the body where fat is burned. You must also understand that resistance training is the ONLY type of exercise that can maintain muscle and metabolism as people age.How much resistance is required to stimulate a positive effect on lean muscle mass and resting metabolic rate? A recent study published in the Journal of Strength and Conditioning Research, also covered by ABC NEWS, revealed that many novice gym goers don’t come close to pumping enough iron to change the shape of their muscles, or
really get any metabolic boosting benefit at all. The study, done by exercise physiology professor Stephen Glass of Grand Valley State University in Michigan, was based in part on previous research that said people must lift no less than 60% of the maximum weight they can lift to increase the size of their muscles. For example if you were doing a biceps curl, 60% would be the amount of weight you could lift 15 times with the 16th repetition being impossible. Glass commented. “The intent is to lift to fatigue. Fatigue means you pick up a weight and you lift it until you can’t lift it anymore. That’s not the perception most people have in their day to day activities.” 
In a test Glass conducted involving 30 novice weight lifters (17 men and 13 women) not a single person chose to start at the 60% mark. “When it comes to strength training, people need to know what is heavy and what is not,” Glass said. Glass did a similar study a few years ago involving aerobic exercise and learned that most participants were able to find a starting point at which the exercise would be beneficial. It was because things like walking, riding bikes, and climbing stairs are common, and most people can tell what the difference is between light, medium, and heavy aerobic exercise.
We know anybody capable of challenging their musculature with resistance is capable of increasing their metabolism. As noted before, muscle is the physical location on the body where fat is burned. FAT IS BURNED INSIDE MUSCLE CELLS. IF YOU WANT TO BURN FAT, OR “TONE UP,” YOU MUST BE CONCERNED WITH DEVELOPING, OR AT THE VERY LEAST MAINTAINING MUSCLE. Muscle is metabolically active tissue. Fat is not. Fat is an energy source for the body but it uses very little energy. Muscles use energy. Lots of It! Each pound of lean muscle tissue burns 35-50 calories a day whereas bodyfat only burns about 2 calories a day. The metabolic boosting effects to resistance training go far beyond the workout itself. In fact after resistance training, resting metabolic rate remains elevated for up to 15 hours! The bottom line – the more muscle you have the more fat you burn while you rest, drive your car, or even sleep.
During the first appointment, I make it a point to educate a new client on the difference between weight loss and fat loss. The two are not the same and are in fact quite different. It is possible to lose weight and not lose fat. It is possible to lose fat and not lose weight and unfortunately the human body is capable of losing weight and getting FATTER! Yes, it is possible to lose weight and get fatter! Under my guidance, I’m quick to point out to my clientele that there are a million different ineffective approaches to losing weight. However, there are only a few fundamentals to building and increasing metabolism. Upon mastery of the fundamentals, improvement is continuous and ongoing. A shift in mindset from losing weight to building metabolism is often all that is needed for any and everyone to take control their body, physical appearance and metabolism.
Looking for ACCOUNTABILITY, GUIDANCE, DIRECTION, and RESULTS?
During the first appointment, I make it a point to educate a new client on the difference between weight loss and fat loss. The two are not the same and are in fact quite different. It is possible to lose weight and not lose fat. It is possible to lose fat and not lose weight and unfortunately the human body is capable of losing weight and getting FATTER! Yes, it is possible to lose weight and get fatter! Under my guidance, I’m quick to point out to my clientele that there are a million different ineffective approaches to losing weight. However, there are only a few fundamentals to building and increasing metabolism. Upon mastery of the fundamentals, improvement is continuous and ongoing. A shift in mindset from losing weight to building metabolism is often all that is needed for any and everyone to take control their body, physical appearance and metabolism.
Looking for ACCOUNTABILITY, GUIDANCE, DIRECTION, and RESULTS?
Give me a call: 330.665.8140 I'd LOVE to talk to you.
Looking for more GREAT fat/weight loss information? I highly recommend checking out Tom Venuto's best selling e-book Burn the Fat, Feed the Muscle.
Scott, you are the BEST! You actually make taking care of my body (what a drag...) seem like fun!
ReplyDeleteI WAS going go to have a second bowl of granola for breakfast because I'm still hungry, but then I read your message and realized that I really just need to have another drink (of WATER), wait awhile, and then treat myself with a great GREEN SMOOTHIE.
By the way, I add powdered non-fat milk, a couple of ice cubes, and vanilla to my shake. AND - I buy extra-ripe bananas at Acme for only 19 cents a pound.