1. 1.Train With Weights
Regularly
Resistance
training induces muscle damage,
which is necessary for muscle growth to occur. A study published in Medicine
and Science in Sports and Exercise found that subjects who trained on a regular
basis for six months experienced a 7 percent increase in their resting metabolic
rate.[1] But you don't have to wait that long to see a boost in your
metabolism: A strenuous bout of resistance training has been shown to elevate
metabolic rate by as much as 11-12 percent for two hours post-workout, and even
9 percent for up to 15 hours post-workout.
To fully capitalize on the benefits of
resistance training, be sure your workout focuses on all the major
skeletal-muscle groups with multijoint movements and multiple sets, and
frequently targets the 8-12-repetition range, and even the 12-20 range on
occasion.
2. Choose High-Intensity Exercise
The style of exercise you choose also
has a major impact on your metabolic rate. After completing a bout of
high-intensity exercise—think intervals or circuit-style resistance
training—your oxygen consumption (sometimes referred to as excess post-exercise
oxygen consumption, or EPOC), is elevated in an attempt to replenish substrates
used up during exercise.[3,4]. This rise in EPOC elevates energy expenditure,
potentially for up to 24-48 hours, which further impacts your metabolic rate
long after your session ends.
3. Eat Enough Protein
Consuming dietary protein directly
triggers muscle growth and repair. To maximize protein's muscle-building
response, it's important that you're not only eating enough, but that you're
eating it frequently throughout your day. Remember, the amount of muscle mass
you have impacts your metabolic rate; to boost your metabolism, it makes sense
to prioritize protein appropriately throughout the day.
In addition to eating sufficient protein at each meal, it's advantageous to
spread your protein out in equal amounts across multiple meals rather than
consuming it in just 1-2 large meals and a few protein-poor meals.[5] To
maximally stimulate the muscle growth and repair response from protein, you
must meet a minimum threshold every few hours, which for most of us is 25-35
grams of high-quality protein.
4. Stop Dieting Year Round
Long-term dieting can adversely impact
your metabolism, because it causes your body to begin conserving energy, which
then depresses your metabolism. It's been shown that long-term dieting
negatively effects your total daily energy expenditure by reducing the number
of calories you burn per day.[6] For every week you diet, aim to spend at least
as many weeks off your diet. This will help provide adequate time for your
metabolism to be restored to pre-diet levels and allow ample time to increase
muscle mass. Ideally, the longer you can spend away from a calorie deficit, the
better the impact you'll have on muscle mass, and ultimately your metabolism.
No comments:
Post a Comment