Metabolism can be a confusing topic to understand, especially in the midst of a multitude of false claims and advertising scams. The reality, however, is simple. Your metabolism can be modified, which allows you to burn more calories--and more fat--easier. The type, intensity and frequency of your weight training program can modify your metabolism. Understanding how it is modified will change your perspective on the way you work out.
Function
Your metabolism is the amount of energy your body needs to sustain itself. Because muscle requires calories--or energy--to survive, increasing muscle size and density will increase your metabolism. This is accomplished by increasing the size of your individual muscle fibers using the National Academy of Sports Medicine's (NASM) optimum performance training model. This model recommends using weights to strengthen all the major muscle groups. Each exercise should be performed for three sets of eight to 12 repetitions. Begin your workout with bench presses and seated rows, then move to squats, bicep curls, tricep extensions, shoulder presses and hamstring curls.
Time Frame
Change training phases every four weeks for optimal gains, says the NASM. After about four weeks, your body adapts to the kind of workout you are doing. Switch exercises to keep from hitting a plateau. True muscle gain can take anywhere from six to eight weeks.
Considerations
The type and intensity of weight training can have a profound affect on short- and long-term metabolic changes. For example, a high-intensity exercise session that features multiple sets of higher repetitions--15 to 25--with little to no rest will increase the amount of calories your metabolism uses for up to 48 hours. It does this by depleting your muscles of their stores of sugar. However, a protocol that uses lower repetitions--eight to 12--and complete rest periods increases muscle mass and boosts metabolism long term by increasing the diameter of muscle fibers. A well-rounded exercise program will contain smatterings of both.
Benefits
Lifting weights to increase your metabolism will help your body burn more fat and become stronger, faster and more stable. It even helps prevent osteoporosis, according to the American College of Sports Medicine. The end result of consistent weight training is a healthy, comfortable body that burns fat easily.
Warning
Nutritional supplements are a multibillion dollar industry. Some companies are cashing in on claims that are less than true. Supplements that claim to boost the metabolism are only effective while you take them, will start working after a month and may only provide a negligible amount of the boost they advertise. Most supplements--aside from creatine, protein and caffeine--are not scientifically proven to provide any added metabolic effect, and even these come with guidelines for safe use. Consult a competent professional before adding supplements.
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