Your metabolism is the engine of your body, and this engine is constantly running. How hot and fast it runs is somewhat driven by the choices you make each day. Go on a very low calorie diet and your "engine" will slow down. Why? Because you haven't given it any fuel to burn. Add muscle and your engine will burn hotter and your will begin to lose weight. There are simple ways that your can stoke your engine and create an efficient calorie-burning metabolism.
Metabolism and Exercise
Step 1
Learn your Resting Metabolic Rate (RMR). RMR is how many calories your body needs at rest. Or think of it as your engine while idling. Without this information it is harder to set yourself up for success. A simple way to determine your RMR is found in the "Sports Nutrition Guidebook by Nancy Clark." Multiply your current body weight times 10 (ie: 120 pounds x 10 = 1,200 calories per day). This will result in an estimate of your RMR.
Step 2
Determine how many calories you need in addition to your RMR. If you are currently sedentary, add 20 to 40 percent; moderately active, add 40 to 60 percent; and very active, add 60 to 80 percent. This will give you a range of how many calories your body needs per day, including your activity. Remember, this is what you need to maintain your current weight.
Step 3
Subtract 20 percent or 400 from the total number you got in Step 2. This is the number of calories that will help you lose weight while still keeping your engine running strong. Theoretically, if you create a 500-calories-per-day deficit you will lose the recommended pound per week, as a pound is equal to 3,500 calories. For most people it is more satisfying to create this deficit by decreasing 250 calories in food and burning 250 calories during exercise. Of course, you can always focus on burning more calories by adjusting your workouts.
Step 4
Rev your engine by increasing the intensity of your workouts. Just like the engine in your car, if you rev it up it will burn more fuel (calories) and will stay hot longer. You can increase intensity by going faster, exercising longer or changing your usual type of exercise. By increasing the intensity of your workout you will burn more calories while working out and your RMR will stay elevated longer once you have stopped exercising.
Step 5
Lift weight 2 days per week. Muscle requires more calories to maintain than fat. So, by adding more muscle you will be increasing your RMR and making your engine more expensive to maintain. If you are unfamiliar with lifting weights, consider hiring a certified personal trainer. Reputable certifications include American College of Sports Medicine (ACSM) or American Council on Exercise (ACE).
Tips and Warnings
- Keep an exercise and food journal. Divide your daily calorie needs into three to five parts of the day. Make small achievable goals for each week.
- Check with your doctor before beginning an exercise program. Consult a physician if you feel light-headed, dizzy or short of breath while exercising.
References
- "Nancy Clark's Sports Nutrition Guidebook," Nancy Clark, MD, RD 1997
- ACMS's Health & Fitness Journal, "10 Ways to Put More 'Work' in Your Workout," James A. Peterson, PhD, FACSM, Vol 13/No 5
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