Important news on ways to growth metabolism. We know our bodies burn calories... That everything we do uses energy. The estimate of fat you burn if you were to lie down all day is known as the resting metabolic rate... And this estimate is unique to you.
There are many factors that go into the rate your body burns calories. Height and weight, if you're male or female (women generally have slower metabolisms compared to men), your age (metabolism slows as you grow older), the estimate of muscle (muscle burns fat faster than fat) and your Dna. And while you can't turn what you've got, here are 5 steps you can take to help burn more fat.
1. Cardio workouts keep your metabolism humming along, even though it's normally resistance training that gets all the credit. While muscle does burn as much as three times more than the same estimate of fat, working on your cardiovascular ideas is also very helpful to your metabolism. Some new research helps to elucidate why.
Subjects pedaled on a stationary bike flat-out for 47 minutes. They ended up cutting 190 fat more from their resting metabolic rate for a full 14 hours After the workout. Add this to the 500 or so fat (on average) that they got from the rehearsal itself and you'll agree the results are rather impressive.
Two or three vigorous workouts a week could see you losing a pound every two weeks thanks to the estimate of fat burnt during the workout, and for hours afterward. And the good news is that any performance that gets you sweating and you can keep going for at least 45 minutes will give the same results.
2. Don't skip sleep as more sleep authentically brings on a faster metabolism. Just one sleepless night cuts your resting metabolic rate by roughly 5%, well into the following day - this comes from research. What's more, you burn up to 20% fewer fat when breaking down and digesting what you eat. Scientists have also found that women take in over 300 added fat when getting only 4 hours sleep compared with when they get a more realistic 9 hours of good capability sleep.
You'll want to try to get at least 7 to 8 hours of sleep a night. If you're having trouble, look at your sleep habits, and your sleeping space for clues as to what's holding you awake. By practicing good sleep habits, you can quickly, authentically get your metabolism back where it should be.
3. Metabolism rate reduces with age, but you can fight back. A new study finds that the natural drop in estrogen that occurs in menopause also reduces performance in estrogen receptors found in the brain which have the role of managing the estimate of fat burned by the body. Less estrogen brings a more sluggish metabolism - women this age burn up to 50 fewer fat each day than they did before menopause.
You can counter the slowdown by hitting the weights. Quarterly weight lifting adds sufficient muscle to work off up to 45 fat a day, which helps to make up for the lack of estrogen. But, the workout is not easy - 3 sets of 10-12 reps of anywhere from 8 to 10 separate exercises done on 3 days a week for 3 months is what brings the numbers quoted in the research.
4. What you eat affects your metabolism, and if your blood sugar drops during the day, the end consequent is less muscle (blood sugar dips cause cortisol to be released which breaks down tissue - which includes muscle - for fuel). An idling metabolism is not what you're after, and you can prevent this by eating smaller meals, and adding up a few low calorie snacks to keep your blood sugar garage all through the day.
5. Have a small, healthy snack before bed as blood sugar levels fluctuate every 3 hours.This means that if you ate at 6:00 pm, by 9:00 pm those levels are drooping. It's a myth that eating before bed is not a good idea - so as long as you keep the snack healthy, its one of the best ways to growth metabolism rates while you sleep.
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