As you get older, it seems like your body just wants to put on weight.  Even when you eat less, the weight stays. Just about everyone wants to ramp up their metabolism – the way your body converts food calories to energy.
All parts of your body need energy to function, even if you sat in a chair all day and didn’t move (think of them as your “couch-potato calories”). Everyone has their own unique resting metabolic rate, which is influenced by many factors: body weight, muscle mass, age, gender, hormones, genetics, and even medications you take. Get RMR measured with an indirect calorimeter.  An indirect calorimeter measures oxygen consumption through a short breathing test of 5 to 10 minutes and is considered the “Gold Standard” for measuring RMR. Since resting metabolic rate accounts for up to 75% of your total calorie intake and it’s hard to boost RMR significantly, burning more calories each day comes down to being more physically active and exercising more frequently and longer.
Do aerobic activity above the “moderate” intensity level at least three times a week for 30 minutes. Resistance or strength training.  Aim to do this at least two days per week (although more is better) to increase muscle mass, which helps boost your resting metabolic rate. Calories we consume are extremely important, but so is getting the right quality for those calories.  Eating more of the right kind of food is a great way to keep metabolism functioning well. If eight loss is your goal, find a good middle ground to lose weight and this will keep metabolism up and running while you lose.  Most people are either “dieting” and going too low in calories or eating too many calories. To find your unique resting metabolic rate, please contact the Karen Yontz Center.  A registered dietitian can measure your RMR with a short breathing test. Heather Klug, MEd RD is a Registered Dietitian and Cardiac Educator at the Karen Yontz Women's Cardiac Awareness Center inside Aurora St.
Enter your email address to subscribe to our blog and receive email notifications when new posts are published. DISCLAIMER: The information presented in this site is intended for general information and educational purposes. When we are young, our metabolism is naturally high, but as we get older that just isna€™t the case.
For many men, slow metabolism leads to weight gain in the most undesirable places, particularly around the midsection of the abdomen. You can increase your metabolism and build muscle at the same time, by following a few simple steps. Before beginning a program to get a leaner body, you have to realize your metabolism is more than simply burning calories.


It also requires movement of the arms and may be a better option for those who want a workout that uses more muscle groups. You don’t need to eat large portions of carbs, just enough to provide energy for work outs.
The best ways to boost metabolism are to consume lean proteins and start moving, with both resistance training and aerobic activity.
With a few dietary changes and a focus on good, lean protein sources, what you eat can also help achieve a leaner, more muscular body.
After a session of strength training, muscles are activated all over your body, thereby raising your daily RMR slightly.  Research studies show that RMR may increase by around 7% with an intensive strength training program, which may give you an extra 50 to 100 calories per day. They also improve blood sugar levels to squelch cravings, which helps keep portions and mindless eating in check. To find that middle ground—reduce calories but keep calories slightly above your resting metabolic rate so you don’t go into starvation mode. Do you remember the days when you could eat anything that you wanted at any time and never seem to gain a pound?
The best ways to boost metabolism involve movement and physical activity, though some dietary changes can also help.
This is done through muscle building activities like weight lifting or resistance training. A small weight set or exercise bands with different levels of resistance can get you started on increasing muscle mass.
Some type of aerobic fitness is necessary to help the body convert food to energy and burn calories. Consider other options, like a martial arts class or using a treadmill, if you have access to one. Avoid fried, fatty foods and eat plenty of vegetables, fruits, and complex carbohydrates such as beans, rice, or pasta. This is important, because it takes more than burning calories during movement to achieve weight loss and build more muscle mass. You do need to start out slow and gradually increase the weight or resistance, by starting at a comfortable level.
Protein supplements are suitable, as long as they are complete and don’t come with any unnecessary ingredients. But, there is hope for men who want to lose weight and develop a leaner, more muscular body.


If a treadmill puts too much strain on joints, an elliptical machine may work better for you.
Many men find protein shakes help them increase muscle mass when beginning a weight training program. Do this for too long and you’ll lose precious muscle, further lowering your metabolism.  It’s best to lower your calorie intake slightly, but keep calories above your resting metabolic rate.
Remember, small lifestyle changes you make can result in a leaner, stronger body, but it takes time and patience. This allows your body to burn calories like it should and still allows you to lose weight at a slow, gradual pace. Of course we live in the age when we all want to find a quick and easy way out of everything. We want to find a magic pill that will change all of our lives, and the fact is there are thousands of them that claim to do just that.These pills can be very dangerous and even deadly if they are not used properly. There are many solutions that you can easily use to boost your metabolism in a completely natural manner that will not cause more harm than good. The best things that you can do is to exercise regularly and eat a balanced diet as is directed by the food guide pyramid. Even if you have a medical condition that requires you to have a special diet, you can still boost your metabolism.
Part of having a good metabolism is having good physical health and the other part is having good mental health.
Drinking certain teas like green teas can also help you to detoxify your body which will also help boost your metabolism.
Also, it is essential that I mention that a protein enriched diet will help you to build up your bodya€™s natural muscle mass as well.
Adding certain vitamin supplements can also help you to boost your metabolism.Vitamins like vitamin E, D, C, and B will be great for boosting your metabolism. If you dona€™t like the idea of taking them in pill form you can find these vitamins in most fruits and vegetables that are in their most natural state or steamed. Green vegetables are great sources of natural vitamins and minerals that your body needs to stay fit and healthy.




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