How to speed up metabolism

Below are the only and truest prerequisites for speeding up your metabolism and becoming a witch… 🙂

It has long been proven in the world of science that intense strength training is the best way to increase your "lean" mass. …

But! When I speak human language, I mean "muscle mass" that part of a person's body weight that largely determines your resting metabolic rate at rest.

It's about the same basic / basic metabolism - your body's daily energy (calorie) consumption, which provides life processes and makes up the majority of your daily calorie intake. For example, my basic metabolism is around 1600 Kcal / day + physical activity - training, walking to the store, etc. - about 300 to 700 Kcal / day. On days when I train, I can burn a maximum of around 500 Kcal during my workout. But if I could increase my basic metabolism a bit… Well at least 100 Kcal / day - those would be the calories my body would consume without any extra effort on my part - just keeping my body alive tāpēc That's why increasing my basic metabolism is very important especially for those who want to lose their weight.

How much does the base / basal metabolism change with increasing muscle mass?

One study showed that with an average increase in muscle mass of 2 kg, metabolism increases on average by 7% (~ 100 kcal per day).

Another study showed that increasing “pure” muscle mass by 1.5 kg increased the metabolic rate of 7% (~ 162 kcal per day)

The third study showed that increasing muscle mass by 2.4 kg increased the metabolic rate by 4% (73 kcal / day)

The group that received additional OB (protein) increased their muscle mass by 3.3 kg and accelerated their metabolism by 6% (108 Kcal / day)

The results are mixed, but all of these studies together undeniably show that increasing muscle mass by 1.8-2.2 kg can increase metabolic rate by 6-7 %, which is about 120 Kcal / day.

And the good news is that muscles take up about 2 times less space than fat. That is, by increasing muscle mass, you can lose weight without significantly losing weight - simply by replacing fat with muscle.

But it's just as important to remember that there are a number of factors that can affect both your metabolic rate and muscle mass - and only a few of them are your age, body type, genetics and lifestyle factors that also play a role in your metabolism. speed control.

If you "sit" on a diet to get rid of excess kg, then one of the ways to maintain your metabolic rate and muscle mass - is strength training.

Therefore, I repeat, girls (and boys) do not be afraid of weight bars and dumbbells! These are your best companions on the way to a slim body !!!

In addition to reading:

How does weight loss actually work? 

Effect of strength training on resting metabolic rate and physical activity: age and gender comparisons