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By now, you\u2019ve probably heard a number of people talk about their metabolism and how it\u2019s either slow (because they feel their age has really impacted) or maybe you have the friend that feels they have a fast metabolism and they can eat whatever they want. \u00a0Either way, for our purposes we are going to define metabolism as: determines how quickly and efficiently your body burns calories and how much you can eat in a day and not put on weight. Now, the question is how do you make you make your body a more efficient calorie-burning machine? \u00a0There are 3 parts we\u2019re going to discuss.<\/p>\n
We all have a resting metabolic rate (RMR). \u00a0This is the largest piece of the metabolism puzzle accounting for 60-75% of our metabolism. \u00a0It\u2019s the energy your organs use to stay functional throughout the day. That\u2019s right. Even when you\u2019re sitting doing nothing, your body is still burning calories. \u00a0The more you weigh, the more calories you\u2019ll burn. The more muscle mass you have the more calories you\u2019ll burn. We\u2019ll get into this in a bit.<\/p>\n
Active metabolism is the next piece and is approximately 10-15% of the total metabolic burn. \u00a0This dictates energy you use when walking, running, exercising, etc.\u2026 This particular piece is \u201ceasy\u201d to control Stand vs. sit and you\u2019ll burn more. Run vs.walk. Take the stair vs. the elevator and so on. I\u2019m not saying these choices are always easy or practical, but they are simple.<\/p>\n
Diet induced thermogenesis is the last piece. \u00a0This is what your body uses to digest foods and is 8-12%. \u00a0Studies have shown that spicy foods, green tea and protein can speed up the metabolism 1% for an hour. \u00a0While that may not seem like a lot, remember every little bit helps and the compound effect of adding these types of foods can help you as your metabolism decreases with age.<\/p>\n
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As mentioned earlier, the more muscle you have the more calories you\u2019ll burn. \u00a0One lb. of muscle can burn 7-10 calories a day while one lb. of fat only burns 2-3 calories\/day. \u00a0So, grab some weights and start lifting. If you really want to get a burn, incorporate supersets or giant sets (go from one exercise to another and even add one more with no rest). \u00a0Keep in mind when \u201cdieting\u2019 and \u201cdiet\u201d that restricts calories will slow down your metabolism. This is something I see quite often with clients of mine that are already \u201cfit\u201d and don\u2019t have much weight to lose. \u00a0Many of them aren\u2019t eating enough and their body starts to store fat and their metabolism slows down. We often times need to get them to eat more and lift some weights to combat their previously low calorie way of eating.<\/p>\n
As you can see, your metabolism is complex. \u00a0That being said, there are simple ways to speed it up. \u00a0Move more, add a little spice, protein and\/or green tea. \u00a0Lift weights and don\u2019t cut your calories too low (if at all).<\/p>\n
Scott Keppel is the owner of\u00a0Scott\u2019s Training Systems<\/a>, a world-class coaching facility in Chandler, Arizona. He is a nationally certified trainer through NASM and ISSA. His mission is to empower women of all ages and fitness levels. For more information head to\u00a0scottstrainingsystems.com<\/a>\u00a0or check him out on Instagram at @stsnation.<\/p>\n","protected":false},"excerpt":{"rendered":"By now, you\u2019ve probably heard a number of people talk about their metabolism and how it\u2019s either slow…\n","protected":false},"author":22,"featured_media":7552,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[62,64,63],"tags":[823,783,80,452,99,701,829,715,716,183],"class_list":{"0":"post-7551","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news","8":"category-nutrition","9":"category-workout","10":"tag-diets","11":"tag-foodscience","12":"tag-lifestylehealthfood","13":"tag-mastering-your-metabolism","14":"tag-nutrition-2","15":"tag-nutrition-lifestyle","16":"tag-scientificresearch","17":"tag-scott-keppel","18":"tag-scotts-training-systems","19":"tag-tips-to-burn-calories","20":"cs-entry","21":"cs-video-wrap"},"yoast_head":"\n