How to raise your metabolism

Raising Your Metabolism Is Rewarding

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From yo-yo diets to extreme exercise routines, there is a strong buzz about the effective way to lose weight is to increase your metabolism. There are various approaches to increasing your metabolism, some better then others, but this article solely addresses how exercise can increase yours.

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Instructions

Difficulty: Challenging

Things You’ll Need:

Discipline
Drive
Goal

Step1

2 Subgroups of Exercise

Exercise does in fact raise your metabolism. Most of us know that exercise can be split into two sub groups:

1. Aerobic
2. Anaerobic

Aerobic training uses fat as its primary source of fuel, while engaged in. Aerobic training is to perform exercise in long durations (running, biking, sports) and means "with oxygen", which refers to the use of oxygen in muscles energy-generating process.

Anaerobic training is more of a non-endurance training and means "without oxygen." Carbohydrates are the primary source of fuel used by the body during exercise. Examples are resistance training with free weights, machines, bands, and cables)

But wait, before you cross off anaerobic training from your routine because of it using carbohydrates as opposed to fat with aerobic training, think again. They both raise your metabolism! True, anytime you lace up your running shoes to go for a jog or step on an elliptical, several minutes into it, your metabolism does rise. This is only a temporary rise in the your metabolic state. On the other hand, anaerobic training will help increase more lean muscle mass -which in turn- will have a permanent increase in metabolism.

Factoid:
Every one pound of lean muscle mass gained, your body will burn approximately 50 more calories a day, just to maintain that muscle.

Step2

Both anaerobic and aerobic exercise are important elements to a overall successful training program. It is wise to perform your anaerobic (resistance training) exercise before you train aerobically because of the fact a resistance training exhaust the glycogen stores within the muscles. Further more, this will prevent your body from going into a catabolic state (meaning the use of muscle as fuel).

Step3

Take it slow. Everybones body will respond to exercise differently. Don't let anyone promise you results due to a "one size fits all" routine. Trial and error may have long term success! Patience is virtue! There are on short cuts to a lean and fit physique.

Tips & Warnings

Be sure to include resistance training to your training program
All exercise can be linked to elevation in the body's metabolism
Always consult a physician before starting a exercise program

Comments

Wellness4Work said

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on 1/6/2008 CCrock: True, your heart rate will remain elevated-and yes you will burn more calories will you engage in your strength training
Your body has already taped into your glycogen stores (carbohydrates) during your aerobic training, which lead to your body to tap into muscle mass (if needed) as a fuel source during your strength training. Your goal should be to use carbs (and avoid amino acid/muscle) as your primary source of fuel during resistance training.
Thanks for reading!

CCrock said

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on 1/5/2008 Thanks for the clarification between the 2 types of exercise. I had it backwards, I would always do my cardio and THEN strength training...Because I was told that once you get your heart rate up, it will keep up and you burn more calories while doing your strength training.

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