Improve Metabolism to Lose Weight

How do we improve metabolism to lose weight? 

The most common advice in mainstream fitness circles is simply to do tons of aerobic activity, what most people call "cardio".

What is missing from that advice? Lots.

When we do any activity like aerobics we are only temporarily raising our metabolism, only for the time we are doing that activity.

The key to raising our metabolism long term is to build muscle with resistance training.

By lifting weights, or by using bodyweight isometrics, or by using resistance bands, ect...

Why?

Improve Metabolism to Lose Weight

The best way to improve metabolism to lose weight is to add muscle to our bodies. Why?

After the age of 25 we begin losing a half pound of muscle every year if we don't do some kind of strength and resistance training.

And since every pound of muscle we have on our body burns more than 37 calories per day... 

If we are 45 years old and have not been doing strength training, we have lost a full 10 pounds of muscle since our youth at age 25.

And because of this, predictably, we have gained fat simply because our metabolism burns 375 LESS calories per day. Simply because we lost muscle mass over time.

Without strength training our bodies become less efficient and we pack on fat.

Improve Metabolism to Lose Weight

So when we work to improve metabolism to lose weight, we want to begin our journey with a resistance training program.

Realistically we can add most of the muscle back that we lost over the years, and we can do it very fast.

Most of the time when people begin a new diet or a new fitness program:

I see them taper off and just quit because they don't get the fast results they want.

Because what they are missing is an important foundation.

Strength training is that strong foundation. 

Because what we want is to raise our RESTING metabolism. 

And by adding that extra 10 pounds of muscle we burn 375 extra calories - 

Every day.

While sitting still.

That's why a safe strength training program should be the base fitness approach for all adults looking to lose fat.

Improve Metabolism to Lose Weight

So - what else can we do to improve metabolism to lose weight faster?

After adding a good resistance training program, focus on changing these other things over time also -

• cut down on stress

Believe it or not, stress is the number one cause of not being able to get rid of stubborn fat. Being stressed out produces more hormones that keep us from losing weight. 

• assure you get 7-8 hours of sleep

Hormones are responsible for this too. If we don't sleep enough then our hormones get out of whack, just like if we are stressed all the time. Sleep and relaxation are the two natural ways to realign our bodies to burn fat more efficiently.

• drink LOTS of water

If we drink a gallon of ice cold water a day we actually burn an extra 123 calories. Which adds up. Our bodies also end up working better, all of our organs function better in turn, and we live longer.

• set a great nutrition plan

Everyone responds differently to different nutrition plans. There is one that is right for you, it just may take some experimentation. 

I can't claim to know what would work best in your case, but there are so many to choose from. 

I've seen my clients get great results from using keto, the whole 30, paleo, vegan, cutting calories, cutting carbs, intermittent fasting, or even a combination of some of these can work great.

Everyone's lifestyle is different, don't be afraid to give one of these a try.

So .... what about aerobic activity, what people call 'cardio'?

Improve Metabolism to Lose Weight

Aerobic activity can absolutely help you burn calories a bit faster, when utilized properly.

The results need to outweigh the risk. What do I mean?

If you have a really bad knee and it hurts the joint even more to run or jog, then please, do not go jogging. Anywhere from 40-60% of runners get injured every years.

If you have a painful hip joint then bike riding may not be good for you.

If you do enjoy aerobic things like jogging, biking, skiing, or things like that, do them safely as possible and minimize the risk as much as possible.

Safety above all.