Have you been restricting your calories for a while? It probably workes at first but now you are not loosing as much weight and you are tired to keep lowering your daily calorie intake but you want to get a leaner physique.
Increase your metabolism can help you get those results, achieving a similar dress size but more toned with lower body fat while eating more to become stronger and more athletic.
Does that sound appealing to you? Then keep reading!
What metabolism actually is?
Metabolism is all the chemical reactions going on inside your body at any one time
You can’t really have a damaged metabolism
But if you diet poorly by creating a deficit bigger than 500 kcal a day you can have a metabolism used to burn fewer calories, good thing is that you can adapt it to burn more calories what is what we are going to talk about in this post
Total daily energy expenditure (total amount of energy used in a day) = bmr+neat+pa+tee
These are the things that make up your total daily expenditure:
BMR: minimum amount of energy needed by your body at rest to fuel its internal functions. For example temperature, heartbeat or breathing.
Non-exercise activity thermogenesis: the amount of energy used that isn’t through doing exercise, sleeping or eating. For example going up the stairs, being on your feet all day.
If you have an active lifestyle your Non-exercise activity thermogenesis will be higher because of your life choices walk up the stair instead of taking the elevator.
Physical activity: the amount of energy used through physical exercise. Calories burned during a workout
Thermic effect of eating : the amount of calories you burn when digesting.
Digesting protein burns more calories than any other macronutrient because it’s harder to digest, just like whole foods. The refined quality of the processed foods ingredients means it’s more easily digested therefore you burn fewer calories in the process.
What happens when you go on a poor diet where you aren’t following a proper calorie deficit process?
As you start to restrict your calories you body responds very well the first few weeks, after that you hit a plateau and you have to decrease more and more to keep seeing results, that is because our bodies adapt and as result your basal metabolic rate will decrease, on top of that since you are eating fewer calories you are not going to be burning as much when digesting your food.
Other result of poor uncontrolled dieting is lack of energy that can result into burning less calories in your non exercise thermogenesis because when giving the option of going up the stairs or an elevator it’s easier to choose the elevator. And also in your physical activity, since it’s normal to be tired when restricting calories it’s easier to skip the gym.
The reason is that you body doesn’t have enough fuel, so you don’t have enough energy to do the sessions you would normally do..
Also when you do cardio, like running, you burn less calories than before. Since you weight less you don’t need as much energy to move your body, in other words it gets easier to run even at the same paste.
It can also cause stress to your body increasing your cortisol levels. Prior research has demonstrated that dieting, or the restriction of caloric intake, does not lead to long-term weight loss. This study tested the hypothesis that dieting is ineffective because it increases chronic psychological stress and cortisol production – two factors that are known to cause weight gain
But how can I boost my metabolism?
Step 1: Rest time. Balance your hormones.
Take time to rest. We want to lower the stress we cause to our body, training 2-3 times a week for about 2-3 weeks will set our stress levels back to normal and we’ll have more energy to properly go through our workout sessions.
If you are currently doing lots of cardio take it down to light cardio like walking
Prioritize your sleep to help balance your hormones. The regulation and metabolism of several hormones are influenced by interactions between the effects of sleep and the intrinsic circadian system; growth hormone, melatonin, cortisol, leptin, and ghrelin levels are highly correlated with sleep and circadian rhythmicity. Several prospective studies provide strong evidence for a causal relationship between sleep deficit and obesity.
At the end of these 3 weeks you should feel more energized and well rested, and you can now start your long term approach.
Step 2: Workout schedule and build muscle mass.
What usually helps to boost metabolism is to focus on building muscle mass focusing mainly on hypertrophy; it’s a volume-based training where you want to be doing 8 to 10 reps for 3-5 sets per exercise. You want to pick a weight where the last rep is too away from failure, meaning that if you wanted to do two more reps you could. That’s the ideal weight.
You want to focus on doing compound movements and large muscle groups, such as squats, deadlifts, lunges…
If you are new to working out don’t worry, in our Smart Workout Juicelous app we offer a large amount of diverse weight training programs for beginners that can help you during this process.
Spend the first month getting used to the gym and improve your technique to avoid any injury when you decide to increase the amount of weight you lift.
A few tips to get the most of hypertrophy is supersetting; he easiest way to define a superset is: Two exercises combined into one full set, with none to little programmed rest in-between.
This will increase the blood flow of that muscle group so when you activated the muscle by one exercise you can then hit it with another exercise and target it slightly different
But why do they help to boost my metabolism?
Supersets may provide a metabolic benefit, meaning that following a superset based workout, using the 70% of your 1-RMs on every movement, can increase the total energy expenditure compared to a traditional workout. Additionally post-exercise oxygen consumption and blood lactate levels are higher post-workout which suggests you’ll keep burning calories for a longer period of time.
Another tip that can help boost your metabolism is extend the time under tension, meaning to take longer to accomplish one rep, perform the exercise a bit slower to remove the momentum; you should be able to stop at any time during that move, so if you are doing a bicep curl you should be able to stop at any point during the movement, not only when you are all the way up or down.Keeping your muscle under tension for a longer period of time and you will be likely to build muscle quicker.
When building muscle you will weight more, but for a reason: your weight will go up and you basal metabolic rate will also increase, it doesn’t mean you are putting on fat, but putting on muscle. The more muscle you have the more calories you can burn and also the more fat you can burn.
That will help to change your body composition and look leaner.
On top of that you will increase your calorie burn through your physical activity, weight training is very effective at burning calories because you are always operating at t a limit where you are pushing as much resistance as you can you there is always room for improvement so you can’t get adapted to that. Contrarily, plain cardio or running get easier the more you do them hence the fewer calories you burn.
In the process of increasing your metabolism, you can start incorporating calisthenics
Step 3: Food is good. Fuel your body.
In term os food you want to increase your calories , for example if you are working out 4 times a week we recommend to increase your calories by 100 calories every two weeks. Do that until you reach a point where based on your stats you consume the calories you need to stay at the same weight. There are lots of internet calculators that can help you calculate your daily calories, use them as a guide to set your long term calorie goal.
It can be scary to increase your calories but if you are in a bad diet, where you are restricting more that 500 calories per day because you are trying to lose weight you can damage your metabolism by slowing it down too much and you should consider adopting a healthier diet where you are giving you body the fuel it needs to properly function.
Remember this is a long process to a long term healthy lean body, it’s not a two months approach, balancing your hormones and building muscle take time. Trust the process and do it for your health, our bodies take a long time to adapt, if you gain a little bit of fat the first two weeks it’s very normal but it will go down on the next weeks if you go on with this process.
Let us know in the comments if you think this was helpful in if you’d like to see a video diaries of one of our team mates to follow this process using our app!!
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