He thinks you have a slow metabolism? You can not lose weight and are looking for a quick and easy way to increase it? All you need is a break of five minutes to read this article.
Metabolism is the set of biochemical and energy processes occurring in our body; such reactions are intended to extract and process the energy contained in food, and then headed to meet energy needs and structural cells. The end of the adjustment mechanism provides the balance of all these metabolic reactions, depending on the actual availability of nutrients and cellular applications.
The existence of living organisms depends on the introduction of a sufficient amount of energy to meet the metabolic requirement, commonly known material nutritional needs. In turn, these requirements are closely related to daily energy expenditure: the more calories you burn calories and many others should be introduced. We arrived at this stage to give a simple definition and an alternative metabolism:
- Metabolism is the rate at which our body burns calories to meet their basic needs
by this definition we have:
- accelerate our metabolism simply increase the vital needs of the body, increasing energy costs
Daily energy expenditure is influenced by three main factors: basal metabolism, thermogenesis induced by diet and physical activity. In these three components must focus efforts to increase metabolism.
The basal metabolic rate is the low energy needed to control vital functions and wakefulness. As shown in the figure, in a healthy way and sedentary BMR accounts for approximately 60-75% of total energy expenditure.
increased lean body mass and exercise is a strong stimulus for metabolic activities. More muscles and consume more calories during the day, regardless of age, thyroid function and level of physical activity. Muscle, in fact, is a living tissue, in the ongoing renewal and metabolic requirements much higher compared to adipose tissue (almost ten times). If you want to calculate your basal metabolic rate, or go to which you can refer to this article: The basal metabolic rate
better muscle tone helps burn more calories even while exercising. While we do our sports metabolism increases significantly and remains elevated for several hours at the end of training session (up to 10 hours after particularly intense). To speed up your metabolism mixed farming, characterized by a high intensity work (toning exercises with weights, machines or free body), followed by an aerobic activity such as running, cycling or duration of swimming is recommended .
Strength training exercises increase metabolism indirectly due to increased secretion of anabolic hormones and the consequent accumulation of muscle mass
The activity of the resistance to significantly speed up your metabolism during exercise, holding for 4-8 hours; Instead, they have a modest effect on the basal metabolic rate, because they tend not to change the muscle mass.
The combination of these technical training can dramatically increase your metabolism by building muscle capillaries and mitochondria rich.