How Workout Increase Your Metabolism

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How Much Does Strength Training Boost Metabolism?

How Much Does Strength Training Boost Metabolism?

The truth about how the number of pounds lifted translates into calories burned

The claim is that strength training will help you gain muscle and increase your metabolism. It's a winning proposition for any woman who wants to maintain a healthy weight without counting calories or sweating it out in the gym.

Lifting weights and building strong muscles has numerous benefits, including injury prevention, improved bone density, and a lower risk of type 2 diabetes and other diseases—not to mention the badass feeling you get when you can haul a large piece of furniture up the stairs by yourself. Another frequently mentioned advantage of strength training is that it raises your metabolism. But how much does strength training boost your metabolism? The solution is contingent on a number of variables.

The truth is that the rate of your metabolism is largely determined by factors outside of your control.

Your basal metabolic rate (BMR)—the calories you burn just to live—is influenced by a variety of factors, including gender, genetics, and age, according to Tim Church, M.D., professor of preventative At Louisiana State University's Pennington Biomedical Research Center, he studies medicine. According to research published in the medical journal PLOS ONE, the size of your internal organs plays a significant role in why some people burn more calories at rest than others—in fact, the study discovered that organ size can explain 43 percent of the differences in people's metabolic rates.

Your total body mass is the most important factor in determining your metabolic rate. "The more cells, even fat cells, you have in your body at any given time, the more furnaces you have burning," Dr. Church explains. Consider the following: Charging your tablet requires more power than charging your phone. People who are taller and have a larger bone structure will have a higher BMR than those who are shorter and slimmer. While you can change your body mass by gaining or losing weight, you cannot change your height or bone structure. According to Dr. Church, genetic factors account for the majority of a person's BMR.

Building more muscle mass is one way to boost a person's metabolic rate.

According to Dr. Church, each pound of muscle burns about six calories per day at rest. That's roughly three times the number of calories burned by a pound of fat, which burns about two calories per day.

So, how does that play out in practice? For example, if a woman gains 10 pounds of muscle while losing 10 pounds of fat, she will burn 40 extra calories per day. Forty calories per day isn't as significant as a dietary change, but for people looking to lose weight, it can still make a difference in the long run.

It's important to remember that because everyone is different, these are just estimates. The numbers will undoubtedly differ for each individual. Many factors, including genetics, hormones, sleep, and diet, can influence how quickly our bodies burn calories. And, again, some people may have a more difficult time losing fat or gaining muscle than others—there are so many factors at play, and our body chemistry is all different. Strength training is important for many, many, many other reasons (more on that later), but if you want to increase your metabolism, it's important to have realistic expectations and understand that strength training can make a difference, but it won't drastically change how many calories you burn from one day to the next.

More muscle means longer, more intense workouts, which can increase the number of calories you burn even more.

When people say they want to boost their metabolism, they typically mean they want to burn more calories. So it's worth noting that simply having more muscle means you'll burn more calories during workouts. This is because you will be able to work harder and for longer periods of time.

"Because you're gaining muscle through resistance exercise, you'll be able to do more." "You can work out harder and hike steeper trails," says sports dietitian Marie Spano, M.S., R.D., C.S.C.S. "This will increase the number of calories burned." That is significant."

If you don't care about how many calories you burn, it's still encouraging that strength training can improve your athletic performance. (Once again, there are numerous advantages to exercise that have nothing to do with calories, weight, or metabolism.)

Following a strength-training session, 

your metabolism remains elevated due to a process known as excess postexercise oxygen consumption (EPOC). However, the impact is minor.

EPOC is also known as the afterburn effect. It refers to all of the oxygen (and energy in the form of calories) that your body takes in and uses following exercise to help repair and recover your muscles.

According to research, strength training is particularly effective at increasing EPOC. That's because strength-training sessions, on average, put the body through more physiological stress than cardiovascular exercise, even high-intensity cardio intervals. However, it is important to note that overall exercise intensity has the greatest impact on EPOC. As a result, squats, deadlifts, and bench presses with heavy weights will be far more effective at increasing EPOC than bicep curls and triceps extensions with light weights.

How much of an impact does EPOC have? In one study of young women, basal metabolic rate increased by 4.2 percent 16 hours after a strength-training session lasting an hour and 40 minutes—the equivalent of burning an additional 60 calories on average. That's a long workout, and the extra calories aren't exactly substantial. Furthermore, EPOC is not a long-term boost. According to research, it can last anywhere from 12 hours to a few days, depending on the workout and who does it. The calories you burn from EPOC can add up over time, especially if you lift weights three or four times per week, but it doesn't have a significant impact on your metabolism.

Finally, the exact EPOC boost you get from your strength-training workouts is determined by the exercises you do, the weights you use, the reps and sets you do, the rest you take, and the total time you sweat it out—not to mention your genetics, current fitness level, and muscle mass.

We lose muscle mass as we age, so strength training is critical for maintaining it—and a healthy metabolism.

According to research, the body begins to lose muscle mass as early as age 30, with women losing up to 15% of their total-body muscle per decade by the age of 50. Aside from a loss of strength, a loss of muscle mass is associated with a loss of metabolism, according to Emilia Ravski, D.O., a sports medicine specialist at Hoag Orthopedic Institute in California. According to Tufts University research, this decline in metabolic rate is one of the driving factors of the weight that women tend to put on after we naturally reach our peak muscle levels in our 20s.

However, with a targeted total-body strength-training program, you can not only prevent muscle loss, but also increase your muscle mass (and keep your metabolism going) for the rest of your life.

In other words, while strength training may not significantly increase your metabolism, it can assist you in maintaining your metabolism as you age.

Compound movements and heavy lifting 

are the best ways to gain muscle mass and increase metabolic rate.

Focus on incorporating at least three strength-training workouts into your weekly exercise routine and prioritizing large, compound movements (which require multiple muscle groups to work at once) over small, isolation If you want to gain muscular mass, you need do exercises.

"Adding a few bicep curls to your workout is beneficial, but it won't have the same impact as pull-ups," Spano says. Squats, deadlifts, shoulder presses, lunges, rows, and bench presses are all excellent exercises for stimulating as much muscle growth as possible with each rep.

Lifting weights that are heavy enough that you can only get 6 to 12 reps per set with proper form will also help increase muscular size rather than muscular endurance. Compound exercises allow you to lift heavier, so the two go well together. Spano urges, "Don't be scared to go heavy."

Strength training is fantastic for your health and fitness.

Building muscle may not significantly increase your metabolism, but this should not deter you from lifting weights.

At the end of the day, yes, strength training has an effect on metabolism, but any increase will be minor and secondary to all of the other health benefits of strength training. Any change in metabolism or increase in calorie burn varies greatly from person to person and is determined by a variety of factors, including genetics, eating habits, health conditions, the type of workout you do that day, how much sleep you get, and even how stressed you are on any given day. But incorporating a couple of strength training sessions into your fitness routine is worthwhile regardless—you'll feel stronger and be able to say healthier for the rest of your life. Those are the best and most promising work benefits.

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