• Home
  • Club Hours
  • About Us
  • Contact
  • Member Portal
Locally Owned and Operated Try Us Free!
  • Membership
    • Information
    • Member Referrals
    • Testimonials
    • Free Mini-Membership
    • Upcoming Events
    • Member Portal
    • Get the scoop
  • Personal Training
    • Our System
    • Training Levels
    • Meet Our Trainers
  • Ortho-Kinetics®
    • Test
    • Train
    • Treat
    • The Institute
  • Group Exercise
    • Group Training
    • Yoga
    • Pilates
    • Classes & Schedule
  • Therapy
    • Massage
    • Synergy Sports Rehab
  • IRON Grill
    • Menu & Hours
    • Conference Rooms & Events
  • Amenities
    • Nutrition
    • Tykes Childcare
    • Affiliates
    • More Amenities
  • Blog
    • Fitness
    • Nutrition
    • Therapy
    • Lifestyle

Revving Up Your Metabolism

  • At November 27, 2019
  • By Wes
  • In Nutrition
  • 1

You have probably heard of the term “metabolic rate,” but if you haven’t, here is a quick review…

Metabolic rate refers to the rate at which your body burns calories on a daily basis. Your daily metabolic rate has three components:

  • Organ systems (kidneys, liver, etc.), brain function, heart contractions, and respiration (breathing) are 55% to 70% of daily caloric expenditure.
  • Voluntary muscular activity (any & all movement) is 20% to 40% of daily caloric expenditure.
  • Digestion of food is 5% to 10% of daily caloric expenditure.

There are several methods one may utilize to increase one’s metabolic rate; most are temporary, but one is permanent…

Temporary Metabolic Boosters:

Eat Complete Proteins

The complete proteins are represented by eggs, dairy, and animal meats. Many nutritionists consider soybeans to be a complete protein, but they have a lower bio-availability rating than the others. Metabolic boost is approximately 10%, lasting about 3 hours. (Carbohydrates and fat have a negligible metabolic effect).

Strength Training at Higher Intensity

Though aerobic training (“cardio”) burns calories, there is virtually no metabolic boost post workout. On the other hand, studies reveal high intensity strength training will lead to a metabolic after-burn, lasting hours after the cessation of exercise. This is probably due to hormonal changes during the exercise event.

Herbs and Stimulants

Various herbs and stimulants may exert a temporary increase in metabolic rate by causing the release of hormones. Caffeine and similar substances will stimulate the adrenal gland to release epinephrine and norepinephrine, elevating heart rate and increasing work output. There are potentially harmful side-effects that must be considered with stimulants. Capsaicin, the substance that makes chili peppers hot, also increases heat production in the body, but has not been thoroughly studied in relation to fat loss.

Permanent Metabolic Booster:

Lean Muscle Mass

Muscle is a metabolically active tissue in our body, requiring energy (calories) to sustain and repair it. A pound of muscle requires 40-70 calories per day. A five pound muscle gain would boost your daily energy expenditure by 200-350 calories per day, 365 days of the year! Nothing comes close to this, and as long as you maintain it, the boost is permanent.

 

The bottom line is, put the majority of your workout energy into strength training to permanently increase your metabolic rate.

Wes Cade,
Nutrition Specialist
Ortho-Kinetics® Trainer

  • Tweet

One comment


  • Janet Coon

    Wade this is wealth of information thanks for posting & sharing 🙂

    February 19, 2013
    Reply
Click here to cancel reply.

Leave a comment


Name*

Email(will not be published)*

Website

Your comment*

Submit Comment

Categories

  • Fitness
  • Group Exercise
  • IRON Grill
  • Lifestyle
  • Nutrition
  • Ortho-Kinetics
  • TELOS Tells All
  • Uncategorized
  • Yoga

Archives

  • December 2019
  • November 2019
  • October 2019
  • September 2019
  • August 2019
  • July 2019
  • June 2019
  • May 2019
  • April 2019
  • March 2019
  • February 2019
  • January 2019
  • October 2018
  • August 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • June 2017
  • May 2017
  • April 2017
  • March 2017
  • January 2017
  • November 2016
  • September 2016
  • August 2016
  • June 2016
  • April 2016
  • March 2016
  • February 2016
  • October 2015
  • August 2015
  • July 2015
  • June 2015
  • May 2015
  • March 2015
  • February 2015
  • January 2015
  • October 2014
  • September 2014
  • August 2014
  • July 2014
  • June 2014
  • May 2014
  • April 2014
  • March 2014
  • February 2014
  • January 2014
  • December 2013
  • November 2013
  • October 2013
  • September 2013
  • August 2013
  • July 2013
  • June 2013
  • May 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • July 2012

Search

Blog Calendar

December 2019
S M T W T F S
« Nov    
1234567
891011121314
15161718192021
22232425262728
293031  

Tags

aerobic exercise ART carbs Dance dietary fat Dietary Supplements equipment exercise fats Fitness Gluten gluten allergy Group Fitness Growth Hormone gym etiquette Health inflammation MAT Matt Lindenmeyer member spotlight member testimonials metabolic rate metabolism metabolism myths muscle nutrition Nutrition Article Nutrition Article of the Month Ortho-Kinetics party Peak 8 personal training Poliquin sugar supplements TELOS TELOS internship TELOS Nutrition TELOS Tells All TELOS Testimonial The Silent Killer training weights weight training Wes Cade

Get on the List

Recent Posts

  • Daily Specials 12/9/19-12/13/19
  • Revving Up Your Metabolism
  • Business Trip or Vacation Meal Planning
  • Intermittent Fasting
  • Complete Proteins (Eggs, Dairy & Animal Meat)

Whats all the Buzz About?

Loading Quotes...

Member Testimonials


Search

  • Facebook
  • Twitter
  • Youtube
  • Flickr
  • Pinterest
  • G+
  • Blog

Keep in touch

Share This
Facebook
Twitter
Email
  • Home
  • Membership
  • Careers
  • Hours

972-386-2582 | 13701 Dallas Parkway | Dallas, TX 75240

© 2019, Telos Fitness Center