These are the only 4 ways to boost metabolism

These are the only 4 ways to boost your metabolism 🔥

Your metabolism is your body’s overall energy expenditure, the number of calories it burns in 24hrs.

There are 4 components of metabolism:

1. RMR (resting metabolic rate) – the number of calories your body burns from just “existing” at rest.

2. EAT (exercise activity thermogenesis) – the number of calories your body burns from performing exercise.

3. NEAT (non-exercise activity thermogenesis) – the number of calories your body burns from movements not characterized as formal exercise.

4. TEF (thermic effect of food) – number of calories your body burns from digesting the food you eat.

If you want to “boost” your metabolism, it can really only be done by moving one of those levers.

So which lever has the most significant effect?

There’s some debate about whether walking is considered to be EAT or NEAT.

If it’s EAT, then EAT is by far the most significant lever to pull on the world of metabolism.

If it’s NEAT, then NEAT is by far the most significant lever to pull on the world of metabolism.😂

A standard strength workout in the gym only burns ~150-200 calories.

But if you walk for an hour, that can burn ~240-360 calories.

Given the number of hours in the day and how easy it is to recover from walking, you don’t need to stop at just an hour; I walk 4-8 hours per day, burning 1200-2400 calories per day!!

That’s something you can begin implementing TODAY.

The other most modifiable component of metabolism is your RMR (resting metabolic rate).

This is basically the number of. calories burned per day for your body to support the muscle and fat in your body.

A pound of muscle burns 6kcals at rest, while a pound of fat burns 2kcals at rest.

So if you currently weigh 200lbs, burn off 50lbs of fat and build 50lbs of muscle, then you could burn. 200kcals more per day just from existing.

But that takes a VERY long time, and the more likely scenario is that your weight comes down, reducing your RMR.

All the more reason to walk more to counteract the reductions to RMR brought on by weight loss.

Sources from the video:
PMID: 21484913PMID: 36702913

#fitness #muscle #fitnesscoach #gym #metabolism

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