In the 10 or so years that I competed in fitness, I did notice my metabolism start to change over time. Now, my trainer will tell you it’s all in my head, and that losing weight and boosting my metabolism took nothing more than changing my ‘diva’ attitude! Well, I will not deny that losing weight and boosting metabolism for anyone most definitely requires a strong mind! But, unfortunately it also requires a stellar metabolism! And as a woman, the metabolism becomes less and less cooperative! In fact, the odds are pretty much stacked against us, hormones, stress and of course age all work to decrease our metabolic rate. And metabolism decreases that come with age have a direct effect of muscle wasting.
As a woman ages her lean muscle mass levels begin to decrease and her body fat levels increase, but especially in those who are not active. Since muscle burns more energy than fat, this means a woman’s metabolic rate will begin to decrease and it will take longer to burn off energy. It also means that a woman’s caloric requirements decrease, however this doesn’t mean her appetite or activity levels will increase to accommodate this change. The result can be increases in predominantly fat weight.
But – do not despair – just because you’re up against a mountain, doesn’t mean you should stop climbing. First and foremost, those hormones and additional fat that us ladies carry is what distinguishes us from the boys, and can add up to some pretty sexy and desirable curves! And second, there are ways we can boost our metabolism for amazing results – ensuring a lean and firm body! Watch the video here and read my solution below.
Before I get to the three ways to boost your metabolism, you first need to examine just how many calories you are currently taking in! Are you certain you are getting the right amount of calories into your body? Eating too many can result in weight gain, while eating too few can actually slow the metabolism. To calculate your needs you can do this using the standard HARRIS BENEDICT EQUATION, which is a formula that uses your BMR or your Basal Metabolic Rate and than applies an activity factor to determine your total daily caloric needs.This equation is provided below…
Step 1 – Determine your BMR:
For Women – 655 + (9.2 x weight in kilos) + (3.1 x height in centimeters) – (4.33 x age)
Step 2 – Take your BMR and multiply it by your appropriate activity level to determine your calorie needs:
For Sedentary Individuals – 1.2
For Light Exercisers (1 to 3 days per week)- 1.375
For Moderate Exercisers (3 to 5 days per week)- 1.55
For Heavy Exercisers (6 to 7 days per week) – 1.725
This just gives you an idea of your starting point – once you know how many calories you basically need to maintain your current weight, you can now consider how many calories will result in weight loss. Remember weight loss is basically a function of calories in and calories out. One pound of fat is equal to 3500 calories, so to burn this consider reducing your caloric intake by about 500 calories per day – this can be accomplished through increases in your workouts and reductions in your food intake.
Ok, so now that you understand what drives your metabolism, let’s discuss the three ways you can boost your metabolism….
#1 – Workout Often
It takes more energy to hold on to lean muscle, than fat, so be sure you are lifting! It has been shown that even long after a weight training workout your resting energy expenditure can remain elevated for 24 to 48 hours post workout! Be sure to lift for lean muscle that means 8 to 12 reps of at least 4 sets, this will help boost your metabolism, but also help stimulate muscle hypertrophy – also known as muscle growth. And ladies, don’t worry about getting bulky and built. It’s not gonna ever happen, we have just too little of the muscle building hormone, testosterone in our body. What it will do is give you lean and trim curves that do look great in sexy, body hugging clothes!
#2 – Eat High Protein Meals
Be sure to get 6 small meals that contain a serving of protein. Protein is highly thermogenic, which means it takes more energy to burn by the body than equivalent calorie options like carbohydrates. Protein supports lean muscle increases and the more lean muscle you have on your body the higher your metabolism. As for eating smaller and more frequent meals, no this won’t help fuel our metabolism, but what it does do is ensure you’re getting a steady supply of food to those muscles. Additionally, it ensures no drops in blood glucose that can cause an energy crash. Eat a small meal every 2.5 to 3 hours.
#3 – Boost Metabolism
If you want to make sure your metabolism is firing on all cylinders, you need to be sure you’re providing it with the nutrients it needs to keep your metabolic pathways firing. That means a diet that is packed with whole foods rich in nutrients, vitamins, minerals, fiber and antioxidants. Vitamins and minerals help fuel energy production in the body, without these essential nutrients our metabolism cannot function optimally. If you are extremely active, be sure to get on a multi-vitamin. Also consider using supplements like green tea extract that have been proven to boost metabolic rate.
So there you have it, three ways you can be sure your metabolism is in overdrive!
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Be Fierce and Rule the World,