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BOOST Your METABOLISM w/ Science (3 STEPS) - How to Increase Your Metabolic Rate to Lose Weight Fast

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Rating: 4.0; Vote: 1

Learn how to boost your metabolism permanently. If you're wondering how to increase your metabolic rate to lose weight, burn fat, and get ripped watch this video. This video will teach you everything you need to know about how to speed up your metabolism. Increase Your Lean Body Mass: 0: 45 Protein Turnover: 1: 40 Resting Energy Expenditure: 3: 08 Thermic Effect of Food 4: 27 NEAT: 5: 37 Recap: 6: 55 You've been told to drink a lot of water to always have breakfast and to eat more frequently in order to increase your metabolism. And all three of these are myths not backed by any scientific evidence. Theres also plenty of other myths like eating spicy food to increase metabolism drinking coffee and other stimulants to increase metabolism, and of course every new fad SuperFood will supposedly increase your metabolism. you know coconut quinoa avocados. But. according to the science there's really only a handful of simple things that we can concentrate on to effect our metabolism. By focusing on these few things we can actually permanently change our metabolism rather than reading Fairy Tail like articles about 10, 20, or 55 ways to increase your metabolism. The first proven way to increase your metabolism is by increasing your lean body mass. Now the exact number of how many calories each pound of muscle Burns isn't fully clear. At one point it was believed to be 50 to 100 calories per pound of muscle but nowadays that seems like an overestimation. Some studies say that for each pound of fat on your body you only burn two extra calories to maintain it. And for muscle it's only six extra calories so it's really not all that much of an increase. On the other hand organs like the kidneys and liver and the Heart can burn up to 200 calories per pound. So it would seem that muscle plays a really small role in your metabolism. However there's a lot about muscles effects that we don't fully know about that could add up throughout the day and can easily explain how muscle can be burning a lot more than six calories per pound. First of all these studies are done in a way that keeps protein turnover at a constant rate. Let me explain what protein turnover is. All day your body is creating and breaking down muscle. We refer to the balance between protein synthesis and protein degradation as protein turnover. If you have more synthesis and breakdown then you're in what's called an anabolic mode and your building muscle. If you have more breakdown then synthesis then you're in what's called a catabolic state that burns lean muscle tissue. The problem with keeping protein turnover the same in the studies is that most types of resistance exercises will accelerate protein turnover which ultimately increases calories burnt hours and sometimes days after the workout. Some studies show that the more muscle you have the more calories you burn after an intense workout. So this is a perfect example how muscle has many hidden effects on your metabolism. When you're done exercising especially after a weight training session it takes time for your body to return to homeostasis. Your body needs time and energy to refill the depleted glycogen stores in your muscles and it also needs energy for more protein turnover. So the assumption that muscle itself Burns a ton of calories at rest is probably not true however muscle after the influence of training specially strength training and high intensity training seems to burn a lot more calories in the recovery process. So if you're not exercising definitely try to incorporate some weight training or some high intensity interval training to help increase the amount of calories that you burn at rest. Like I said we don't know the full story about muscle but we do know that it does influence your resting energy expenditure. In a study called age related decrease in resting energy expenditure in sedentary women we get to see a glimpse of what causes that slowed metabolism that we see as people get older. A lot of people believe that as you get older your metabolism naturally slows down and there's not much you could do. But this might not be true. In this study the results suggest that a loss of muscle mass as we age especially leg muscle can lead to decreases in your resting energy expenditure. The study also does acknowledge that the decreases in resting energy expenditure are not fully explained just by changes in the body composition. So there are other factors at play here. The exact effect down to the number of calories burnt for each pound of muscle is unknown but if you want to improve and increase your metabolism there is a huge correlation
Date: 2021-12-23

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Comments and reviews: 10

Keto
This is definitely very helpful and I think muscle mass does play a huge role and how much calories you burn I am still a little bit overweight but I've also been putting on a little bit of muscle and I think that's been helping me lose more weight combined with a more active job that I have now which I work in a very hard warehouse job like I'm eating 2000 calories more than is recommended for my body weight and that's at the highest activity level than that calculator had I'm eating about 4000 to 5000 calories a day I'm also doing the ketogenic diet and I'm still losing some weight at least eight pounds a month or more eating this amount of calories which according to the calculator I used I should be gaining weight that's why I don't depend on these calculators they don't factor in a lot of things like your lean body mass and how active you actually are
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Artyom
you know this guy is a complete fake when every solution is to basically do strength work outs for everything and he is the owner of the 6 week program and owns numerous gyms. How does he sleep at night knowing he deceives the entire public? Like you can come up to him on the street and be like bro how do I get job X and his response will eventually lead to that you should join a gym and he will hand you his business card with his gym contact info on it
Thats a psychopath right there
And he speaks of science in every video. Yet I've not seen a single link to any research
People like him became a multimillionaire because they are so good at telling people lies for profit and he has no regret about it. Its a psychopath
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Cristian
i got from 92kg to 77kg since January just with a diet, just eating healthy and avoiding sugar and only eating complex carbs(vegetables) and walking with 6kg lost in the first 30 days, i was walking for something between 3 to 5 h a day due to the job i was doing back there. now i walk between 1 to 2 h per day but i have more time so i add some more intense training, the problem is that i do not have access to a gym to do something serious but overall are some good results
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Raphael
Hallo Gravity training Zone,
I Have a question, here's my Situation
I dropped Over 100 Pounds of fat in the last 2 Years i have made konsistent fatloss. But now im afraid my Metabolism is Way lower than 2 Years ago.
How can i bring back a Good Metabolism After 2 Years of Weightloss? Im weighing 106 kg at a height of 6 feet 3 and a bf percentage of around 17-18. I Really want to hit 10 percent, i Hope you can help me out.
Raphael
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BC
the things you mentioned at first (drinking water, coffee, chewing gum. I know these things don't burn /that/ many calories (somewhere between 20-100 extra throughout the day probably, but i'm glad I did them when I started trying to lose weight. It helped me while intermittent fasting and trying not to eat high calorie foods because it makes you a lot less hungry to chew gum, drink water, and have some caffeine.
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La
Metabolism altering just seems like a sham to me. If anything the physiologic effects of the myth can be beneficial for motivation, but in really metabolism is a survival mechanism designed to keep us packing on pounds because food wasn't always plentiful.
It's better to stop chasing the rainbow and just focus on eating better and doing some kind of exercise. Even walking is better than nothing.
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Gabriel
Lovely video content! Excuse me for the intrusion, I would appreciate your opinion. Have you ever tried - Millawdon Right Nourishment Trick (probably on Google? It is an awesome one of a kind product for loosing weight while keeping it off without complex diets minus the headache. Ive heard some pretty good things about it and my work buddy after many years got astronomical results with it.
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astralvenus
I went to a weightloss clinic and was told to eat every 2 hrs. I lost weight but after 2 months I can't digest food that well. Idk if it's all the water I had to drink or protein but it feels like I don't have enough stomach juice to breakdown food
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TheGaming
this is my workout is it any good? : 10 minutes iron butterflies 6 minutes core pummelers 2 minutes of push ups 1 minute squats 3 minutes of weights 2 minutes of walking running or jogging (at least) and 3 random exercises for 5 minutes each.
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Ju
Like he said walking is not an exercise. I walk for more than 2 hours everyday because of my dog. But I am still fat because my eating habits are not changed. Walking alone is not a solution for losing weight.
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