HOT TO BUILD
YOUR BMR:
Metabolic Rate
health in a serious risk. First of
all if you dont know, overweight
people have high metabolism because they carry more weight. So
dont confused because someone
is skinny has higher metabolism.
Second, yes do genes do play
a role in metabolism, but dont
use the word lucky to fool yourself. Below are some weight to
increase your metabolism and
please do go ahead and read.
WAYS TO INCREASE YOUR
BMR
1. High Intensity TrainING
W
hat is metabolism?
The word metabolism refers to how
much energy your body uses, or
how many calories you burn in
a day. A starting point to measure your metabolism is calculating BMR (basal metabolic rate),
which measures how many calories you burn at rest. First, let's
do a quick review of Metabolism.
To lose weight, you want to increase your total calorie burn,
which scientists call TEE (total
energy expenditure). To raise
your TEE, you need to increase
one or more of its four key parts:
BMR, TEF, PAE E, and EPOC.
Let me say right up front that I’m a
big fan of strength training. Muscle is sleek and sexy, and I wish
I had more. Muscle is also functional; it helps you do stuff. More
muscle can help you run faster, for
example, or slow down the nasty
effects of aging, or get you an invite every time one of your friends
needs to move heavy furniture.
Your basal metabolic rate, or BMR,
is essentially the calories you burn at rest.
Also called resting energy expenditure,
your BMR is important because it makes
up a large percentage of total calorie burn,
but unfortunately you can't do much
about it. Your BMR is mostly determined
by your genetic makeup and body weight.
The thermic effect of feeding
(TEF) is otherwise known as the energy
your body expends while digesting food.
The TEF is generally about 10 percent of
your daily calorie burn, and can be nudged
a little by eating multiple small meals,
drinking more stimulant beverages (like
coffee, tea, or Red Bull), consuming more
chile peppers, and eating more protein.
Your physical-activity energy expenditure, or PAEE, is the sum
total of your workouts, plus other activities like walking the dog,
“We don’t have to be victims of our ‘slow’ metabolism.
Increase your BMR and burn calories while at rest.”
CyFitness Mag. | Issue 4
17
climbing stairs, and break dancing. It can be anything from
zero to a substantial number, depending on whether you’re more
enamored of your sofa or your
running shoes. Your PAEE is the
most important part of your daily calorie burn, because you can
actually do something about it.
The excess post-exercise
oxygen consumption (EPOC) of
your workout is also known as
the “afterburn,” that is, the extra
calories you burn after exercise. It
will be zero if you don’t work out,
and a smallish number if you do.
Anyhow back to the article. I see often commercial selling
pills how to increase your metabolism .I was so suprise how
company’s speak to sell their
products. Not only the term is
misued , but as i have said is manipulated to sell your products
and you buying it. When people
take pills to pump up the metabolism without hitting it hard in the
gym, they are efectively abusing
such pills and are puttign their
At the top of the list,
HIIT(High Intensity Training).
Big fan of crossfit, high intensity
training perfect to shred down
and build an aesthetic physique while others dont think
like that. Regular cardio raises
your BMR while doing it, once
it finished your metabolism returns to its regular state. HIIT
burns extra calories up to 48h
later. Why?Your body is strained
and in needs extra time to recover. So what you will do next?
2. Lift Weights
Lifting weights raises your metabolism long after you are finished-experts
estimate your metaoblism stays elevated
for up to 39hours. Again, this is lifting
stains your body so much, that it needs
extra time to recover. There are tons of
lifting plans in the internet and feel free
to start one if you ever want to shred
down that 78% body fat you carry around
The thermogenic effect of
food(TEF) is a measure of energy that your body needs to digest
food. Protein is harder for your
body to digest and thus takes
more energy than does fat or
carbs. The TEF of protein is 25%,
meaning 25% of the calories of
each gram of protein is burned
off through digestion, whereas the TEF of carbohydrates
is 5%, and is only 2% for fats.
3. Build Muscle / eat protein
4. drink water
You cant lose fat or build
BMr if you dont have muscle .
Its beneficial to your metabolism to be
muscular. You can’t convert fat to muscle are two different tissues. Some experts
estimate that each extra pound of muscle you gain burns 30-50 extra calories a
day, while others estimate that a pound of
muscle burns 6 calories at rest, compared
to 2 calories burned by a pound of fat.
Plus add protein in your nutrition, it fills you up. Did you know
that protein has a greater thermogenic effect that the other macronutrients?
Water is paramount to
developing a lean, healthy physique. Not only is it a vehicle for
flushing fat from your system,
but it's also crucial for your bodies messaging system to fire correctly. And drinking water can
actually raise your metabolism.
Being dehydrated can cause cravings, and tricks your mind into
thinking you're hungry, rather
than thirsty. Staying hydrated
keeps your body balanced, and
helps you become more in tune
with your internal senses of need.
Over a year, drinking an extra 1.5 liters a day burns around
17,400 calories, which adds up
to about five pounds. While
five pounds a year may sound
like only a little amount, this
adds up to 25 pounds in five
years, or 50 pounds in 10 years!
The moral of the story is: drink
more water. And if you train hard
in the gym, drink even more.
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Issue 4 | Mag. CyFitness