Is it time to rev-up your metabolism but you don't know how? You’ve done the diets, you’ve counted calories, and you’ve spent hours every week at the gym. Yet, for all your effort, the weight just isn’t going anywhere. It’s not unusual to blame your shrink-resistant waistline on a slow metabolism. But, that's not typically the only culprit keeping you from reaching your healthy weight goals. Today's focus is on metabolism: what is it? Where does it come from? How does it affect you and how can you speed it up?

What is Metabolism?

Metabolism is your body's method of converting calories from the food you eat, into cellular energy. These units of energy are needed to power all the physiological processes that keep you alive and kicking 24/7/365. The minimum amount of energy your body needs while completely resting to keep you alive is called the Base Metabolic Rate (BMR).

Calories in food—protein, fat and carbohydrates—all have a different amount of energy they contribute. Each of us requires a unique daily number of calories to maintain BMR plus our daily activities so we can breathe, grow, think, sleep, digest food, and filter waste. Age and lifestyle are significant factors in calculating daily calories required. If you sit more than you move each day, your BMR is lower and your calorie needs are lower, too.

To calculate the number of calories you should eat every day, take your BMR and multiply it by your activity level. I recommend using this Calorie Calculator to learn more.

Losing or gaining weight is about energy balance (calories taken in versus calories burned off). Take in more calories than your body needs for maintaining BMR and physical activity levels, and you will gain weight. But, there is more to it than that.

It's in My Genes!

Your genes and hormones play a role in metabolism because they can influence the potential you have to grow muscles (how dense and how big). This also applies to how your body stores fat. However, genetic and hormonal mechanisms in metabolism are extremely complex. It’s estimated, on average, that genes may account for 30% - 50% of weight variability. There are no definitive theories at this time. Yet, many people have lost or gained a tremendous amount of weight despite their family history. Many health experts agree, “Your genes are not your fate.”

Chances are your 'slow metabolism' has more to do with your diet and the type of exercise you are (or are not) doing on a regular basis. If your exercise routine builds lean muscle, that helps rev-up your metabolism. Muscle tissue requires more energy to maintain than fat tissue. This is why people with leaner bodies (a higher muscle to fat ratio) have a higher BMR. Those are the folks who eat a whole pizza or dessert every day and don’t gain an ounce.

Build a 24-Hour Fat Burning Body

The first key to revving-up metabolism is eating a whole foods diet: lean protein, high-quality grains, organic animal fats if tolerated, otherwise plant-based fats and oils. Always include generous amounts of fresh veggies and fruits. Be sure to drink lots of water, especially in hot weather or when working out.

To really turn-up the heat on your metabolism, and your waistline, you'll want to try the muscle-building, never boring workouts listed below. These workouts help your body generate a 'post-exercise burn' that can rev up your metabolism for 2 – 24 hours after you finish a workout. Factors that determine the afterburn effect include your current fitness level and body composition, the intensity and duration of exercise, and type of exercise performed.

Time to Rev-Up Your Metabolism!

Don’t forget. Our bodies are designed to adapt; beginners to elite athletes both have to change-up their routine every few weeks to continue to see progress.

Circuit Training:  Exercises all the major muscle groups in one workout (30-45 minutes) and may include body-weight movements, machines, dumbbells, and exercise bands. Exercises are performed for 8-12 reps, 1-3 sets of each.

High-Intensity Interval Training (HIIT): These workouts alternate bouts of maximal physical effort with a rest (or lower intensity) period for set times (e.g., 40 seconds max, 15 seconds lower effort). HIIT principles can be integrated into a variety of exercise routines including walk/run, swim, weight training, and group classes. Research shows an increase in calorie burn for up to 24-hours post exercise.

Metabolic Conditioning Routines: These are highly intense and designed to engage different physiological "energy" pathways in the body. These workouts typically use a "suspension exercise system" (e.g., TRX) but can be integrated into other fitness activities. It's best to have a metabolic exercise routine designed and supervised by an experienced exercise specialist who can appropriately alter the intensity, reps, sets and rest intervals.

CrossFit is often done as a group activity. It involves a variety of functional movements that engage the whole body at a relatively high intensity. The routines involve running, rowing, squatting and other exercises that support the way your body moves on a daily basis. The aim is to generate maximal power in as little time as possible to get stronger and fitter.

Other Options for Average Folks

If your gym doesn’t offer these classes, equipment, or experienced trainers, you can create this environment at home in your driveway, basement, or garage. The key is to have high intensity movements followed by lower intensity movements. Listen to a song that gets you revved up and moving for a few minutes, then listen to a slower dance song. Bursts of activities doing jump rope, jumping jacks, riding hard on a stationary bike, etc. can all work towards the same goal. Then, you just move at a slower intensity for seconds to a minute or two then step it up again. You can also hire a personal trainer to help you create workout routines that will work best for you and your health goals.

As always, the most important thing you can do is add more physical activity to your day. Research has found aerobic exercise and HIIT training are comparable when using weight loss alone as the successful measurement. Remember, movement is life.

If you are looking for a whole-body approach for becoming your healthiest self, Dr. Blandford offers a 15 minute Discovery Visit where you can learn more about your naturopathic health options.

Resources

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3. Kramer, AM, et al. (2023). “High-intensity interval training is not superior to continuous aerobic training in reducing body fat: A systematic review and meta-analysis of randomized clinical trials.” Journal of Exercise Science & Fitness 21: 385-394. Doi:10.1016/j.jesf.2023.09.002
4. Nuñez, T. P., et al. (2020).” Metabolic effects of two high-intensity circuit training protocols: Does sequence matter?” Journal of exercise science and fitness, 18(1), 14–20. https://doi.org/10.1016/j.jesf.2019.08.001.
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6. Ramos-Campo, D. J., et al. (2021). “Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis.” Biology, 10(5), 377. https://doi.org/10.3390/biology10050377.
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Image Attribution: Photo by Gabin Vallet on Unsplash