The Exercise Metabolism Connection

Have you, in the past, started a rigorous exercise program, started eating several small meals a day, or started taking a supplement that promised to boost your metabolism? If so you have been thinking about, learning about, or attempting to alter your metabolism.

So which one works? The truth is, they all work in conjunction with a weight loss program of eating correctly and exercising regularly.

Exercise, eating strategically, and ensuring that your body has catabolism-friendly supplements are three of many generally good weight loss ideas.

If your methods of increasing your metabolic rate didn’t prove the results you’d hoped for it is likely that you are just missing one or two parts of the metabolism puzzle. You don’t need to be a scientist or struggle through medical journals to learn the ins and outs of your metabolism though. This article and others like it on Pedometers.org will help to get you on track.

On your walk to better health it is important to not risk your future health. To ensure it you’ll want to understand strategies, and techniques of increasing your metabolism while walking to lose weight – or any other exercise program. Although there are many ways to do so, the ten easiest ways will be discussed over the next few articles. You will find them all within the ‘Metabolism’ category here.

Each of the ten tips are classified in one of three categories: exercise, lifestyle and diet. However you will also notice while you read that some of the tips are equally valid in one of the other categories. As an example of this, incorporating exercise into your daily routine is also a lifestyle choice. Therefore I suggest you read every section or article to get the most value and the best weight loss results.

Since exercise is one of my favorite topics, we’ll start there…

You can’t skip exercising if you want to increase your metabolism to lose weight unless you’re born with an unusually overactive metabolism. Any cardiovascular (aka aerobic) exercise will work as long as you notice an increase in heart rate and body temperature. With the added benefits of blood circulation and oxygen intake/carbon dioxide exchange, your metabolic rate increases.

The other side of exercise, strength training, increases metabolism by building muscle. Why does this work? Well a pound of muscle will burn more calories than a pound of fat. Therefore the more muscle you have, the more calories you’ll burn in any activity – sedentary or aerobic.

Just remember that if you workout to build muscle and then quit exercising those muscles over time, your muscle fibers deteriorate you lose the high metabolic rate that burns calories so efficiently. Adjust your intake to ensure you don’t pack on the pounds again if you stop working out.

Some Specifics About The Metabolism and Exercise Connection

The basic weight loss principle behind exercise is catabolism. By changing your body’s composition (i.e. more muscle than fat) it requires more energy and catabolism will break down cells to deliver that energy to you. Based on that logic, once you have gained a moderate comfort level with walking or other aerobic exercise you might want to look into some interval training. Interval training is a high-energy, calorie burning, exercise plan implemented on an infrequent basis.

As an example, if you walk every day try adding a twenty minute jog to your program every second day. It will increase your metabolism by building muscle and oxygen intake. Another example, if you have achieved a stronger fitness level and you jog, try adding a one minute sprint every twenty minutes that you jog. Do you see the trend here? Anything that will give your body a bit of a jolt or rush will work.

Interval training can last longer than a minute but for most people this is based o your current level of fitness. Those who are extremely fit may benefit from interval training of 30-40 minutes at a time.

As with all exercise changes, check with your doctor for specific advice and don’t overdo it with interval training. Your goal here is to become healthier and stronger, and lose weight in that process.

Of course there is much more to learn about interval training but that introduction will get you started. A hint to keep you interested in interval training is that by adding some variety to your exercise program you can give your metabolism another jolt. The variety ensures that your body doesn’t get into a comfortable groove and continues to burn calories at a faster rate.

Remember that any activity that causes your temperature to increase, your heart working harder and deeper breathing will increase your metabolism and aim for those increases regularly.

Two Tips for Walkers Who Want to Lose Weight

Walk this Way to Lose More Weight

If you’re here you’re probably wondering how to make the most out of your daily walks when you’re trying to lose weight. I do have a few tips to share with you that will help you burn up to 30% more calories and take off more weight for every step taken.

First of all you can’t just stroll along for an hour and consider that walk a fat burning exercise. You will need to walk on an incline, include stairs in your routine and/or walk at a safe clip on a decline as well. Simply walking on flat terrain is alright for long term weight loss when you are incorporating walking into your daily fitness routine, but it won’t do you much good for fast and lasting weight loss.

If you are walking in your home (for instance while watching your favorite television show every night) you will want to consider purchasing a treadmill that has an incline adjust feature. Set it to a 10 or 15 degree incline and test it out for a few weeks. I think you’ll notice a difference. Not only will you be getting all the regular benefits of walking but you will also see the excess pounds leaving your body.

Another great tip when walking as a weight loss exercise is to breathe deeply during the duration of your walk. The more oxygen you inhale, the more calories you burn. This won’t be helpful if you are buddying up with a friend on your daily walks (and if your friend likes to chat) but whenever you walk alone or walk the dog, take deep breaths like this: take a deep breath for 5 seconds, then hold it for 5 seconds, and then exhale for 5 seconds. That’s all there is to it. If you have a pedometer that also has a stop watch feature or a timer, use it to keep track of the number of minutes on your walk you can sustain deep breathing. (If you start to feel light headed then work at it until you can build up to 5-5-5. Nothing more dangerous than a fast walker who is dizzy!)

Try these two tips for the next week and chart your progress on your bathroom scale. I am sure you’ll be pleasantly surprised at the results.