As a Personal Trainer in Mississauga, I will tell you that in order to lose weight and keep it off, you must eat and train to increase your rate of metabolism. However, for many people, this concept is not well understood which lead them to poor weight loss results.
WHY IS INCREASING METABOLIC RATE IMPORTANT?
Think about how much time the average person spends working out in a gym over the span of an entire week. It’s usually 3 hours, 4 hours, or maybe 5 hours at the most in a week. Now compare that to the amount of time in which they spend outside of the gym. Remember that calories are burned per unit of time. So when you compare time spent in the gym versus outside of the gym, you quickly notice that you will always burn more calories outside of the gym because you spend more time outside of the gym. In order to maximize your caloric burn per hour, you need to make sure that you are burning more calories when you are out of the gym! How does one go about doing that?
INCREASE TIME SPENT IN ZONE 2, ZONE 3, ZONE 4
ZONE 2 is where your body gets trained to utilize fat for fuel more efficiently. It’s challenging enough to allow you to get a good aerobic workout, and at the same time, burns those calories mostly from fat. As your body learns to use fat more efficiently during ZONE 2 workouts, it will also learn to use fat more efficiently when you are not working out.
Steady speed cardio raises your metabolism while you’re doing it. Once you are finished, your metabolism returns to its regular rate. On the other hand, HIIT (HIGH INTENSITY INTERVAL TRAINING) workouts raise your metabolic rate for hours afterward. This is called EPOC (EXCESS POST-EXERCISE OXYGEN CONSUMPTION). ZONE 3 and ZONE 4 HITT workouts develop your aerobic and aerobic capacity. ZONE 4 increases your VO2 Max which makes you better at utilizing oxygen and thereby pushing your anaerobic threshold higher.
By doing HITT workouts in ZONE 3 AND ZONE 4, as well as steady state workouts in ZONE 2, you are doing wonders for your metabolic rate.
As a personal trainer in Mississauga, I always encourage people to lift weights. Lifting weights raises your metabolic rate long after you’re finished. It is estimate that your metabolic rate stays elevated for up to 39 hours through EPOC! The oxygen debt created during the workout has to be repaid and your body is also continuously working to repair tissue which maintains an elevated metabolic rate.
Protein does more than just fill you up. It has a greater thermogenic effect than the other macronutrients. 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.
EAT 5-6 SMALL MEALS A DAY
As a personal trainer in Mississauga, I see a lot of people starving themselves. Eating actually raises your metabolic rate because it takes energy to breakdown all that food. However, different amount of energy is required for each macronutrient. So focusing on eating a meal every 3-4 hours stimulates your metabolic rate to kick start every few hours.
When your body doesn’t get food, your metabolism slows down. This is because our bodies have evolved to protect against starvation. When starvation is sensed, your body holds onto your body fat to use as energy. Fat is high in energy compared to the other two macronutrients. With 9 calories in 1 gram of fat, combined with a slow metabolic rate, your body will use very little fat to meet that low energy demand.