Get the answers to all your questions: from understanding what metabolism means and how it can help with weight loss, to finding out if exercising on an empty stomach is really a good idea.
What is metabolism?
Metabolism can be defined as the speed at which the body burns calories in order to meet its energy demands. Metabolism is the process by which our body converts what we eat and drink into energy. During this complex biochemical process, the calories contained in food and drinks are combined with oxygen to release the energy our body needs to function.
What factors affect metabolism?
Metabolism is influenced by physical activity, diet and the basal metabolic rate (BMR). The BMR is the energy needed while at rest to maintain the body's vital functions, such as your breathing, heart beat, and organ functions. A person with a sedentary lifestyle will typically have a lower BMR than someone who’s physically active. Physical activity can increase energy expenditure while at rest, because a greater amount of muscle mass has higher metabolic demands and consumes more calories.
How do you speed up your metabolism?
It is recommended to mix high-intensity exercises and muscle toning with weights or machines, with aerobic activities like running, swimming, walking and cycling. This will lead to an increase in muscle mass, with a corresponding increase in metabolism and reduction in fat mass, even while at rest. Good muscle tone helps burn more calories both during and after exercise. Strength and endurance exercises can also help maintain high energy expenditure for several hours after the training session has ended.
What is the best workout intensity for weight loss?
The ideal exercise intensity for weight loss involves exercising with a workload and maintaining a heart rate of 60-70% with respect to the maximum. Knowing your Maximum Heart Rate (MHR) allows you to establish more accurate heart rate training zones, thus ensuring maximum effectiveness, enjoyment and weight loss. It can also show improvement over time, thereby giving you critical feedback on your fitness level.
How do you calculate your MHR?
The MHR can be calculated different ways. The simplest way is to subtract your age from 220. 85% Intensity: (220 − (age = 40)) × 0.85 → 153 bpm. The Karvonen method factors in the resting heart rate (HRrest) to calculate the target heart rate (THR) using a 50–85% range of intensity: THR = ((HRmax − HRrest) × % intensity) + HR. This will give you the frequency value to maintain during exercise in order to burn fat and lose weight.
Is it effective to exercise on an empty stomach?
Exercising on an empty stomach has certain advantages, as it increases lipid consumption due to the reduced blood sugar levels that we have in the morning. It is recommended, however, to avoid doing more than 30 minutes of exercise on an empty stomach, as this can lead to muscle catabolism, in which the muscle proteins are used to obtain energy, thus resulting in muscle shrinkage.
It is recommended to work out with weights before doing aerobic exercises?
It depends on the individual and their specific weight loss goals. It is generally recommended to do some strength training first in order to consume carbohydrates, and to do some aerobic exercise afterwards.
What are the right amounts of nutrients for moderate activity?
The energy derived from the three major macro-nutrients (carbohydrates, fats and proteins) varies based on the individual's lifestyle. In order to meet your energy needs, you must consume the proper amounts of nutrients (carbohydrates, proteins, fats, water, vitamins and minerals). Carbohydrates should cover about 60% of your needs, the remainder being 25% fat and 15% protein.