People are always commenting on their metabolism. That it’s great, bad, fast, slow or even supercharged . But what does it actually mean? What is your metabolism, what affects it, and how can you use this information to make the most of your training?
The scientific definition of metabolism is the chemical processes taking place inside of your cells. Metabolism is your cells repairing, growing, reproducing, and everything else they require to live. Metabolism is the total of both energy added and energy used. You can think of it as your net cellular energy. Energy is constantly being used and created in your body, so it’s difficult to actually change your metabolism. Check the first reference if you want more detail into exactly what it is your cells are doing.
Typically, apart from medical conditions, you can’t speed up your metabolism. Our cells function at a set rate, you can’t make them repair any faster. Fortunately, there are a few things you can do to help your metabolism function at a high capacity. Below are a few starting examples to consider when maximizing your training. For more steps you can do, read the third article referenced.
Contrary to how it sounds, one way that can slow your weight loss is to not eat enough.. If you are trying to lose weight, you do want to cut down your calories so you burn more energy from your body than you consume. However, if you cut out too many calories, your body will go into starvation mode. In starvation mode your metabolism actually decreases by not using as much energy as it normally would. Basically your body is working to keep you alive longer, so it is rationing energy.
The second thing you want to do is have consistent mealtimes. Not eating at regular times puts your body into a cycle of mini starvation modes, again conserving energy in case you don’t get more energy soon. This isn’t saying you need to eat at 12:00 pm exactly everyday. You just don’t want to have massively fluctuating hours between meals. For example one day you eat meals 3 hours apart and the next you have to skip lunch and it becomes 8 hours between eating. Whatever spacing of your meals you prefer is good, just keep it consistent so your body adjusts and can build a routine.
One of the most impactful ways you can improve your metabolism is to, make sure you are strength training regularly. Target about two times a week if you are just starting out. Strength training causes micro-tears in your muscle, which need to be repaired. Repairing muscle builds them stronger and takes energy. See where I’m going here? By strength training, you are giving your body more to work on than normal. Also, sustaining muscle mass burns more energy compared to fat or lean mass, so you are passively increasing your calorie burn 24/7. .
As you age, your metabolism drops. The reasons for decreased metabolism with age is linked to a decreased muscle mass. As we age we lose muscles gradually, to counter this make sure you keep strength training. But even a decrease in activity and strength training doesn’t fully cover the decreased metabolism age brings. It’s not entirely clear yet why, but speculation is that there is a decrease of metabolic activity in your organs. Whatever the reason, make sure you are constantly working towards a healthy you in all aspects of your life!
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