Metabolism! This is a word we've all heard many, many times... but what does it actually mean? 🤔
"Metabolism" refers to your basal metabolic rate (BMR), which is the rate at which energy (measured in kilojules or calories) is taken up and used by the body, when you are at rest. This rate then increases when you're moving around or exercising.
But WHY does this matter?!
Increasing our energy consumption, in a nut-shell, helps to maintain a healthy weight (or massively aids weight loss!) as well as helping to avoid long term chronic health conditions that can otherwise shorten our lives 🤯
There are lots of different factors that impact your BMR, especially body size and muscle mass. And while it's true that some people may have a "naturally high" BMR (determined by many factors, most notably genetics), it IS possible to CHANGE your BMR!
SO how do we boost metabolic rate?
Here are my TOP 5 ways to BOOST your metabolism!
1️⃣ Frequent strength (resistance) exercise 💪🏻
More muscle = higher metabolism. One of the simplest and most effective ways to increase BMR is to increase your muscle mass. Muscle is more metabolically active than fat, meaning that it needs more energy to simply exist. So, larger muscle mass = more calories burnt!
Aim to complete 3-4 sessions of strength exercise per week to build muscle and increase your metabolism.
Tap the button below to boost your metabolism with one of my strength workouts!
2️⃣
Eat enough protein 🍳
You've probably heard this one before and here's why... protein is necessary for building new muscle tissue and repairing the damaged tissue. When you're doing frequent resistance training (eg Pilates classes, lifting weights, body weight exercises) small micro-tears occur in the working muscle, which is normal. This is part of the process that causes muscle soreness and is OKAY (
see my post about DOMS here to learn more about this)! We just need to support this muscle growth cycle and taking in sufficient protein is part of this.
Lean meats, eggs and milk are great sources. If you follow a plant-based diet, tofu, legumes and nuts are important. Protein powders can be a good to supplement intake but are not always necessary.
See the Australian Dietary Guidelines here for more information and recommended portion sizes.
3️⃣
Try HIIT workouts 🏃🏻♀️
It's no secret that I LOVE HIIT! Particularly when I combine it with Pilates! Evidence tells us that this is probably one of THE most effective exercise styles to massively boost your BMR. The after-effect of HIIT raises your metabolism for up to 24 hours AFTER your workout, hence burning more energy at rest.
This one is a no-brainer to include if you want to skyrocket metabolism! 😍 Tap the button below to try my 20-minute HIIT Pilates "Challenging Flow".
4️⃣ Drink green/oolong tea 🫖
Some recent randomised controlled trials (RCTs) have shown that green and oolong tea can increase BMR and fat oxidisation (burning). Not that many of us need an extra reason to drink tea, but here it is 😂
5️⃣ Move during the day 👟
Sitting all day is never good for us, we know that. But even getting up every hour to walk around the room, doing a few squats or going up a flight of stairs can help boost your BMR back up! Set an hourly timer on your phone or a calendar reminder to prompt you when it's time to get moving.
Start by trying a couple of these ideas and then see how you go! Perhaps add in a strength or HIIT session (building to 3-4 combined, per week) and try to eat protein at every meal. Another FAB bonus is that protein also keeps you fuller for longer and helps with blood sugar regulation - it's a win-win!
TAP BELOW to start your 7-day FREE TRIAL and let's SKYROCKET your metabolism, together!
See you on the mat soon!
