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Michael Donelly
By: Michael Donelly on February 14, 2013
Strength Training To Increase Metabolism

Whether you’re an athlete taking your sport very seriously or someone just trying to lose weight or improve overall fitness, strength training can be an invaluable tool. In fact any form of resistance training created to challenge your body to work harder than normal, will bring many added benefits! But of course the correct form of exercise is crucial as the metabolic rate can vary from person to person!

So Can You Simplify This?

You certainly can my friends – the crux is how different and how much strength training can boost the metabolism. This can also include endurance training like running or jogging. But the fact is it can have a terrific impact on your ability to lose body fat and decrease weight! To fully understand metabolism we need to explain a few more things to you.

Metabolic Rate!

If we look at the resting metabolic rate or RMR, this is the energy required to keep our bodies going under normal everyday circumstances. This takes into account things such as heart beat and breathing. Your own personal RMR can make up around 80 per cent of our total metabolic rate! This can vary depending on the food we eat and the activities we take part in!

The Thermic Effect of Activity!

It’s fairly obvious the more active we are engaged in, then the more our total metabolic rate will go up. TEA can involve all forms of activity from walking across the floor to washing the windows, playing soccer to mowing the lawn.


The Thermic Effect of Feeding!

This is simply the amount of energy required to both consume and digest food. We also include those nutrients we need to create more energy. So let’s work out our metabolic rate? This is technically known as ‘total energy expenditure’ or ‘TEE’.

TEE = RMR + TEA + TEF

But we must remember each component varies from person to person, and hence differing metabolic rates!

So Where Does Strength Training Come In?

Well this form of work out increases out TEE by raising the total of calories expended in activity or TEA. The harder the work out the greater amount of calories you will burn. It’s logical of course to realise if the amount of food we take in doesn’t go beyond our actual needs, we will both lose weight and body fat together!

But you should note strength training exercises will increase the amount of calories used in your RMR, in the form of lean muscle mass! And of course when you exercise your energy expenditure will increase naturally both at the time and for a while afterwards! Hunger pangs will also increase of course!

But This is the Crux!

The great thing about strength training performed in multiple sets is that the EPOC or excess post-exercise oxygen consumption can be increased for up to 36 hours in certain cases. We call this the ‘afterburn’. So of course strength training will boost metabolism but it must be more challenging than activities we carry out normally. For this reason exercises must be put together in the correct way. Get this wrong and you won’t build the required muscle or lose weight.

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