How Do I Increase My RMR

The reader may be thinking, "how do I increase my RMR?" Considering the fact that RMR is a major contributor of your metabolism, increasing RMR to increase calorie burning to keep the fat off makes sense. When it comes to altering your RMR, nothing beats weight training.

As mentioned above, It's a little known and under appreciated fact that the more muscle you have the more calories you burn and a higher resting metabolic rate (RMR) is the result (Jorgensen, J.O., et al, 1998).

As you can plainly see, resistance training is essential to losing fat and maintaining lean body mass (muscle). In fact, it's just as important as aerobics if not more so. The truth is if a person has limited time for either weight training or aerobics, I would recommend the weight training over the aerobics any day. Several recent studies have found that resistance training maintains resting metabolic rate (RMR) better than aerobics (Bryner, et al, 1999).

As well studies have shown resistance training is far superior to aerobics for maintaining the metabolically active tissue we need (muscle!) for a superior fat burning metabolism while trying to gain muscle mass.

Your metabolism is the rate at which your body oxidizes (burns) calories to live. About 10 percent of your total daily energy expenditure is used to convert the food you eat into fuel or blubber (fat). Another 20 percent or so is accounted for by exercise and the everyday physical activities of life. I don't believe these figures are written in stone, but you can get an idea of where the calories you eat are going at least.

However, the biggest block of energy is consumed by your resting metabolic rate (RMR), which accounts for up to 75 percent of your daily expenditure. Your RMR is basically the amount of energy used to fuel essential functions such as temperature regulation, breathing, blood circulation and so on.

With the RMR accounting for this big a chunk of your daily calories, it behooves you to focus on the RMR as a key spot to manipulate. Can the RMR be altered? Of course! Your RMR is ultimately controlled by your genetic makeup; but age, gender and body composition also plays an important role. Altering your body composition by increasing your muscle mass and decreasing bodyfat will increase RMR.

For example, people who are naturally blessed with a higher RMR will burn up to 200 calories more each day, even when they perform identical activities.

Weight lifting is the only exercise that has been proven to keep a person's metabolism elevated over long periods of time. Resistance training does burn approximately the same number of calories as if you went for a run or hopped around in an aerobics class. But the calorie burning and metabolism raising effects of weight training continue far after the activity has ended.

Aerobic exercise can never offer that benefit. After aerobic exercise, RMR returns to normal within an hour or so, resulting in the consumption of a few additional calories. Big deal. After weight lifting, RMR remains elevated for up to 15 hours! Bottom line, weight training builds muscle which is far more metabolically active than fat.

Your Metabolism - What You Need To Know

Your Metabolism - What You Need To Know

If you have heard about metabolism, chances are it is in relation to weight loss. Metabolism is bigger than weight loss, though, as you will learn later on. It is about a healthier, better you. If you want to fire up your metabolism and do not have any idea how to do it, you have come to the right place. If you have tried to speed up your metabolism before but do not see visible results, you have also come to the right place.

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