What is Data Around Metabolism? How to Use it to Increase Metabolic Rate.
In just about every health magazine, you see the catch phrase: “boost your metabolism!”
From eating spicy foods, to not eating past 6pm, to ordering expensive supplements, there are multiple tips and tricks floating around. So what’s the real deal?
Can spicy foods help with weight loss? Sure, for some people! The same way that drinking coffee can help with weight loss, for some people. It works for some people. And to be frank, something will work for someone. But for the majority? Here’s where science comes in.
At the end of the day, there are 2 main factors that contribute to metabolic rate, or the amount of energy used by a person (how many calories you burn in a day). During my research on metabolic rate, I visited Apex Human Performance in New York City. During my visit, I worked with Andrew, the owner, to look at my own metabolic rate and body composition.
Now, here’s the interesting bit of information. I had previously worked on building muscle mass. As a past die hard runner, I started trading some miles in for weight training. About a year ago I was sitting at a shockingly low resting metabolic rate.
Why so low?
Back to those 2 main factors that contribute:
Genetics - not much you can do here to make a change, this is true. But, knowledge is power.
Muscle mass- the more muscle you have on your body, the faster your metabolism works. Why? Muscle uses a lot more energy at rest than fat does. So, your body will naturally expend more energy at rest if it has more muscle.
After my 20 minute resting metabolic rate test, I found that my metabolism had increased by roughly 60 calories/ day. The body composition showed that I have put on more muscle mass.
What is notable about this? When it comes to increasing your metabolism, muscle mass is key.
Currently: I weigh more than I did without strength training. But, my clothes fit the same, my waist measurement is the same, and I feel more energized and alert on a day-to-day basis. *The scale is just a number. It does not define you!
Where to go from here? For me, I’m excited to put on some more muscle and see what my next resting metabolic rate test will be. As more muscle for me means:
More energy
More food options
Less worry over consuming low calories
As you think about your own strength training relationship, how do you feel about knowing your resting metabolic rate can grow with the more muscle mass you have?