Boost Your Metabolism: The Importance of Muscle Mass and Strength Training for Weight Management

Boost Your Metabolism: The Importance of Muscle Mass and Strength Training for Weight Management

by | Sep 8, 2016 | Fitness

Metabolism, muscle mass, basal metabolic rate​Metabolism is a critical process that occurs in our bodies, responsible for converting the food we consume into energy. Even when we are at rest, our body requires energy to carry out basic functions such as breathing, growing, repairing, digesting, and circulating blood. This energy requirement is known as the basal metabolic rate, or metabolism. Several factors play a role in determining our metabolism, including body size and composition, gender, and age.

Factors that Determine Metabolism

Body Size and Composition The larger our bodies, the more calories we burn. This is because our organs require more energy to function, and we have a larger surface area from which to lose heat. Additionally, muscle tissue requires more energy to maintain than fat tissue. Therefore, the more muscle mass we have, the higher our metabolic rate.

Gender Men usually have more muscle and less body fat than women, so they burn more calories even when they are at rest.

Age As we age, our muscle mass decreases, and our metabolism slows down. This is partly because we tend to be less physically active as we get older, and our bodies lose muscle mass over time. This decrease in muscle mass means that our bodies require fewer calories to carry out basic functions, leading to a decrease in metabolic rate.

How Muscle Mass Affects Metabolism

Metabolism, muscle mass, basal metabolic rateOne key factor in our metabolism is muscle mass. The more muscle mass we have, the more calories we burn, even when we’re not physically active. Unfortunately, there are many misconceptions about weight training, and some people are hesitant to build muscle mass because they believe it will make them bulky. However, gaining lean muscle mass is not easy, especially for women. It requires a significant amount of training and a high protein diet.

Metabolism, muscle mass, basal metabolic rateMaintaining and building muscle mass can have numerous benefits beyond boosting metabolism. For example, it can improve bone density, reduce the risk of injury, and enhance overall physical performance. It’s essential to take action to maintain muscle mass, as the average person loses approximately one-half pound of muscle per year after the age of twenty.

Strength Training for Metabolism Boost

While there are factors that we can’t control when it comes to our metabolism, such as genetics and age, we can take steps to increase muscle mass through strength training. By doing so, we can help our bodies burn more calories and improve our overall health and fitness.

Strength training involves using resistance to build strength, endurance, and muscle mass. Examples of strength training exercises include weight lifting, bodyweight exercises, resistance bands, and kettlebells. When done correctly, strength training can help increase muscle mass and improve our metabolism, leading to increased energy levels and better overall health.

If you’re unsure how to get started on your strength training journey, consider contacting a personal trainer or joining a group fitness class that focuses on strength building rather than cardio. Personal trainers can help create a personalized workout plan that meets your specific needs and goals, while group fitness classes provide the added motivation and support of exercising with others.

In conclusion, metabolism is a critical process that occurs in our bodies, responsible for converting the food we consume into energy. Several factors play a role in determining our metabolism, including body size and composition, gender, and age. Muscle mass is a key factor in our metabolism, and maintaining and building muscle mass can have numerous benefits beyond boosting metabolism. Strength training is an effective way to increase muscle mass, improve our metabolism, and improve our overall health and fitness. If you’re looking to improve your metabolism and overall health, consider incorporating strength training into your exercise routine.

 
 
 
Reasons Why You Should Incorporate Strength Training Into Your Workout Routine

Reasons Why You Should Incorporate Strength Training Into Your Workout Routine

by | Sep 5, 2016 | Fitness

Benefits of Strength Training, weight training, bodyweight exercises, HIIT, increase metabolism, improve health, manage chronic conditions, stronger immune system, appearance, control blood sugar, decrease diabetes risk, decrease blood pressure, physical performance, decrease injury risk, longer life, more energy, stronger bones, improve posture, elevate mood, reduce stress, better sleep.Strength training is an essential component of any fitness routine. Incorporating activities like weightlifting, bodyweight exercises, and High-Intensity Interval Training (HIIT) can have numerous benefits for your physical and mental health. Here are ten reasons why you should consider adding strength training to your workout schedule.

  1. Increases Your Metabolism

The more muscle you have, the more calories you burn, even when you’re at rest. So, by incorporating strength training into your fitness routine, you can increase your metabolism and burn more calories throughout the day.

  1. Improves Your Health

Strength training can help you manage symptoms of chronic conditions like rheumatoid arthritis, back pain, diabetes, and obesity, allowing you to live a more independent lifestyle as you age. By improving your overall health, you can enjoy a higher quality of life and potentially avoid long-term health complications.

  1. Boosts Your Immune System

Strength training increases the production of macrophages, the cells that attack bacteria, and helps you heal faster. Consistent exercise can also improve your immune system in the long term, helping you stay healthy and avoid illnesses.

  1. Improves Your Appearance

By increasing your muscle mass, you can look lean and toned, and fit into your clothes better. Even if you have a thin frame, strength training can help you create beautiful curves and achieve the body shape you desire.

  1. Controls Blood Sugar and Decreases the Risk of Diabetes

Strength training helps maintain a healthy weight, preventing long-term disease and decreasing the risk of diabetes. Aging people often experience a rise in their blood sugar because of the loss of muscle mass, but strength training can help prevent this.

  1. Decreases Your Resting Blood Pressure

Strength training makes your heart stronger, so it can pump more blood with less effort. As a result, your resting blood pressure may decrease, lowering your risk of heart disease and stroke.

  1. Improves Physical Performance

After a few weeks of consistent strength training, you’ll start seeing gains in strength and physical performance. As your nervous system adjusts to your new routine, you’ll become more comfortable with the exercises and start to notice improvements.

  1. Decreases the Risk of Injury

When your body is stronger, more mobile, and flexible, your risk of injury decreases. Weight-bearing exercises can help strengthen not only your muscles but also your tendons and ligaments, making you less prone to injury.

  1. Increases Your Lifespan

A study from Tufts University found that muscle mass was the top biomarker for longevity, even more than blood pressure or cholesterol. So, the more muscles you have, the better your chances of living a longer, healthier life.

  1. Provides More Energy

When you’re stronger, you can handle more, both physically and mentally. You’ll be better equipped to deal with life’s stresses and challenges, allowing you to feel more energized and focused throughout the day.

  1. Strengthens Your Bones

Resistance training can also strengthen your bones, reducing your risk of osteoporosis and fractures.

  1. Improves Your Posture

Strength training can help improve your posture by strengthening your back, shoulders, and core muscles. This, in turn, can reduce the risk of developing chronic pain and injuries.

  1. Elevates Your Mood and Reduces Harmful Stress

When you work out, your body releases natural painkillers and opiates, elevating your mood and reducing harmful stress. This can have numerous mental health benefits, including reduced anxiety and depression symptoms.

  1. Helps You Sleep Better

Regular exercise, including strength training, can help you sleep better at night. This, in turn, can have a positive impact on your mood, energy levels, and overall health.

In conclusion, strength training is an essential component of any fitness routine,

 
Bodyweight Training or Weight Training: Which is Better for Your Fitness Journey? 2016

Bodyweight Training or Weight Training: Which is Better for Your Fitness Journey? 2016

by | Apr 15, 2016 | Fitness

picture of bodyweight exercises versus weigh machines lot of writing on the posterBodyweight training and weight training are two popular methods of exercise that have been around for decades. With the rise of calisthenics and the increasing popularity of bodyweight exercises, many people are wondering which is the better choice for their fitness journey. In this article, we will explore the differences between bodyweight training and weight training, and which one is more appropriate for different fitness goals.

Bodyweight Training

Bodyweight training, also known as calisthenics, involves using your own body weight as resistance to build strength and endurance. Some common bodyweight exercises include squats, lunges, push-ups, pull-ups, and planks. One of the advantages of bodyweight training is that it can be done anywhere, without the need for any equipment. This makes it a great option for those who don’t have access to a gym or prefer to work out at home.

Another advantage of bodyweight training is that it can be easily modified to suit your fitness level. For example, push-ups can be performed on your knees if you’re a beginner or on an elevated surface if you’re more advanced. Bodyweight exercises are also great for improving flexibility and mobility, as many of them involve a full range of motion.

However, bodyweight training may not be suitable for everyone. If you’re a beginner, have a pre-existing injury, or have limited mobility, some bodyweight exercises may be too challenging or even unsafe. In these cases, it may be better to start with weight training.

Weight Training

Weight training involves using external weights, such as dumbbells, kettlebells, or weight machines, to build strength and muscle. Weight training exercises can target specific muscle groups and can be easily adjusted by changing the weight or number of repetitions. This makes weight training a great option for those who want to build muscle mass or increase strength.

One advantage of weight training is that it can be more effective for building muscle mass than bodyweight training alone. External weights provide more resistance than bodyweight exercises, which can lead to greater muscle hypertrophy. Weight training is also a great option for targeting specific muscle groups and can be used to correct muscle imbalances.

However, weight training requires access to equipment and may not be suitable for those who prefer to work out at home. It also requires proper form and technique to prevent injury, which may require working with a professional trainer or coach.

Which is Better bodyweight exercise or machines?

The answer to this question depends on your individual fitness goals and preferences. Both bodyweight training and weight training have their advantages and disadvantages, and the best option for you will depend on your fitness level, goals, and available resources.

If you’re a beginner or have limited access to equipment, bodyweight training may be a great option for building strength and endurance. Bodyweight exercises are also a great way to improve flexibility and mobility, which is important for overall health and wellness.

If you’re looking to build muscle mass or increase strength, weight training may be more effective. External weights provide more resistance than bodyweight exercises, which can lead to greater muscle hypertrophy.

Ultimately, the best approach is to incorporate both bodyweight and weight training into your fitness routine. This can help prevent boredom, improve overall fitness, and target different muscle groups. Working with a professional trainer or coach can also help ensure that you’re using proper form and technique, and can help you design a customized workout plan that meets your individual needs and goals.

Bodyweight training and weight training are both great options for building strength, endurance, and overall fitness. While they have their differences, the best approach is to incorporate both into your workout routine. By doing so, you can enjoy the benefits of both methods and achieve your fitness goals more effectively.

Make sure you read post “Understanding and Strengthening the Psoas Muscle: Key to Mobility and Core Stability“.