Why Your Metabolism Is Slow
We hear a lot of people complaining about their slow metabolism and how they cant lose body fat like everyone else.
Your metabolism is made up of
BMR - Basal Metabolic Rate: This is the amount of calories your body burns at rest
PA - Physical Activity: The number of calories burned through exercise (weight training and cardio)
NEAT - Non Exercise Activity Thermogenesis: The number of calories you burn from non formal exercise. Think (fidgeting, walking around, stairs etc)
TED - Thermic Effect of Digestion: The number of calories used to digest food
Truth is your metabolism is slow because you simply don’t move enough.
If you sit at a desk all day you will most likely not be able to get away with eating a lot of calories while burning body fat.
It doesn’t matter if you hit the gym a few evenings a week.
So how do you boost your metabolism? *hint: its not by eating chilli, cinnamon or taking fat burners*
We need to work on improving the amount of calories burned from each component of your metabolism.
✅Build More Muscle - This will increase your BMR (slightly)
✅Increase the intensity and frequency of your training sessions - This will increase your PA
✅Walk, stand and move more - This will increase your NEAT (This is the game changer)
✅Eat more protein and fibre - This will increase TED
NEAT is the biggest contributor to people having a ‘slow metabolism’. Your NEAT can vary calorie burn by up to 2000 calories per day!
That is a massive difference and can dramatically boost your metabolic rate.
How to increase your NEAT
✅ Do between 8-12k steps per day
✅ Don’t starve yourself. The more aggressive the calorie deficit the more NEAT will unconsciously slow down
✅ Stand up more often. Set an alarm every hour you are at a desk to get up or get a standing desk. Stand up on public transport and any other place that you have the option to stand
✅ Take the stairs instead of the elevator or escalator
Get on top of this and you’ll notice a huge difference in your metabolic rate.
Strength Lab - Personal Training, Body Transformation Coaching and Competition Preparation
Personal Training Camberwell, Melbourne