4 Ways To BOOST Your METABOLISM
Summary
TLDRThis video script offers four practical strategies to boost metabolism, debunking the myth that a 'broken' metabolism is the sole reason for weight issues. It explains that metabolism consists of BMR, NEAT, TEF, and EAT, and suggests increasing muscle mass, altering lifestyle for more movement, consuming more protein for higher TEF, and incorporating strength training and cardio for better EAT. The script emphasizes that metabolism isn't 'broken' but can be improved through body composition, diet, and daily activities.
Takeaways
- đ Metabolism is commonly misunderstood as just BMR (Base Metabolic Rate), but it's actually a combination of four components.
- đ BMR accounts for about 70% of metabolism and represents the calories burned at rest for basic bodily functions.
- đ¶ââïž NEAT (Non-Exercise Activity Thermogenesis) makes up approximately 15% of metabolism and includes all activities not related to structured exercise.
- đČ TEF (Thermal Effect of Food) is about 7% of metabolism and refers to the calories burned during the digestion of food.
- đïžââïž EAT (Exercise Activity Thermogenesis) also contributes 7% to metabolism and is the energy expended during deliberate workouts.
- đĄ The notion of a 'broken metabolism' is a myth; what people often have are broken habits or a lack of muscle mass.
- đȘ Building muscle is crucial for increasing BMR, as it raises the number of calories burned at rest.
- đŸ Adopting a more active lifestyle, such as getting a dog, can significantly boost NEAT and overall metabolism.
- đ„ Consuming more protein can increase TEF, as the body burns more calories to digest protein.
- đââïž Incorporating cardio or strength training into a routine can enhance EAT and contribute to a higher metabolism.
- đ Prioritizing strength training over cardio may be more beneficial for long-term metabolism and body composition improvements.
Q & A
What is the common misconception about metabolism according to the video?
-The common misconception is that metabolism is simply the Base Metabolic Rate (BMR), which is the number of calories an individual burns at rest. However, metabolism is actually made up of four different components.
What are the four components of metabolism mentioned in the video?
-The four components are BMR (Base Metabolic Rate), NEAT (Non-Exercise Activity Thermogenesis), TEF (Thermal Effect of Food), and EAT (Exercise Activity Thermogenesis).
What percentage of metabolism does BMR typically account for?
-BMR typically accounts for about 70% of an individual's metabolism.
What is NEAT and how does it contribute to metabolism?
-NEAT stands for Non-Exercise Activity Thermogenesis and it is the calories burned from activities other than deliberate workouts, such as walking, typing, or even gesturing. It contributes to about 15% of metabolism.
How does the Thermal Effect of Food (TEF) affect metabolism?
-TEF is the process by which the body burns calories to digest the food consumed. It contributes to about 7% of metabolism and increases when more protein is eaten.
What is the role of EAT in metabolism and how can it be increased?
-EAT stands for Exercise Activity Thermogenesis, which is the calories burned from direct workouts. It can be increased by engaging in more cardio sessions or lifting weights.
What does the video suggest as a lifestyle change to increase NEAT?
-The video suggests getting a dog, as it naturally increases daily movement and steps, contributing to a higher NEAT.
Why does the video emphasize the importance of building muscle to increase BMR?
-Building muscle is important because it increases the BMR, which in turn burns more calories at rest, contributing to a higher overall metabolism.
How does protein intake affect the TEF and overall metabolism?
-Protein intake affects the TEF because it takes more calories to digest protein, thus increasing the calories burned and contributing to a higher overall metabolism.
What does the video say about the concept of a 'broken metabolism'?
-The video refutes the concept of a 'broken metabolism,' stating that what people perceive as a broken metabolism is actually a result of poor lifestyle choices and habits.
What historical examples does the video mention to support the idea that metabolism is not 'broken'?
-The video mentions the Minnesota Starvation Experiment and the Holocaust as examples where people did not have a 'broken metabolism' but rather a broken body due to extreme conditions.
Outlines
đ Understanding Metabolism's Components
The video begins by clarifying misconceptions about metabolism, explaining that it's not just the base metabolic rate (BMR) but consists of four parts: BMR, which accounts for 70% and represents the calories burned at rest; NEAT (Non-Exercise Activity Thermogenesis), about 15%, includes calories burned through daily activities not related to structured workouts; TEF (Thermal Effect of Food), roughly 7%, is the calories burned during digestion; and EAT (Exercise Activity Thermogenesis), also about 7%, is the calories burned during deliberate exercise. The speaker emphasizes that a 'broken metabolism' is a myth, often resulting from poor lifestyle habits rather than a physiological issue.
đȘ Boosting Metabolism Through Muscle Building
The first method to increase metabolism, particularly BMR, is by building muscle through strength training. As muscle mass increases, so does the BMR, leading to more calories burned at rest and an improved physique without unnecessary fat. The speaker suggests that getting to the gym and lifting heavy weights is the best way to achieve this, emphasizing the importance of muscle for both aesthetics and metabolic health.
đ¶ââïž Enhancing NEAT with Lifestyle Changes
The second strategy for boosting metabolism focuses on NEAT by changing daily habits to incorporate more movement. Suggestions include getting more steps through activities like walking to the car, gesturing, and tapping feet at the desk. The speaker also recommends adopting an active lifestyle with hobbies like gardening, playing sports, or even owning a dog to naturally increase daily steps and overall movement, contributing to a higher non-exercise activity thermogenesis.
đ„ Increasing TEF with Protein Intake
The third method discussed is to increase the Thermal Effect of Food (TEF) by consuming more protein. Protein requires more energy to digest, thus burning more calories post-consumption. The speaker recommends higher protein intake not only for its muscle-building benefits and satiety but also for its role in boosting metabolism through the calories expended in digestion.
đïžââïž Incorporating Cardio for EAT Improvement
The final method for increasing metabolism is through dedicated cardio sessions or additional lifting exercises. While the speaker prioritizes strength training for its impact on BMR and body composition, they acknowledge that any form of exercise contributes to the Exercise Activity Thermogenesis (EAT) part of metabolism. They encourage finding enjoyable activities to incorporate into a routine, whether it's running, biking, or swimming, to increase overall calorie expenditure and metabolic rate.
Mindmap
Keywords
đĄMetabolism
đĄBase Metabolic Rate (BMR)
đĄNon-Exercise Activity Thermogenesis (NEAT)
đĄThermal Effect of Food (TEF)
đĄExercise Activity Thermogenesis (EAT)
đĄMuscle Building
đĄLifestyle Changes
đĄProtein Intake
đĄCardio Sessions
đĄMinnesota Starvation Experiment
đĄBody Composition
Highlights
Metabolism is often misunderstood as just BMR, but it consists of four parts: BMR, NEAT, TEF, and EAT.
BMR accounts for about 70% of metabolism, representing the calories burned at rest.
NEAT, or non-exercise activity thermogenesis, makes up around 15% of metabolism and includes daily activities not involving deliberate exercise.
TEF, or thermal effect of food, is estimated to be around 7% of metabolism and involves calories burned during food digestion.
EAT, or exercise activity thermogenesis, also about 7%, represents the calories burned from direct workouts.
The concept of a 'broken metabolism' is debunked; instead, issues lie with body composition and lifestyle habits.
The Minnesota starvation experiment and historical events like the Holocaust show that metabolism adapts but is not 'broken'.
Building muscle is key to increasing BMR, thus boosting metabolism.
Lifting weights and engaging in strength training can enhance muscle mass and metabolism.
Changing lifestyle habits, such as getting more steps and being more active, can increase NEAT.
Owning a dog can serve as a natural motivator for increasing daily movement and NEAT.
Protein intake can boost TEF by requiring more calories for digestion, thus slightly increasing metabolism.
A high-protein diet not only aids in muscle building but also contributes to a higher metabolic rate.
While cardio can burn calories, strength training is prioritized for its impact on BMR and body composition.
Combining strength training with cardio can maximize the benefits on metabolism and fat loss.
The video emphasizes that metabolism is not something that can be 'fixed' with a pill but is a result of lifestyle and body habits.
Encourages viewers to consider the practical steps outlined for genuinely improving metabolism through lifestyle and diet.
Transcripts
in today's video I'm going to go over
four ways to increase your metabolism
the first place I think we need to start
is just by going over exactly what your
metabolism is I think there are a lot of
misconceptions or false definitions out
there where most people think your
metabolism is simply your BMR or your
base metabolic rate so people say oh I
have a low metabolism or I have a slow
metabolism they think it's just your BMR
or what calories you burn out rest but
really your entire metabolism is made up
of four different parts we have your BMR
or your base metabolic rate which is yes
the majority of your metabolism about
70% but that is just the calories you
burn at rest so that's simply just if
you sat on a couch all day how many
calories you would you burn for your
body to function for you to breathe for
you to carry the mass that you currently
have right next up we have is neat which
is going to be about 15% so the second
biggest portion of your entire
metabolism and that is your nonexercise
activity thermogenesis or calories you
burn outside of any direct workout or
train sessions that's going to be things
like typing a computer that's going to
be things like uh walking to your car
before work that's going to be things
like gesturing using hand motions
tapping your foot at your desk anything
that isn't a deliberate or even talking
anything that is not a deliberate cardio
session or workout next we have our TEF
and E A I think these are both this
depends I mean once again all these
percentages do vary from person to
person but these are probably around
split evenly for the last 15% of
metabolism I said around 7% each your
TEF or your thermal effect of food is
your body actually burning calories to
digest the food that you intake so yes
when you eat food you actually burn
calories obviously not nearly as many
calories as you're consuming but you do
burn calories when you consume food and
lastly we have eat or our fourth
component of our entire metabolism and
that is the exercise activity
thermogenesis and those are the calories
you actually burn from a direct workout
whether it be an f45 class going for a
run weight train sessions in the gym a
CrossFit class Pilates whatever it is
it's a direct calorie burn from a
specific time dedicated to a workout and
that is your metabolism so once again a
lot of people get confused and think
it's just their BMR but when you talk
about metabolism it's all of these
things and just a quick FYI no one has a
truly broken metabolism people get
thrown that I think all the time like oh
I'm going to fix your metabolism I'm
going to prime your metabolism I'm going
to um heal your metabolism you don't
have a broken metabolism you have a
broken body and broken habits you don't
have a broken metabolism all you have to
do go look up the Minnesota starvation
experiment I'll throw up a couple photos
here but basically they purposely
actually put people in Starvation mode
where once again you would expect a
broken metabolism to occur at very low
calorie marks for a long period of time
and not a single one didn't lose weight
and didn't become skin and bones and
also sadly the Holocaust is an example
none of those people had a quote unquote
broken metabolism after being fed
extremely low amounts of food and
working all day long it just simply they
became Skin and Bones so you don't have
a broken metabolism you have a broken
body a broken lifestyle or broken habits
and that's what we're going to get into
about how to increase your metabolism
and not fix it but boost your overall
metabolism through four different
sections the first way we can boost or
increase our metabolism and specifically
our BMR is going to build more muscle
this is absolutely key and pretty much
the only way to increase our BMR now
everyone has a different BMR set point
but as you build more muscle your BMR
will increase and you will burn more
calories at rest you will also burn more
calories if you have some more fat on
your body because you just naturally
takes calories to sustain a heavier body
but building more muscle will give you
that aesthetic physique as well as
increase your overall metabolism
hopefully without adding any unnecessary
fat and having that extra adapost tissue
that no one really wants on their body
so best way to increase your metabolism
or specifically your BMR portion of your
entire metabolism is to get in the gym
lift heavy and build more muscle and the
second way to increase your metabolism
specifically the neat portion or your
non-exercise activity thermogenesis is
going to be to change up your lifestyle
get more steps in and get a dog yeah I I
said get a dog it'll help you burn more
calories and the reason why is all these
things add up to increasing our movement
throughout the day right if we change
our lifestyle style if we're someone who
simply sits at a desk all day working at
9: to 5 if we happen to come home and
also sit on the couch when we get home
we're not really getting much movement
it we start to change our lifestyle
maybe have afterwork activities say
volleyball golf just getting outside
moving our body that's naturally going
to have you burn more calories we're
changing our lifestyle right we're going
from sitting all day long to sitting for
work maybe even get a standing desk or a
walking pad and increase your steps and
then outside of work we're getting
outside we're being active like I
mentioned pickleball playing golf
anything that will get you outside even
gardening right doing things around the
house is going to get you moving so
change your lifestyle and it'll increase
your overall metabolism obviously steps
go along with that so parking further
away at the grocery store right you can
park right next to the door or you can
park at the end of the lot by parking
further away you're going to get some
extra steps in by also once again going
for daily walks getting out in the sun
you're going to get some more steps in
now yes those might be like dedicated
train sessions but like cuz you dedicate
time to go for a walk but you also have
to dedicate time to anything right if
you want it to get done you have to set
aside time for it but it's not like an
actual workout session you know what I
mean so definitely getting more steps in
and then kind of leading into that is
having a dog it is probably one of the
greatest things it's a probably a
natural alarm clock in the morning it's
going to wake you up you're going to
have to take it outside to get some
steps in my dog right here Maisie is
laying on the ground I'm going to take
her on a WK later uh because I want her
to get outside I want to get outside
it's going to get me more steps so a
little bit of a cheat code so I think
it's kind of a fun one if I ever have a
client that gets like a new dog or they
have dogs I'm like oh perfect your step
Count's already going to be up you're
taking your dog on a wlk three or four
times a day that's fantastic because
they have to use the restroom you got to
get outside even when it's raining
you're probably going to get a few more
steps in if you have a dog so highly
recommend getting a dog it'll increase
your neat it'll increase your metabolism
and it'll just increase your overall joy
and happiness in life which no one can
get enough of right so get a dog if you
don't have one and then if you do have
one love it treat it right and it'll
help you increase your metabolism as
well the Third third way to increase
your overall metabolism specifically
your TEF or the thermal effect of food
is more protein eating more protein
actually causes your body to burn more
calories cuz protein takes more calories
to digest so along with the protein
being the building blocks for muscles
having more satiation per calorie it
also actually burns more calories when
you consume more protein so that's why I
always say every client I've ever worked
with anyone I've ever talked to it's if
they don't have enough protein that is
one of the very first things we try to
aim for more protein more building
blocks for your muscles more satiation
and more calories burned from consuming
more protein so if you don't have a high
protein diet already here's another sign
to increase your protein intake because
it will actually also increase your
metabolism and the fourth and final
option to increase your metabolism is
going to do cardio sessions or lift more
now in my opinion we should prioritize
strength training first if we're short
on time so if you only have time for
let's say three workouts per week we you
should definitely prioritize strength
training as it's going to have a little
bit more of an impact on the building
muscle aspect of things as well as
having a better body composition as far
as once again typically when people want
to lose weight they obvious want to
improve their health but also typically
want to look a little bit better and if
all we do is cardio and lose weight we
might lose some muscle mass and we're
not going to be looking as good so if I
had to pick it would be to lift more if
you're already lifting 3 four 5 days a
week then great then we can add some
cardio sessions in that be directly
linked with trying to burn calories in
the sense of okay hey our goal is to
increase our metabolism yes I think you
should do things you enjoy whether it be
running biking swimming whatever it is
that you prefer but any dedicated cardio
sessions will increase your exercise
activity thermogenesis which is a
contributor to overall metabolism so big
thing there is I would say you still
want to prioritize lifting first as far
as a fat loss specific goal but they
both increase your metabolism we
probably don't burn as many calories
lifting but lifting has a better impact
on our overall metabolism because it
helps us increase our BMR as well as the
shape and structure of our body but
those are the four ways to increase your
metabolism or those are I guess four
ways to increase each section or part of
your metabolism you guys have any
questions definitely leave them down in
the comments below but remember you
don't have a broken metabolism if
somebody's telling you a course or a way
to fix your metabolism and it doesn't
include something like this where they
break down okay what's your body
composition what are you actually
putting into your body what are you
doing with your body on a daily basis
all that kind of stuff if it's a pill or
something like that to fix your
metabolism your metabolism is not broken
once again I refer back to the Minnesota
starvation experiment go check that out
the whole like starvation mode is not a
real thing it is simply a broken body
because you don't have enough muscle or
a broken lifestyle cuz you're eating
like crap you're not moving your body
and you're not getting to the gym but
that is how to increase your metabolism
if you guys do like videos like this
make sure to let me know drop a like and
a comment and other topics you want me
to cover let me know without further do
make sure to like comment subscribe if
you haven't already I'll see you guys
next time peace you can see
Maisy the best work partner ever
[Music]
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