Increasing your metabolism
AlwaysWanderer
Posts: 641 Member
Thats an interesting article from Runners World that I thought I'd share 
http://www.runnersworld.com/article/0,7120,s6-242-304--7753-0,00.html
Can You Really Boost Your Metabolism?
Burn calories--even while you sleep!--with a little strength training. Sounds great. But does it work?
Let me say right up front that I'm a big fan of strength training. Muscle is sleek and sexy, and I wish I had more. Muscle is also functional; it helps you do stuff. More muscle can help you run faster, for example, or slow down the nasty effects of aging, or get you an invite every time one of your friends needs to move heavy furniture. The problem is, strength training has been vastly oversold as a metabolism-boosting calorie burner. It's time for a reality check.
First, let's do a quick review of Metabolism 101. To lose weight, you want to increase your total calorie burn, which scientists call TEE (total energy expenditure; get ready for a parade of acronyms). To raise your TEE, you need to increase one or more of its four key parts: BMR, TEF, PAEE, and EPOC. Got that? Don't worry, I'll explain.
Your basal metabolic rate, or BMR, is essentially the calories you burn at rest. Also called resting energy expenditure, your BMR is important because it makes up a large percentage of total calorie burn, but unfortunately you can't do much about it. Your BMR is mostly determined by your genetic makeup and body weight. The only big-time way to boost your BMR is to gain weight, which will do nothing to help you wiggle into a bathing suit.
The thermic effect of feeding (TEF) is otherwise known as the energy your body expends while digesting food. The TEF is generally about 10 percent of your daily calorie burn, and can be nudged a little by eating multiple small meals, drinking more stimulant beverages (like coffee, tea, or Red Bull), consuming more chile peppers, and eating more protein.
Your physical-activity energy expenditure, or PAEE, is the sum total of your workouts, plus other activities like walking the dog, climbing stairs, and break dancing. It can be anything from zero to a substantial number, depending on whether you're more enamored of your sofa or your running shoes. Your PAEE is the most important part of your daily calorie burn, because you can actually do something about it.
The excess post-exercise oxygen consumption (EPOC) of your workout is also known as the "afterburn," that is, the extra calories you burn after exercise. It will be zero if you don't work out, and a smallish number if you do.
Now, let's return to the supposed calorie-burning benefits of strength training. We'll start with a ridiculous review of two strength-training books that was published in The New York Times last year. The Times story quoted one author, Adam Zickerman, at some length. In his book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution, Zickerman says that a single 20-minute strength-training workout burns as many calories as 25 miles of running. As he told the Times: "Three extra pounds of lean muscle burns about 10,000 extra calories a month, just sitting around."
You've probably read similar claims, which often sound like this: "Every pound of new muscle burns an additional 50 to 100 calories a day." Or "Muscle burns calories even while you sleep."
If you believe any of this, you might also want to try doing long runs in your sleep. It would sure beat that damnable alarm clock buzzing on weekends. While some personal trainers promote the calorie-burning power of muscle, most reputable experts don't. In her book Ultimate Fitness: The Quest For Truth About Exercise And Health, Gina Kolata talked to Claude Bouchard, Ph.D., a world authority on virtually all things related to obesity. His response: Sorry, but muscle actually has a relatively low metabolic rate at rest.
Bouchard is likely familiar with the article "Dissecting the Energy Needs of the Body," from a 2001 issue of Current Opinion in Clinical Nutrition and Metabolic Care. This article gave me new respect for my kidneys, which burn 182 calories per day for every pound they weigh, and for my brain, which clocks in at 110 calories for every pound it weighs. But my muscles, damn them, are lazy. They burn six calories per pound, barely edging out fat's two-calorie burn. In other words, if you lose one pound of fat and replace it with one pound of muscle, your net gain in calorie burning is four calories a day. Enjoy the celery stick.
What Works
If you're interested in boosting your metabolism to lose weight, aerobic training such as running and walking (and bicycling, swimming, Nordic skiing, snow shoeing, step climbing, elliptical training) is a better investment than strength training. Here's why, with all figures taken from the authoritative "Compendium of Physical Activities." Let's say you have time to exercise for 40 minutes a day. You weigh 150 pounds, and you can do either 40 minutes of modest running (8:30 pace) or 40 minutes of moderate strength training. The tally:
Physical-activity energy expenditure (PAEE): The running will burn 522 calories, the strength training 136, largely because strength training involves too much sitting and resting between lifts. Advantage: Running, by 386 calories.
Excess post oxygen consumption: EPOC was once thought to give your metabolism a decent boost, but the experts have grown more conservative in their estimates. Most now believe that EPOC burns an extra 20 to 30 calories, about the same between aerobic and strength-building exercise, with both dependent on the length and intensity of your workout. Advantage: Running still leads by 386 calories.
Basal metabolic rate: As noted earlier, BMR isn't easy to change, and increased muscle seems to boost it by just four to six calories per pound. Also, it isn't easy to create muscle, a dirty little secret that's rarely discussed. Eating spinach and lifting weights don't guarantee you biceps like Popeye. Women in particular won't find it easy to build muscle, due to their low testosterone levels. Still, I'm in a charitable mood, so I'll give strength training 30 extra calories a day, because you might be diligent enough to add several pounds of muscle, and that muscle will burn a few extra calories every time you chase the kids, the bus, or a basketball. Advantage: Running's lead has slipped to 356 calories per workout.
And there it stands: If you want to boost your metabolism to lose more weight, run (or walk) around the block as much as you can.
But first, eat less. The experts from the American Dietetic Association and the American College of Sports Medicine all agree, generally advising a 500- to 1000-calorie-a-day reduction. Without this--that is, with exercise alone--few people succeed in their weight-loss efforts. Weight loss works best when you: (1) Eat less; (2) Add exercise to increase your daily calorie deficit; (3) Keep exercising to keep the pounds off.
The more you exercise, the better. The National Weight Control Registry has followed more than 5,000 people who have lost at least 30 pounds and kept it off for more than six years. Their secret? They burn almost 400 calories a day in exercise, mostly by walking. This takes an hour or more a day, but by running you can cut that time almost in half.
When you're done, spend a few minutes on strength-training exercises. Strength training really is good. It adds variety to your workouts, rarely causes injuries, and can build extra muscle to go with the enhanced aerobic fitness that comes from continuous exercise.
And then there's the part about looking sleeker and sexier, and who can argue with that?
http://www.runnersworld.com/article/0,7120,s6-242-304--7753-0,00.html
Can You Really Boost Your Metabolism?
Burn calories--even while you sleep!--with a little strength training. Sounds great. But does it work?
Let me say right up front that I'm a big fan of strength training. Muscle is sleek and sexy, and I wish I had more. Muscle is also functional; it helps you do stuff. More muscle can help you run faster, for example, or slow down the nasty effects of aging, or get you an invite every time one of your friends needs to move heavy furniture. The problem is, strength training has been vastly oversold as a metabolism-boosting calorie burner. It's time for a reality check.
First, let's do a quick review of Metabolism 101. To lose weight, you want to increase your total calorie burn, which scientists call TEE (total energy expenditure; get ready for a parade of acronyms). To raise your TEE, you need to increase one or more of its four key parts: BMR, TEF, PAEE, and EPOC. Got that? Don't worry, I'll explain.
Your basal metabolic rate, or BMR, is essentially the calories you burn at rest. Also called resting energy expenditure, your BMR is important because it makes up a large percentage of total calorie burn, but unfortunately you can't do much about it. Your BMR is mostly determined by your genetic makeup and body weight. The only big-time way to boost your BMR is to gain weight, which will do nothing to help you wiggle into a bathing suit.
The thermic effect of feeding (TEF) is otherwise known as the energy your body expends while digesting food. The TEF is generally about 10 percent of your daily calorie burn, and can be nudged a little by eating multiple small meals, drinking more stimulant beverages (like coffee, tea, or Red Bull), consuming more chile peppers, and eating more protein.
Your physical-activity energy expenditure, or PAEE, is the sum total of your workouts, plus other activities like walking the dog, climbing stairs, and break dancing. It can be anything from zero to a substantial number, depending on whether you're more enamored of your sofa or your running shoes. Your PAEE is the most important part of your daily calorie burn, because you can actually do something about it.
The excess post-exercise oxygen consumption (EPOC) of your workout is also known as the "afterburn," that is, the extra calories you burn after exercise. It will be zero if you don't work out, and a smallish number if you do.
Now, let's return to the supposed calorie-burning benefits of strength training. We'll start with a ridiculous review of two strength-training books that was published in The New York Times last year. The Times story quoted one author, Adam Zickerman, at some length. In his book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution, Zickerman says that a single 20-minute strength-training workout burns as many calories as 25 miles of running. As he told the Times: "Three extra pounds of lean muscle burns about 10,000 extra calories a month, just sitting around."
You've probably read similar claims, which often sound like this: "Every pound of new muscle burns an additional 50 to 100 calories a day." Or "Muscle burns calories even while you sleep."
If you believe any of this, you might also want to try doing long runs in your sleep. It would sure beat that damnable alarm clock buzzing on weekends. While some personal trainers promote the calorie-burning power of muscle, most reputable experts don't. In her book Ultimate Fitness: The Quest For Truth About Exercise And Health, Gina Kolata talked to Claude Bouchard, Ph.D., a world authority on virtually all things related to obesity. His response: Sorry, but muscle actually has a relatively low metabolic rate at rest.
Bouchard is likely familiar with the article "Dissecting the Energy Needs of the Body," from a 2001 issue of Current Opinion in Clinical Nutrition and Metabolic Care. This article gave me new respect for my kidneys, which burn 182 calories per day for every pound they weigh, and for my brain, which clocks in at 110 calories for every pound it weighs. But my muscles, damn them, are lazy. They burn six calories per pound, barely edging out fat's two-calorie burn. In other words, if you lose one pound of fat and replace it with one pound of muscle, your net gain in calorie burning is four calories a day. Enjoy the celery stick.
What Works
If you're interested in boosting your metabolism to lose weight, aerobic training such as running and walking (and bicycling, swimming, Nordic skiing, snow shoeing, step climbing, elliptical training) is a better investment than strength training. Here's why, with all figures taken from the authoritative "Compendium of Physical Activities." Let's say you have time to exercise for 40 minutes a day. You weigh 150 pounds, and you can do either 40 minutes of modest running (8:30 pace) or 40 minutes of moderate strength training. The tally:
Physical-activity energy expenditure (PAEE): The running will burn 522 calories, the strength training 136, largely because strength training involves too much sitting and resting between lifts. Advantage: Running, by 386 calories.
Excess post oxygen consumption: EPOC was once thought to give your metabolism a decent boost, but the experts have grown more conservative in their estimates. Most now believe that EPOC burns an extra 20 to 30 calories, about the same between aerobic and strength-building exercise, with both dependent on the length and intensity of your workout. Advantage: Running still leads by 386 calories.
Basal metabolic rate: As noted earlier, BMR isn't easy to change, and increased muscle seems to boost it by just four to six calories per pound. Also, it isn't easy to create muscle, a dirty little secret that's rarely discussed. Eating spinach and lifting weights don't guarantee you biceps like Popeye. Women in particular won't find it easy to build muscle, due to their low testosterone levels. Still, I'm in a charitable mood, so I'll give strength training 30 extra calories a day, because you might be diligent enough to add several pounds of muscle, and that muscle will burn a few extra calories every time you chase the kids, the bus, or a basketball. Advantage: Running's lead has slipped to 356 calories per workout.
And there it stands: If you want to boost your metabolism to lose more weight, run (or walk) around the block as much as you can.
But first, eat less. The experts from the American Dietetic Association and the American College of Sports Medicine all agree, generally advising a 500- to 1000-calorie-a-day reduction. Without this--that is, with exercise alone--few people succeed in their weight-loss efforts. Weight loss works best when you: (1) Eat less; (2) Add exercise to increase your daily calorie deficit; (3) Keep exercising to keep the pounds off.
The more you exercise, the better. The National Weight Control Registry has followed more than 5,000 people who have lost at least 30 pounds and kept it off for more than six years. Their secret? They burn almost 400 calories a day in exercise, mostly by walking. This takes an hour or more a day, but by running you can cut that time almost in half.
When you're done, spend a few minutes on strength-training exercises. Strength training really is good. It adds variety to your workouts, rarely causes injuries, and can build extra muscle to go with the enhanced aerobic fitness that comes from continuous exercise.
And then there's the part about looking sleeker and sexier, and who can argue with that?
2
Replies
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Bump-1
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Thank you! Super interesting article 0
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How do bodybuilders, who spend more time lifting than running, keep their body fat % so low? To maintain and build muscle, they consume a lot of calories. If larger muscles didn't burn so much, how are they able to keep the fat off?
I'm not saying you are wrong, but I think you might be underestimating what lifting can do for you.5 -
Just bumping for later0
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Great read!!
Thanks,0 -
This was great! Thank you for sharing! :bigsmile:0
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How do bodybuilders, who spend more time lifting than running, keep their body fat % so low? To maintain and build muscle, they consume a lot of calories. If larger muscles didn't burn so much, how are they able to keep the fat off?
I'm not saying you are wrong, but I think you might be underestimating what lifting can do for you.
This is exactly right. If you notice the article talks about the a lb of muscle burning 6cals....This # is at REST. Now compare the #'s of what a muscle burns during weight training and now look at what kidneys and the brain burn during weight training....oh wait it's pretty much the same either way!!!
Big hole in this study...one big one!2 -
Good artical and very infomative.
Thanks0 -
A WH Fitness Face Off
In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules.
Liz Plosser.
Passat or Prius?
Trader Joe's or Whole Foods? And when it comes to getting the body you want: strength training or cardio? Back when you carpooled in Ma's minivan, men went to the weight room and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus insist that strength training is where it's at. Some even suggest ditching cardio altogether.
To resolve the strength vs. cardio conundrum, we culled research and chatted up experts to find out how each would fare in a head-to-head matchup (don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile ever, we've decoded which discipline you should devote your sweat to -- and created a workout that's perfectly proportioned to give you all the benefits. Now, let's get ready to rumble...
To KO fat -- and keep it off...
Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.
Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout because your body is trying hard to help your muscles recover. That means you'll fry an additional 25 percent of the calories you just scorched during your strength session, Westcott says. "So if you burned 200 calories lifting weights, it's really closer to 250 overall." And if you lift heavier weights or rest no more than 30 seconds between sets, you can annihilate even more.
And there's more good news when it comes to iron's fat-socking power. "For every 3 pounds of muscle you build, you'll burn an extra 120 calories a day -- just vegging -- because muscle takes more energy to sustain," Westcott says. Over the course of a year, that's about 10 pounds of fat -- without even changing your diet. Yes, please.
Winner: Strength
To squash stress...
Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.
Strength's edge A big question mark. Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the intensity and duration necessary to match cardio's benefits. So, for now
Winner: Cardio
To love standing naked in front of the mirror...
Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.
Strength's edge Think you look hot immediately after a workout? It's not your imagination. Blood has rushed to your muscles, making them swell and appear more toned. Beyond vanity, you feel confident because you just pressed some major poundage. In 2006, researchers at McMaster University in Ontario tested subjects' body image -- how they felt about others checking them out, and how satisfied they were with their own appearance before and after 12 weeks of strength training. The women made significant improvements, and they were particularly influenced by the physical results of increasing the amount lifted. So try this: Keep a log of how many sets and reps you complete and how much weight you're hoisting for each move. Every 4 weeks, go back and review your first workout. Feel the rush of pride, then strut your stuff.
Winner: Strength
To stay off the sideline
Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.
Strength's edge In a 2006 study in the American Journal of Sports Medicine, researchers found that a balance-training program -- think single-leg squats and anything on a wobble board -- reduced the risk of ankle sprains in athletes. "Functional strength training teaches your brain to allow muscle contractions that are quick enough to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D., senior athletic trainer and research coordinator at the University of Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to bend at multiple joints -- so lunges, rows, squats, and presses are all fair game.
Winner: Strength
http://www.womenshealthmag.com/fitness/cardio-vs-strength-training-workouts1 -
bump0
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Saving for later. Looks like an interesting article though.0
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Broken link. This post is seven years old but the original post is worth reading.0
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So a running magazine is promoting running over lifting? Shocking.
However, if I cut through the bias and the nonsense, I think the general point is probably valid (or at least valid-ish). But still, there are a lot of generalizations and assumptions in there that favor running...6 -
cheryldumais wrote: »Broken link. This post is seven years old but the original post is worth reading.
Good catch.0 -
In summary: Do a mixture of both and you get the benefits of both...1
This discussion has been closed.
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