How’s your metabolism these days? If your body isn’t looking or feeling the way you’d like it to, maybe it’s time to take a closer look.
As we get older, especially in our 40s, our metabolism tends to slow down. Even for people who jog or cycle a few times a week and maintain an average weight, their metabolism can continue to decline. What’s going on?
The basics of your metabolism are simple. You eat food, most of it becomes glucose (sugar), insulin delivers the glucose to cells, and how well all of this happens is your metabolic rate.
For too many Americans, diet is the primary cause for a slowing metabolism. Consuming too much sugar or carbohydrates can lead to more stored body fat that sets off a chain of problems involving blood sugar, cholesterol, and blood pressure.
Faster at Any Age
How to speed up you metabolism is simple, but first there are some misconceptions to get past. Getting older doesn’t mean you can’t do anything about your metabolic rate. In fact, with some important changes, an older person’s metabolism can outperform that of a 20 something. Being thinner isn’t necessarily an advantage for having a faster metabolism. And regular exercise such as running, cycling or walking is all you need to help manage your metabolism.
Muscle for Metabolism
To create a healthy metabolic rate, building muscle is the answer. More muscle burns more sugar for fuel. And the more muscle you have, the faster your metabolic furnace runs. Strength training – yes, working with weights – is absolutely essential to ward off useless fat. You don’t have to be a gym rat to change your metabolism. Simple resistance training even at home can start to build more muscle mass.
With a focus on strength training, you’re engaging the most important metabolic tissue in your body. A pound of muscle burns far more calories than a pound of fat. Unlike cardio training that is important for the heart and lungs, weight training consumes more sugar and delivers more strength. All you need to do is to start resistance work on the muscles you have. You can start at sixty and older and still get great results.
If you haven’t done resistance training before or it’s been a long time since you last did, here are few suggestions to get started. Like anything new, start slowly to avoid burnout or injury. If you have any concerns about lifting weights or using weight machines in a gym, be sure to consult with your physician. Begin with light weights and work on good form. You’re looking for a complete range of motion with good posture and alignment. You can start a program at home, but to really get results, visit a nearby gym and seek the advice of a good trainer. Just spending two–three days per week doing resistance training will start putting good muscle into your metabolism.