How can I boost my basal metabolism?

Well, you might know by now that people who exercise often tend to eat more without gaining much weight. Why does this happen? It’s very simple & logical actually… they have a faster basal metabolism. The basal metabolism is the energy we require to execute essential/vital basic body functions in absolute state of rest just to keep us alive, such as breathing, heart beating, oxygenate our cells, digest food, keep our body temperature … it is the energy we spend doing absolutely nothing.

There are 2 different types of mechanisms used to keep basal metabolism: catabolism & anabolism. The catabolism is the mechanism our body uses to generate energy from particles we ingest from the food we eat, being necessary to break them into very small nutrients, releasing energy through an oxidation process. However, the anabolism is the mechanism used to create constructs organic complexes (FYI: muscle mass); it is necessary a series of chemical reactions that build or synthesize molecules from smaller compounds; & in order to do so energy is required.

So, now that got a better understanding of what is basal metabolism, we can discuss what affects it. We all know that one person who eats EVERYTHING & never gains weight… & that poor creature who doesn’t eat much but still can’t lose a single pound. Well, this happens because there are people genetically “blessed” (the flawless VS models ❤ ) & those who don’t (the rest of the population 😦 ), especially ‘cause around 80% of our basal metabolism is determined in our genes.

Besides, men usually spend more energy then women, which happens simply because they have more body mass & composition. Age is also another factor; the younger you are the faster is our basal metabolism… The temperature we are exposed to also influences; the colder or hotter the more calories we spend to keep the normal body temperature.

However, the nutrition you give your body is fundamental to help the metabolic functions done by your basal metabolism. Eating better, clean & each 3h helps your body to spend more energy, especially because it won’t feel the need to “stock” it for later (which happens when you spend hours without eating). Water is essential: it is used in the process of generating energy (burn calories), so the more you drink the easier it is to create & spend energy (2-3L per day). Also, there are some thermogenic foods you can eat to give it a boost: green tea; ginger; fibers – vegetables, whole grains & fruits; omega 3 (fish); spices.

Another thing we can change is our body composition (the amount of fat & muscles we have). Muscles burn more calories then fat (around 3-5x more!!), even in absolute rest!! YAY!! So, how we gain more muscles? It’s simple: exercising. It is recommended to workout 3x a week performing against gravity exercises, such as circuits or bodybuilder. Cardio is also fundamental. But they need to complement each other, especially ‘cause different stimulus helps in boosting basal metabolism.

The faster your basal metabolism, more energy is necessary, allowing our body to burn more calories… helping you to lose weight faster. The changes you make also help in preventing a series of conditions & diseases simply ‘cause you engage a healthier lifestyle.

xox

How working out can increase your education?

When it comes to fitness, by the time you make the decision to change your body image, you engage a whole life change without even realizing it (yeah, you know the deal: change our eating habits and start working out on a regular basis, andddd you’ll start to see changes in your body). BUT what you don’t expect is to boost your brainpower. Not following me? Just bear with me.

Once the decision to merge a healthy lifestyle is made, you must challenge you mind & adapt to a new routine. Disciple is required. You have to push yourself to the limit… & as the time passes by… you end up bringing it into your life OUTSIDE the gym.

Still don’t believe me? Just think w/ me: the same way you schedule your workouts during the week, you can program the topics you’ll study during the week and make yourself commit to it. See? Easy peasy. Now just do it.

Really? I could do it even if I wasn’t working out.. I know lots of people that don’t workout and are very dedicated to studying.

Yeah I know them too. BUT there are OTHER benefits from training…I mean… there are soooo many.. like the hormones released during exercise, such as beta-endorphin; constant liberation of serotonin and, increased blood flow.

Hun? Wait.. what?

Okay, first of all, beta-endorphin is neuropeptide produced in our bodies responsible for analgesia (by binding to opioid receptor and by inhibiting the release of tachykinins – responsible for pain). As results, we have a good feeling after exercising, reduce of stress and anxiety and, improve in sleeping. Sooo we get more motivated to study & relax ourselves from the craziness caused by college/work.

Exercising also helps in the constant liberation of serotonin, a neurotransmitter produced in our bodies, responsible for sleep regulation (circadian cycle), limbic system (oh la la, sexy!), temperature control and appetite. This substance is responsible for synapses between neurons (electric transmission between brain cells), which means it’s to our brain to communicate fully (improving our minds!).

Besides, there’s also intensification in blood flow, leading to increased oxygen and glucose (brainy food – yummy!!) to the brain and faster carbon dioxide removal. When we provide our brains a smoother blood circulation it becomes easier for our bodies to remove substances that could harm us as much as it helps to feed our cells optimizing substances. See? Working out makes you smarter! YAY!! ❤

xox

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