In a new series, Perform Founder, Peter, looks at how understanding your metabolism can help you progress towards your health and fitness goals, starting with Resting Metabolic Rate.
It’s a simple fact that weight loss and weight gain depend on calorie balance.
If you consume more calories than you burn, you gain weight. If you consume less than you burn, you lose weight.
But that’s not to say consuming less calories is always a good thing. In fact, when it comes to your metabolism, if you consume too few calories over too long you will lose muscle as well as weight, making it harder for you to lose fat in the long term.
It seems a little confusing, until you understand your Resting Metabolic Rate.
Our resting metabolism is our biggest calorie ‘burner’, so it’s no surprise that it’s our biggest focus. Resting metabolism includes all the basic bodily functions that keep us alive, including brain function, circulatory and respiratory systems and the maintenance of muscle mass.
Most clients and Perform want to lose some weight, tone up, get a bit healthier and change their shape a little and this is where strength training becomes a priority.
You see, boosting your resting metabolic rate by just a few percent can have a huge effect on how many calories you will burn outside of exercise.
Increased Muscle Mass = Boosted Metabolism
We boost our resting metabolic rate by increasing our muscle mass through strength training. A couple of pounds spread across the body isn’t noticeable in terms of size – but will boost your metabolism significantly, meaning you’ll burn more calories while you sleep, sit, rest and basically do nothing.
Five ways to strength train the Perform way:
- Commit to three strength training sessions per week. This is usually the perfect option for an untrained client
- Strength training sessions should last approximately 40 minutes (not including warm up), making sure the quality is high throughout
- Total body training is preferable, making sure you hit each major movement each session: squat, hinge, push and pull, with some additional movements to add focus and maintain posture and balance
- Split the week up as evenly as possible, allow time for recovery between sessions and work hard when you’re training
- Hit all of the rep ranges throughout your program, if you are capable go as low as 3-5 reps and as high as 20-25 reps, as well as everything in between
Unsure about what to do or where to start? Why not try our 30-Day Trial. For £59 we include up to three strength sessions per week, plus additional nutrition and lifestyle support.