Week 12- 3 Rules for Mastering Your Metabolism

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Master Your Metabolism- 52WeeksOfFitness.comMetabolism. What is this magical word we hear over and over in our efforts to get fit? Is it the key to putting it all together? Must we master it to find success in our goals toward a fit life?

Quite simply, the answer is yes.

How can you master your metabolism? These three rules can get you started with understanding how metabolism makes it all work.

1. Understand what metabolism is.

Our bodies are amazing machines. Stop for a moment and think about how complex they are. On the simplest level, our bodies access nutrients in food, air, and water and convert them into energy that keeps all of its systems in fine working order for a healthy life. The nutrients we gift our bodies with, whether they be all the vitamins and minerals we need or clean water and air in the proper quantities, determine how well these amazing machines of ours function for us.

Metabolism is the process by which your body processes the nutrients you put into it. This process, when working properly, can maintain all the systems in your body, providing each part of its mechanics with just what it needs to function well for you.

Two primary concerns of your metabolism are Catabolic and Anabolic processes.

Catabolic is the breakdown of fat, sugar, and protein to create energy. Energy you need for all the cells in your body to do their important work of making you breathe, powering your muscles to let you move, responding to the world around you, brain function, elimination of waste, and all the other countless operations the body performs for you. It also stores energy made during the Catabolic process for later use.

Anabolic is the building and repair your body performs after all of the living you do and the wear and tear you put on it. With each step you take, you are breaking down your body. With each weight you lift, you are breaking down your muscles. The anabolic process rebuilds what we break down. The Anabolic process also provides the energy necessary for your bodily functions as they occur. This process ends with the elimination of what the body doesn’t need through sweat, urine, poo, and respiration.

I bet you didn’t realize your body was such a well regulated machine! As with any other beautifully evolved mechanism or organism, it requires that you take care of it and give it what it needs to do its job most effectively.

2. Give Your Body What It Needs To Be Its Best

To have the healthy and fit body you want to achieve, you must give your body the tools it needs to perform its best for you.

  • Don’t “diet”. Do not starve yourself. Your body will know and will start to store energy (fat) to keep on reserve in the event you are going to need more.
  • Eat good foods that include plenty of protein, good fats, and fiber. Many good foods have both, including fatty fish, chicken, nuts, seeds, legumes, seed oils, hummus (made from legumes), avocados, olives, peanut butter, and eggs. Include lower fat cheeses, milks, and yogurt products for a protein boost. Protein is essential for rebuilding and repair. Berries, apples, dark vegetables, and whole grains also contain the fiber you need to maintain a healthy diet for optimum metabolism.
  • Drink plenty of water. The rule of thumb has been that your body needs eight 8-ounce glasses of water each day. This may sound like a lot. But 8 ounces is one cup. There are two cups in a standard store-bought water bottle. In a larger water bottle there are 20 ounces. So, be sure to drink the equivalent of four 16-ounce bottles of water a day to replace what you lose through respiration, sweat, and urine. Drink green tea. Green tea can boost your metabolism. If you are concerned about caffeine, research has shown that even decaffeinated green tea has the same effect. It can also be included in your water intake.
  • Build muscle through strength training. Muscle burns more calories than fat. If you want to crank up your metabolism so you burn more calories naturally, build more muscle. You do not have to be a body builder or a WWF champion to make this work for you. Just begin safely strength training and maintain a routine that includes this type of exercise on a regular basis to strengthen your body for a higher natural caloric burn.
  • Exercise and breathe correctly. Your body needs to breathe well to promote a healthy respiratory exchange. Your oxygen intake helps your metabolism burn more fat. When you exercise, practice healthy breathing to boost your metabolism and get the most out of your work out. We often revert to shallow, unintentional breathing that our bodies regulate for us. For a healthier oxygen intake, practicing intentional, full breathing may help you feel healthier. Proper exercise can also strengthen muscle and build endurance.
  • Stop eating and drinking junk. Know what you are putting into your body. Find healthy and delicious alternatives to the foods and beverages that give you no health benefit.
  • Get enough rest. Your body cannot restore and repair without the proper amount of rest. Give yourself a break. Sleep long and well at night so you feel refreshed and not dragging the next morning. Create the proper environment conducive to healthy sleep habits for optimum rest. Everyone’s sleep needs are different. Just be sure yours are met.

3. Get Your Thyroid Checked

If you are doing everything right and you are not seeing results, there may be a problem with your thyroid. The thyroid is the part of your body that regulates metabolism. When it isn’t working properly, you can have a hard time managing your weight, energy level, and the way your body feels.

Thyroid conditions are not uncommon. Ask your doctor for a blood test to check your thyroid function. Ask that your T3 and T4 hormone levels are checked and also the anti-bodies. Knowing these numbers can really help to understand how your thyroid is functioning…or not functioning as well as it can. Click here for a comprehensive look at thyroid function and the problems that can occur.

Once you know more about how your thyroid is working, you can determine solutions to getting your metabolism back on track for best performance and health.

Don’t Obsess

Once you train your mind and body to live a healthy existence, there is no need to obsess over what you eat and drink, or getting the proper amount of exercise and rest. Sooner or later these actions become habit, second nature. A fit body will work better for you naturally than an unfit one. When you feel good, you can crave the right foods and the rush of a good workout.

Simple summary of today’s post to boost your metabolism:

  • Eat and drink well.
  • Exercise and strength train to build and increase your body’s muscle composition.
  • Rest.

See? That doesn’t sound so hard, does it?

Be your own best friend. Give yourself the gift of self-care. Treat yourself better than anyone else does. Make your metabolism work for you.

How will you boost your metabolism going forward? Share with us in the comments! We love to hear from you.

Good luck this week with your goals. If you want to be sure to catch all of our posts, take a minute to connect with us.