Metabolism describes all the chemical processes that go on continuously inside your body to keep you alive and your organs functioning normally, such as breathing, repairing cells and digesting food.

These chemical processes require energy. The minimum amount of energy your body requires to carry out these chemical processes is called the basal metabolic rate (BMR). Your BMR accounts for anything between 40% and 70% of your body’s daily energy requirements, depending on your age and lifestyle. A “slow metabolism” is more accurately described as a low BMR. You can find online calculators to help you calculate your daily energy needs or organise a nutrition consultation for a personalised calculation and improvement plan.

The bad news is that your resting metabolic rate drops 2% to 3% every decade after the age of 20, typically due to a loss of muscle mass. The good news is that continuing to build muscle, you can keep your metabolism at its possible highest no matter what age you are.These 3 actions below will certainly help!

Eat More – Clean Food

Approach your meals with the goals of muscle-building. Eating a balanced diet with good carbs, protein and fat is important for health in general but also for muscle building to rev your metabolism.

Eating food can increase your metabolism for a few hours. This is called the thermic effect of food (TEF). It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal. Eating protein has also been shown to help you feel fuller and prevent you from overeating. In general nutrition is a vital piece of the metabolic puzzle – properly fueling your body with the necessary nutrients allows it to build muscle, metabolize fat and perform well in and out of the club.

Move More Mixing up your exercise

Muscle is more metabolically active than fat, and building muscle can help increase your metabolism. This means you will burn more calories each day, even at rest. Lifting weights and strength training in general will also help you retain muscle and combat the drop in metabolism that can occur if you are dieting. Aerobic exercise is also an effective way to burn calories. You should aim to do at least 150 minutes of aerobic activity, such as walking, cycling and swimming, a week.  Last but not least, shorter, high-intensity bouts of exercise do more to spike metabolism and burn fat than longer, less intense sessions.

Bottom line is that mixing up your exercise routine, and adding in a few high-intensity workouts, can boost your metabolism and help you burn fat. All these options are available in the club, just make sure you use them or ask us to help you setup your training plan.

Sleep More – To improve your GH level

Both sleep and exercise induce the release of human Growth Hormone (GH). Experts estimate that as much as 75 percent of human growth hormone is released during sleep. In normal healthy people, the major period of GH release occurs during the first period of sleep during the night, about an hour after you first fall asleep. Deep sleep is the most restorative all stages of sleep. During this stage of sleep, GH is released and works to restore and rebuild your body and muscles from the stresses of the day.

The best way to increase your GH levels is by following good sleep hygiene and getting high-quality sleep on a regular basis. High-quality sleep for most adults means uninterrupted sleep for 7 to 9 hours/night.