Can you have a “slow” or “fast” metabolism?
And does this help explain why weight loss is a bear for some people and a romp for others?
And why “hardgainers” feel like they have to fight tooth-and-claw for every ounce of muscle growth?
Sort of. But not for the reasons often given.
First, the good news: You don’t have an innately slow or fast metabolism.
While you may burn more or less energy every day than average (for your body weight), this isn’t a function of genetic predetermination, hormonal hardwiring, or metabolic voodoo.
Instead, the “speed” of your metabolism is mostly set by . . .
1. How much you move around.
This includes formal exercise, of course, but it also takes in all of the miscellaneous movements like standing, walking, fidgeting, and so forth—actions known as non-exercise activity thermogenesis (NEAT) that can burn hundreds or even thousands of calories per day.
2. How much muscle mass you have.
Research shows that muscle is more metabolically active than fat, burning about 6 calories per pound per day (versus just 2 calories per pound of body fat per day) and contributing around 20% of total daily energy expenditure in people with normal body compositions (and more in more muscular folk).
3. How much protein and relatively unprocessed food you eat.
High-protein and whole foods require more energy to digest than high-carb, high-fat, and highly processed foods, and these factors can significantly raise or lower your total daily energy expenditure.
For example, 20-to-35% of the energy contained in protein is required to digest it compared to just 5-to-10% for carbohydrate and 0-to-3% for fat. And in one study, the digestion of a meal of white bread and American cheese “cost” about 10% of the calories it contained, whereas a meal of multi-grain bread and cheddar cheese required double that amount.
Thus, if you’d like a “faster” metabolism, you have three buttons to push: movement, muscle, and menu. That is, you can move more, gain muscle, and eat more protein and whole (minimally processed) foods.
And if you feel your “fast” metabolism is snarling your progress in the gym, don’t move less and eat more junk.
Instead, audit your caloric intake and workout programming because you’re probably eating fewer calories every day than you realize or following the wrong training routine for your goals and circumstances (or both).
Also:
If you want to learn more about the grammar of gains and how to use it to get fitter, leaner, and stronger than ever before, check out my award-winning fitness books for men and women of all ages and abilities.
These books have sold over 2 million copies, received over 15,000 5-star reviews, and helped tens of thousands of people (that I know of!) get into great shape faster than they ever thought possible.
And you could be next.
So, if you’re a guy or gal over 40 and relatively new to strength training, Muscle for Life is for you:
⇒ legionathletics.com/muscle-for-life-book/
If you’re a guy under 40 and you haven’t yet gained your first 25 pounds of muscle, Bigger Leaner Stronger will get you there pronto:
⇒ legionathletics.com/products/books/bigger-leaner-stronger/
And if you’re a gal under 40 and you haven’t yet gained your first 15 pounds of muscle, Thinner Leaner Stronger will be the ticket for your transformation:
⇒ legionathletics.com/products/books/thinner-leaner-stronger/
Go for it!
Mike
