So I'm on my road to weight loss and I have a question regarding metabolism. I go to the gym for an hour or two every day and mix cardio and weight training. I'm watching my food intake but I'm also curious about this-- If I were to do say 25 pushups or 50 situps each hour or so to get my heart rate up, would this keep my metabolism at a higher level throughout the day instead of just after my workout? I've started doing this as of this week but I'd like to know if anyone has any personal (or professional) knowledge regarding this. Thanks!
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Question regarding metabolism.
- Thread starter JeffreyO
- Start date
You would be much better served just taking one hour a day to put in a serious workout. Not only is your idea impractical, it's really inefficient. Put together a good weight lifting program, full body style, with compound lifts. Doing this 3 times a week will preserve muscle while losing fat, and is great for fat burning. Paired with 2-3 HIIT sessions in a week, and you won't be able to stop the fat from coming off. That is of course, if your diet is 100%.
In addition to what markmywords said, you can also effect your metabolism in a positive manner, by eating small to medium size meals OFTEN during the day, meaning about every 3 to 4 hours or so. Its like putting fire in the furnance, while still maintaining your caloric deficit (for fat loss goal seekers) durig the day. If you have allotted number of calories during the day, one possible way to do this is to divide, for example only, 5 (meals) / 1900 and this would give about the calories per meal you need. With 1900 only being an example caloric limitation, Im not saying this should be your deficit calorie limitation total. Knowing or getting to know your metabolism is extremely important. Im dealing with that right now, with that last 1lb to lose in the lower region, and working on tweaking contents in my diet and cardio, and its been tough, my body is hanging on to it for absolute dear life,,,,,but not for long (lol).
In addition to what markmywords said, you can also effect your metabolism in a positive manner, by eating small to medium size meals OFTEN during the day, meaning about every 3 to 4 hours or so. Its like putting fire in the furnance, while still maintaining your caloric deficit (for fat loss goal seekers) durig the day. If you have allotted number of calories during the day, one possible way to do this is to divide, for example only, 5 (meals) / 1900 and this would give about the calories per meal you need. With 1900 only being an example caloric limitation, Im not saying this should be your deficit calorie limitation total. Knowing or getting to know your metabolism is extremely important. Im dealing with that right now, with that last 1lb to lose in the lower region, and working on tweaking contents in my diet and cardio, and its been tough, my body is hanging on to it for absolute dear life,,,,,but not for long (lol).
If you want to find out how many calories you should be eating go to to find out your BMR (Basal Metabolic Rate). Once you've found your maintenance level of calories take off about 500 per day for weight loss. Make sure you do a full body workout as mentioned above to minimise muscle loss during this time
Good luck
Good link CCR -
to the op - make sure you don't just use the BMR they give you, click Harris Benedict below the BMR box and multiply by your appropriate activity level. The BMR is just what is needed for basic bodily function.
Also, the effects of exercise don't stop the minute you're finished with your workout. Your body continues to work at an elevated level (known as excess post-exercise oxygen consumption - EPOC).
to the op - make sure you don't just use the BMR they give you, click Harris Benedict below the BMR box and multiply by your appropriate activity level. The BMR is just what is needed for basic bodily function.
Also, the effects of exercise don't stop the minute you're finished with your workout. Your body continues to work at an elevated level (known as excess post-exercise oxygen consumption - EPOC).
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The advice you have all given is sound and I will listen. However, I've already been going to the gym for at least one hour a day five days a week. I was just curious if maintaining a slightly higher heart rate and my muscles moving throughout the day would help maintain a higher level of metabolism?
I think what he's asking is if you did X every hour, would it help keep your metabolism up.
I believe the answer depends. 70% of the energy you burn per day goes to maintaining your body. 10% goes to digestion. And the remaining 20% goes to physical activities. I'm not saying this is true, but I would imagine that if you did more physical activities throughout the day, you would burn energy continuously. Also, after strength training, your body will still burn up to 70 hours after. So it's always good to increase your physical activities whenever you can. I recommend just increasing your walking distance / steps by parking really far, or taking stairs all the time. It would be far more helpful than just doing pushups/pullups all day long because doing pushup/pullups every hour would be hard depending on what you're doing. If you are a student, you can't just suddenly get up in class and scream "Exercise Time!!!!" and start doing all these pushups and situps.
I believe the answer depends. 70% of the energy you burn per day goes to maintaining your body. 10% goes to digestion. And the remaining 20% goes to physical activities. I'm not saying this is true, but I would imagine that if you did more physical activities throughout the day, you would burn energy continuously. Also, after strength training, your body will still burn up to 70 hours after. So it's always good to increase your physical activities whenever you can. I recommend just increasing your walking distance / steps by parking really far, or taking stairs all the time. It would be far more helpful than just doing pushups/pullups all day long because doing pushup/pullups every hour would be hard depending on what you're doing. If you are a student, you can't just suddenly get up in class and scream "Exercise Time!!!!" and start doing all these pushups and situps.
The advice you have all given is sound and I will listen. However, I've already been going to the gym for at least one hour a day five days a week. I was just curious if maintaining a slightly higher heart rate and my muscles moving throughout the day would help maintain a higher level of metabolism?
Maybe it would but it's probably not the most efficient way of doing it, and I'm not sure if it would be healthy to keep your heart rate higher for so long, it needs rest like all other muscles.
The best way to increase you metabolism is to gain muscle. Eat a calorie surplus, do your full body workout, build muscle and then you'll find your metabolism will increase. By having more muscle on your body your calorie requirements will be higher and you'll find you're burning more fat even when you sleep.
PROPER diet and exercise will elevate metabolism to a large degree. However, Cardio over time, will lower resting heart beat (which is GREAT!). Why are you overly concerned about your metabolism? I mean yes, you should look into ways you can increase it, but why would you WANT to keep your heart up ALL DAY and muscles moving all day, when other ways will tweak the CORRECT way. Being nearly 46 my metabolism is MUCH, MUCH slower than yours, EVEN NOW though it is pretty fricken fast as it is. Just be concerned with eating every 3 to 4 hours, doing appropriate amount of cardio, WITH weight training, and your metabolism will come along just fine at our age. There are only a certain amount of control you can give metabolism anyway, and at your age you dont have anything to worry about, take this advice and you will BURN RIGHT ALONG FINE. And, yes, I agree the more muscle you have on your frame, the more CALORIES you burn sitting around doing nothing, AND burn more exercising because you MAY weigh more (and I say MAY weigh more, because while they are OPPOSITES, if one loses 1 lb of fat but gaines 1lb of muscle,,,the scale dont move, BUT,,,,,,,,muscle is gained THUS more calories burned)
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This is all interesting advice. Here's a little information about myself first so that you understand where I'm coming from. I went to Iraq about three years ago, I came back about a year and a half ago. When I got back I had this huge surplus of money saved up that it was easy for me to stay in my room and enjoy ordering pizza and drinking beer (as I was newly 21, turned it in Iraq). Suffice it to say I stoped going to the gym. i weighed in at about 185 when I got back, a year later I realized that I had destroyed my body. I weighed 236lbs and had stretch marks appearing on my back. This really brought me down so I finally started to do something about it. I have been going to the gym for at leas tone hour, five days a week (although every now and then I have missed a session.) I've been focusing on my abs, arms, chest and some minor cardio (20-30 minutes a day, not included in my gym time.) I haven't maintained a perfect diet as no one does but I am currently in a calorie defecit. The problem is I've been losing weight at a VERY slow rate. i've lost two pounds in the month and a half.
Now I know that muscle has memory and it will be easier for me to regain my muscle and thus regain that muscle weight but it still seems pretty slow for weight loss. The idea of doing the pushups throughout the day would be for about six times between each hour at work. I wouldn't be doing them at home and some days I'd be doing them less. I simply have always been told that doing interval training is better for metabolism and helps to keep you going throughout the day. It seems most of you are against hte idea of some extra pushup intervals throughout the day though.
I appreciate the advice all. If you have anymore, let me know.
Now I know that muscle has memory and it will be easier for me to regain my muscle and thus regain that muscle weight but it still seems pretty slow for weight loss. The idea of doing the pushups throughout the day would be for about six times between each hour at work. I wouldn't be doing them at home and some days I'd be doing them less. I simply have always been told that doing interval training is better for metabolism and helps to keep you going throughout the day. It seems most of you are against hte idea of some extra pushup intervals throughout the day though.
I appreciate the advice all. If you have anymore, let me know.
I think if you have time to do the push ups at work, go for it. However, I think without knowing your deficit (or EXACTLY how much per day in deficit) and SPECIFIC calories taken in versus the deduction for calories going out, that it just may be the diet holding you back. I believe (within reason) you have to account for EVERY DROP of food going into your mouth (with the exception given to things like: Lettuce (a whole head of lettuce can have about 15 calories approximately). The LITTLE things you add (like mustard, ketchup, honey mustard, barbecue, mayo, ALL ADD UP, and combined can be more than 200 calories or more in one day---that you may not be acounting for-------BUT MUST or cut it out). What is your diet like now, and what is your caloric intake? Do you keep a diary? if you dont, how do you know what your taking in, and KNOW your in a caloric deficit? I would be MORE concerned with the DIET (THIS IS THE KING), and in my opinion, EVERYTHING follows AFTER the diet. For example, if you consume 3500 calories, and your body NEEDS 2500, 1 cardio session of 30 minutes---your WASTING your time in fat loss, as your energy balance is on the POSITIVE SIDE, and metabolism is going great-------but this isnt going to matter, your going to GAIN weight (most healthy persons anyway) because you ate too much. Diet MUST compliment what your doing,,,,,,,,,,PERIOD.
In my opinion, fats (good fats) dont get you fat. If it were possible (and I dont think it is, as lettuce head has about 15 calories a head about), you could eat lettuce and if this brings you over your balance, your going to gain weight, yes,,,,,,,,,you can gain weight nearly on anything, its not "necessarily" quote and unquoate, what you eat, as much as how much of what you eat, that is of importance.
Fat doesnt make you fat? im finding this hard to beleive..
considering also that fat has the more energy in it than carbs and protein.
And its not "what you eat" although you right in saying eating to much of anything will make you fat (me and silent know this ha), depending on what you eat can play a signifcant role such as foods that contain less energy and make you fuller for longer..
considering also that fat has the more energy in it than carbs and protein.
And its not "what you eat" although you right in saying eating to much of anything will make you fat (me and silent know this ha), depending on what you eat can play a signifcant role such as foods that contain less energy and make you fuller for longer..
Thats correct, FAT (good fats) DO NOT MAKE ONE FAT. I go through ONE JAR of peanut butter.........WEEKLY, sometimes TWO JARS of nat. PB (obviously Im not fat; however, PB is calorie dense, takes a small amount for alot of calories, and it CAN make you gain weight FAST, not the fat content,,,,,the calorie content does it if its over done). Its consuming more calories then what you need.........that makes you fat, and that when all the dust settles, is all that matters---the most anyway. And, most of the persons on this forum would agree with these statments I think. I am not saying proper ratio of nutrients are not important (read my other posts), Let me give you an example: If I ate a meal at mcdonalds (Im not reccomending this, its an example), and it was ONE meal and 1700 calories for the meal, and I ate nothing the rest of the day, and my body NEEDED 2300, IM LOSING WEIGHT (people with normal thyroid, and healthy, and i WILL LOSE FOR TIME), its the law of energy balance tha is KING, really.
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In addition to what markmywords said, you can also effect your metabolism in a positive manner, by eating small to medium size meals OFTEN during the day, meaning about every 3 to 4 hours or so. Its like putting fire in the furnance, while still maintaining your caloric deficit (for fat loss goal seekers) durig the day.
This simply isn't true. Period.
I disagree with you stoutman, PERIOD. With me, it worked fantastic wonders, and can work for others, and to say that like a........blanket for everyone, ISNT TRUE, my man. And would gladly debate this in a friendly manner anytime........I am PROOF it works......PERIOD.(as I once was using 3 meals aday, and when I went to 6, my fat loss in a two weak period dropped an additional ,.5 lbs (1/2 pound), and we can take every little bit we can, cant we? what works for one, may not work for another, this is true. But eating frequent small meals DOES WORK and IS BETTER than 3 or less.
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I disagree with you stoutman, PERIOD. With me, it worked fantastic wonders, and can work for others, and to say that like.........blanket, ISNT TRUE, my man. And would gladly debate this with you anytime anywhere........I am PROOF it works......PERIOD.
Great.
But you are wrong.
You would have had the same results as long as your cals and macros were in check. Meal frequency may have played a role staving off hunger..... but it didn't give you your rippling 6 pack bra!!!!!!!!!!!!!!!!!!
n=1
You really think that is a good sample size?
If you want to play those cards, ok.
I am proof too. I don't always eat 5+ meals per day. Nor do my clients. And they have fantastic results.
Or.
We could just look at the science.
And not the regurgitated "bro-science" that you like to base much of what you say on around here.
Meal frequency may have an impact on certain aspects of human physiology.... but certainly not metabolic rate.... as you so elegantly claim.
I am sure you are going to reply with some ridiculous hodge-podge of barely legible English. However, before you reply, I beg you to actually use that thing between your ears. I'd love to have an intelligent discussion with you.
science can take a back seat to a certain extent, because it changes, and the validity in them are just that, whats good now, is wrong later, LOL. One can go searching educating themselves all day, and what there left with, is confusion, because there are so many opinions on those opinions. I can go retrieve contrary science to what you just provided--easily (google is a friend, and the local medical library I go to to research on my own is as well). I never SAID specifically that it gave me my six pack I have (now did I?), I said it aided in my loss rate by .5lbs (1/2 pound), I kept everything in my diet the same when I was at 3 a day when I went to 6, excercises and WO's were the same, and the 6 meals did in fact FOR ME increase my metabolism, and when your 46, you are looking for SMALL WAYS to TWEAK the slowing and aging metabolism. I am VERY meticulous in my diet, and I KNOW this is what it was, I dont leave things to chance, stoutman. everything is logged even the slightest change (how can one know if something works correctly unless you track and then log changes along the way). This IS NOT AN EXACT science, and what we are talking about is not an exact science....that works for everyone. If what works for clients,,,,,,,,,,,works, then whats the problem? If one loses weight, and then comes down to that last little bit, and one increases meal frequency, and it works, what the problem? I think refueling the body frequently is important and here is why (when eating right), 1. It prevents those in in a deficit, from feeling hungry (or the feeling of deprevity) all the time (one thing to aide in success and ammunition to attack the draw backs on a deficit diet---that FAIL MANY, my friend, as the main reason for failure, not the only one, by a MAIN ONE), 2. Keeps FUEL in the body ALL DAY that assists in workout and recovery, 3. Aide in metabolism, everytime you eat, the system starts, and fuels or shuttles the digested food nutrients throughout the body (argue that), to name a few. Eating frequently(and maintaining the defcit for fat loss) or advising someone to do so, is GOOD ADVICE; however, if 3 squares work,,,,,it worked and 6 isnt necessary, WHY? because everyones metabolism is different young or old........Thanks for responding stoutman, this is just a friendly debate, its all good, I have good intentions, and I dont want you as an enemy, OKay? we can help one another too ya know.