![]() ![]() It can also help you replace what you’ve lost. “By strength training twice a week, you can reverse about 50 percent of the metabolism slowdown that comes with age,” says long-time muscle and metabolism researcher Gary Hunter, Ph.D., a professor of human studies at the University of Alabama at Birmingham. Strength training helps you hang onto more of your muscle mass with age, slowing what can otherwise by a steady metabolic decline. 10 Essential Strength Exercises for Runners.Less muscle also means you’re less strong to run hard, sprint fast, lift heavy things, and burn lots of energy through movement. Most importantly, losing muscle doesn’t just diminish your Netflix watching calorie-burn. If I lose 10 percent of that lean tissue, my do-nothing calorie burn drops 70 calories a day, or about 500 a week, or more than 25,000 per year. My 115 pounds of muscle burns 690 calories a day even if I do nothing more strenuous than surf the web. The absolute calorie-burning numbers are not huge: Each pound of muscle burns six calories a day to sustain itself, while each pound of fat burns two. To be clear, the metabolic benefits of strength training were greatly exaggerated for years. That’s bad because muscle burns three times as many calories even when you’re inactive than fat does. Most men will lose about 30 percent of their muscle mass over the course of their lives, according to Harvard Men’s Health Watch. Men lose more than women, likely due to hormonal factors. How to Boost Your Metabolism Build the EngineĪfter age 30, you begin to lose muscle mass, up to 5 percent per decade. You can also control what you eat and how much you sleep, both of which can influence how your body makes, burns, and stores energy. But you can change your body composition, which affects your metabolism. You can’t do much to change your genes, and you certainly can’t stop time. Play icon The triangle icon that indicates to play Metabolism also naturally declines about one to two percent per decade with age. Genetics also plays a role, as some people naturally have higher metabolic rates and burn more energy even when idling than others. The bigger you are, the higher your metabolism, because there’s more of you to keep running. It represents the number of calories you burn to keep your heart beating, your neurons firing, and to perform the countless other functions you do without thought to support the body you have. Your metabolism is simply your body’s process of using a certain amount of energy it needs to live. People talk about metabolism like it’s some genie in a bottle waiting for you to find the magic lamp. But you can and should take steps to keep your metabolism running at its hottest, because the same steps you take to stoke your calorie burn also improve your athletic performance and help keep you healthier for life. No matter what you see in ads or hear in your running circles, there are no special supplements or super foods that can blast off unwanted pounds while you sleep. First, let’s be clear: There’s no such thing as miracle metabolism boosters.
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