how do you get your metabolism moving again?

fret_wimp

ive been on the same exercise routine for a year or two now and have not changed my diet, but have started gaining a bit of weight. its just down to my sedentary work lifestyle ( 8+ hours in front of a pc per day).

im 27ish, and ive been told that in guys, metabolism starts to , or has started to slow and you have to do more to stay the same shape.

is there any way to speed up the metabolism again? foods, certain exercises etc? I really dont have time to go to the gym for an extra 3-4 hours per week, so if theres something i can do to prevent my slowing metabolism it think it may help.

FunkZ

I'm gonna tell ya what makes me go.

Squats and flaxseed

Zamboni

Various things increase the rate of metabolism.

Exercise, eating, injuries, burns, certain spicy foods etc.
Lets avoid the burns and injuries for the mo'

You said you have been doing the same exercise routine for a year now and that speaks volumes. Change it mate.

Metabolism will increase during CV work but if you do weight training your metabolism will be increased during and post exercise due to repair the microtears in muscle fibres.
Also eat smaller and more frequent meals.

In a nutshell I'd say its more to do with your exercise routine needs sprucing up than metablolism slowing down especially at only 27.

getz

fret_wimp wrote: »

ive been on the same exercise routine for a year or two now and have not changed my diet, but have started gaining a bit of weight. its just down to my sedentary work lifestyle ( 8+ hours in front of a pc per day).

im 27ish, and ive been told that in guys, metabolism starts to , or has started to slow and you have to do more to stay the same shape.

is there any way to speed up the metabolism again? foods, certain exercises etc? I really dont have time to go to the gym for an extra 3-4 hours per week, so if theres something i can do to prevent my slowing metabolism it think it may help.

shock your body keep on changing your diet ie one day just eat fruit

jen_23

you need a routine revamp!!

Are you a gym goer or do you do your routine home/outside?
If your in the gym I assume your routine would be similar to 40 mins cardio , 20 mins weights and 20 mins core?

You said you have the 'same' routine for two years?
Your continuously working the same muscle groups and after a while the challenge becomes less and less.
(remember that first time the pain!! hehe)

You need to revamp your cardio if your doing 30 mins on treadmill try alternating to 30 minutes on the crosstrainer instead to work differect muscle groups and make it challenging or use the programs on the machines. try the interval training on the treadmill where it's simulating going up and down hills.

Use different weights and try maybe doing a class of aerobics once a week instead of a training day.

Also try different advanced exercises for your core. If your in a gym you should be able to get a programme made up for you. Or you can make one yourself by looking at the other excercises out there.

If your on road training try mixing it up by doing different routes with more challenging terrain.

Obviously and unfortunately as we get older we tend to put weight on easier when you start noticing this you have two choices eat healthier or work out more

FunkZ

getz wrote: »

shock your body keep on changing your diet ie one day just eat fruit

Whaaa'?!

rubadub

fret_wimp wrote: »

im 27ish, and ive been told that in guys, metabolism starts to , or has started to slow and you have to do more to stay the same shape.

Guys and gals. Over time without sufficient resistance training your muscles waste, if you are the same weight at 60 as 20 you are probably fatter, you will have lost muscle and gained fat to take the place of that weight.

Muscle is more metabolically active than fat, e.g. if you have 2 twins, one 15stone and muscley, and the other 15stone and fat, then the muscly guys needs more energy to just survive if they both just sit around all day. Or you could put it that the muscly guy can get away with eating more.

So putting on muscle will increase the amount of energy you need to survive each day, so would putting on fat. If you overeat the same amount each day you will arrive at a stable weight, where it matches your metabolic rate. I think the average irish person eats 3500kcal per day.

Doing big compound lifts will increase muscle mass well, doing squats, deadlifts, military press, dips, bench press, chinups.

From lifting weights I am now at a stage where I eat what I want and drink like a fish, but am a very stable 170lb 5'11''. Probably now do less than 1hour a week weight training in total, but cycle probably 4hrs a week to work. I found the weights had far more effect on me though.

cunnins4

rubadub wrote: »

I think the average irish person eats 3500kcal per day.

That seems a bit high for the average person? Would've thought 2500?

Zamboni

cunnins4 wrote: »

That seems a bit high for the average person? Would've thought 2500?

You have to account for all the overweight/obese people in Ireland too though. Plenty of folks out there necking 4000cals a day nae bother.

cunnins4

Zamboni wrote: »

You have to account for all the overweight/obese people in Ireland too though. Plenty of folks out there necking 4000cals a day nae bother.

I suppose you're right. That's a sh*t load to be eating and not exercising!:pac:

rubadub

cunnins4 wrote: »

That seems a bit high for the average person? Would've thought 2500?

2500 is what they SHOULD eat. There is a much higher upper limit around this too. e.g. only starving lipotrimers are on 500kcal a day, 2000 less than usually recommended. Far more are on over 4500kcal a day, i.e. 2000more than recommended. I thought it high at first until I thought more about it, totting up it all and averaging it out. I imagine very few people are on less than 2000kcal.

A guy in the nutrition forum posted this as his daily intake.

4 Litres of coke
5 Bars
3 bag of crisps
Breakfast roll
2X jambons
Dinner
Lunch
Snack box
Paket of biscuits

The coke & 5 bars alone are 3000kcal! a breakfast roll can be easily over 1000kcal. Probably well over 10,000kcal in total. And no it is not michael phelps! its a taxi driver.

Zamboni

Jambons.....


My nemesis.

rubadub

Zamboni wrote: »

Jambons.....


My nemesis.

, he also had a new one I have never heard of, and me a seasoned veteran of chippers & takeaways:pac:. A "4 in 1", Curry sauce, Chips, Rice, Chicken Balls.

gnolan

rubadub wrote: »

, he also had a new one I have never heard of, and me a seasoned veteran of chippers & takeaways:pac:. A "4 in 1", Curry sauce, Chips, Rice, Chicken Balls.

Thats sounds amazing!!

Currently taking in about 1750 cal a day myself, trying to get down to around 12 stone, with cardio and weights it works out around 3lbs a week.

You say the more muscle you have the more food you need to sustain yourself which i understand. Would there be any sense in the theory that if you reduced the amount of food you take in, your body will become more efficient at using the energy; analagous to a more efficient engine, less fuel but same mileage?

jackblack99

OP, go into a health store and ask for some kelp tablets.

Iv been taking them for last 6months and with relatively low excerise (train Fri + match on sunday) iv lost a stone(now 13st). They are a natural tab just ask any1 in a health shop.

I swear by them anyway.

davyjose

FunkZ wrote: »

I'm gonna tell ya what makes me go.

Squats and flaxseed

+1

If you want to make your metabolism cry for it's Mammy, get under a bar and lift heavy.

Zamboni

jackblack99 wrote: »

OP, go into a health store and ask for some kelp tablets.

Iv been taking them for last 6months and with relatively low excerise (train Fri + match on sunday) iv lost a stone(now 13st). They are a natural tab just ask any1 in a health shop.

I swear by them anyway.

Yay
Train little and pop pills for rapid weight loss.
Awesome

Does anyone else think these 'health shops' are just like the old witch wizard with all the magic potions?
They should all be closed down or at least change the names to 'we sell crap'.

jackblack99

Zamboni wrote: »

Yay
Train little and pop pills for rapid weight loss.
Awesome

Does anyone else think these 'health shops' are just like the old witch wizard with all the magic potions?
They should all be closed down or at least change the names to 'we sell crap'.

yes rapid weight loss............1 pound lost just about every2 weeks. that certainly is rapid alrite:p:p:p.

Health shops are way better than goin to docs an gettin anti bio, and 1/4 the price too. Iv been going to health shops for various items for years and years and they rarely let me down.

FunkZ

Zamboni wrote: »

Yay
Train little and pop pills for rapid weight loss.
Awesome

Does anyone else think these 'health shops' are just like the old witch wizard with all the magic potions?
They should all be closed down or at least change the names to 'we sell crap'.

Health shops sell worthwhile products too. Glucosamine, fish oils, multi's etc...

Zamboni

jackblack99 wrote: »

yes rapid weight loss............1 pound lost just about every2 weeks. that certainly is rapid alrite:p:p:p.

I've lost ten lbs in the past 4 weeks.
I trained and watched my diet.
Call me old fashioned

Zamboni

FunkZ wrote: »

Health shops sell worthwhile products too. Glucosamine, fish oils, multi's etc...

So do Tesco's

beggars_bush

best time to take flaxseed?

or more to the point - what do you take it with??

also, best nuts for snacking