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5@5: Mackie’s 5 Top Tips to Increase Your Metabolism

After the age of 40, your metabolism may steadily decline. This implies that you can lose lean muscle mass and accrue fat tissue, unless you make some positive changes. Here are my suggestions:

  1. Build Muscle Рthe higher the muscle mass the greater the potential for increase in metabolic rate. Each pound of muscle uses 6 cals/ day to sustain itself. Fat uses 2 cals/day. Note : In physically inactive people there is a loss of about [-0.5%] of lean muscle mass every year between age 25 and 60, and a corresponding decline in muscle strength. From age 60 on, the rate of loss doubles, to about 1%. It doubles again at age 70; again at age 80, and then again at age 90.

  2. Punch Up Your Workout Intensity – vigorous exercise ( breaking a sweat or > 6 mets) can keep your metabolism elevated post work out. The term is called EPOC- excess post oxygen consumption. The non exercise time is call NEAT – non exercise-activity thermogenesis.

  3. Drink More Water – the body needs water to process calories.If you are dehydrated you could slow your metabolic rate. A sedentary person needs roughly 1/2 their body weight in ounces per day. More if you are a moderate or vigorous exerciser.

  4. strong>Have Your Drinks with Ice – Ice cold beverages prompt the body to burn more calories during digestion.

  5. strong>Eat more frequently ( just less) – Having a small meal or snack every 3-4 hours keeps your metabolism hopping and stabilizes the storage hormone insulin.