The Basal Metabolic Rate (BMR)
The Basal Metabolic Rate is an important indicator that you should watch when you start your weightless or fitness journey. It expresses the amount of energy in calories that a person needs in order to keep up the functions of our body in the state of rest.
These functions include breathing, blood circulation, controlling the body temperature, cell growth, brain and nerve functions, and the contraction of muscles.
All of these functions consume energy, which we refer to as “burning calories”.
Now I’m sure everybody is aware that “burning calories” will make you loose body fat, so a high Basal Metabolic Rate will increase the amount of calories that your body burns, even in the state of rest, correct?
So how can we increase our Basal Metabolic Rate?
Let me tell you… There are many ways!
You can eat food, that rise your body temperature , like chili, ginger or peppers, so that your body has to regulate the temperature again! This will take a couple of minutes but the the effect is gone already.
You can run for miles, which will push your heart rate up, your breath will go faster and deeper and your blood circulates faster through your veins. Again, this increases your metabolic rate, but only during the time you run. As soon as you step out of the shower your rate will be back to the normal value.
Or – you can start with some strength and resistance training of your muscles and increase your Basal Metabolic Rate for ever and always!!!
How is that possible? It’s easy! Your muscles consume energy (and therefore burn calories) even in the state of rest! So haven more muscle will let you burn more calories, as they don’t only work during the training! The effect lasts up to 48 hours after your workout!
The importance here is not the volume of the muscle, it is much more about the muscle density. If you want to increase your Basal Metabolic Rate and burn more calories for good, you should aim to train your muscle quality, which is possible through certain bodyweight exercises, high intensity workouts or EMS training!
The muscle works in 4 dimensions and should not be trained in only 1 direction. It is important to stretch, include moving elements in your workout, holding exercises as well as lifting or pushing exercises.
Keep that in mind for your next workout!