Increasing your metabolism is easier than you think. Studies show that regular resistance training can raise your basal metabolic rate by up to 15 percent.
That’s about 300 extra calories burned each day. The secret to an effective exercise plan that helps you lose weight and keep it off is to build lean body mass. Why? Muscle uses more calories to sustain itself than fat.
“Weight training generally doesn’t burn as many calories as cardiovascular exercise, but it increases your resting metabolic rate,” says Lisa Randall, fitness manager at Scripps Center for Integrative Medicine. That means while you’re watching TV or sleeping at night, you’re burning more calories.
“Many women fear weight training will make them bulky,” says Ms. Randall. “But women just don’t have the testosterone levels to create that muscle mass. Weight training will increase weight loss and make you feel stronger, healthier and more toned.”
Best of all, you can start slow. Even two weekly sessions of 15 to 30 minutes can bring results. Hate the gym? Stay home and use a pair of hand weights instead. You can practice yoga or Pilates at home as well. Both strengthen muscles using your own body weight.
“Start with something that’s manageable,” Ms. Randall advises. “If you’re incredibly sore after the first time you work out, what are the chances you’re going to want to do it again?”
Ms. Randall suggests you make exercise a priority and schedule workouts like you would any other appointment. When exercising, don’t forget to balance the resistance training with cardio and flexibility.
Doctors recommend 30 to 60 minutes total, four to five per week. But remember: “It’s not just calories in versus calories out,” Ms. Randall notes. “To get the bigger picture, look at your body composition. The more muscle mass you have, the more calories you’re burning on a daily basis.”
Muscle weighs more than fat, so gauge progress by the fit of your clothes. The scale may not show an immediate loss, but your pants will feel much looser. For a more accurate measure, schedule a body composition analysis with an exercise physiologist or personal trainer.
Most importantly, have fun. “When you are exercising, you are giving yourself the gift of love. Find ways to exercise that make you smile,” Ms. Randall says.
To schedule a personal training session or attend one of our group exercise classes, call 1-800-SCRIPPS
Build exercise into daily life
Set small goals you can achieve: Try one push-up a day for a week, and then celebrate your progress
Avoid short cuts: Take the stairs instead of the elevator or park at the end of the lot; those extra steps add up over time
Use the buddy system: A friend can keep things fun and motivate you to push yourself
Be creative: Borrow a friend’s dog and let the dog take you for a walk
Keep the love going: If you start to feel bored, change your routine by learning a new sport or visiting a friend’s gym
