Resting Metabolic Rate (RMR) is the amount of energy (measured in calories) that your body needs to maintain basic functions while at rest. These functions include breathing, circulating blood, regulating body temperature, cell production, and other vital activities that keep you alive. RMR represents the number of calories your body burns to sustain these essential functions without any physical activity or digestion involved.
RMR is influenced by factors such as:
- Age: Metabolism tends to slow down with age.
- Muscle Mass: More muscle means a higher RMR, as muscle tissue burns more calories than fat tissue.
- Gender: Men generally have a higher RMR due to having more muscle mass compared to women.
- Genetics: Some people naturally have faster or slower metabolisms.
- Body Size: Larger individuals tend to have higher RMRs because their bodies require more energy to function.
RMR is a key component of your overall metabolism, and raising it can help with energy levels, fat loss, and overall well-being.
You can improve your Resting Metabolic Rate (RMR) by adopting habits that promote muscle growth, optimize nutrition, and enhance overall metabolic function.
Here are some effective strategies:
1. Strength TrainingBuild Muscle: Muscle tissue burns more calories than fat, even at rest. Engaging in regular strength training (e.g., weightlifting, resistance bands, or bodyweight exercises) increases muscle mass, which in turn boosts RMR.High-Intensity Interval Training (HIIT): Short bursts of intense exercise followed by recovery periods can increase muscle activation and raise RMR for hours after the workout.
2. Eat Enough ProteinProtein-Rich Diet: Protein has a higher thermic effect than fats or carbs, meaning it requires more energy for digestion. Eating enough protein can temporarily raise your RMR and help preserve muscle during weight loss.Spread Protein Intake: Eating protein throughout the day in each meal helps maintain muscle mass and can slightly increase RMR.
3. Stay Active Throughout the DayNon-Exercise Activity Thermogenesis (NEAT): Regular movements, like walking, standing, and even fidgeting, can add to the total calories you burn and prevent long periods of inactivity, which can slow your metabolism.
4. Get Enough SleepSleep Quality: Lack of sleep or poor-quality sleep can slow your metabolism and increase appetite, making it harder to maintain a healthy weight and RMR.7-9 Hours of Sleep: Aim for consistent, restful sleep to support hormonal balance and metabolic health.
5. Eat Sufficient CaloriesAvoid Starvation Diets: Severe calorie restriction can cause your body to lower its RMR as a protective mechanism. Ensuring you're eating enough to support your activity levels will keep your metabolism from slowing down.Healthy Calorie Cycling: Some people use intermittent fasting or carb cycling to maintain metabolic function while promoting fat loss.
6. Stay HydratedDrink Water: Drinking cold water can temporarily raise RMR as the body uses energy to warm it to body temperature. Staying hydrated helps ensure optimal cellular functions that support metabolism.
7. Manage StressCortisol and Metabolism: Chronic stress can elevate cortisol levels, leading to fat storage and a reduction in muscle mass. Practices like mindfulness, meditation, and regular exercise can help manage stress and indirectly improve RMR.
8. Use the Power Plate or Vibration TrainingMuscle Activation: Whole-body vibration platforms, like the Power Plate, stimulate muscles and can enhance energy expenditure. Studies suggest this type of exercise can help increase RMR by engaging multiple muscle groups simultaneously.
9. Drink Green Tea or CoffeeCaffeine Boost: Caffeine can temporarily increase metabolism and improve fat oxidation. Green tea contains catechins and caffeine, both of which may help enhance RMR slightly.By incorporating these habits, you can naturally elevate your resting metabolic rate, which helps support long-term fat loss, better energy levels, and overall metabolic health.
Let's chat about number 8 on the list: The PowerPlate. I have started using this in my weekly routine and my personal training clients.
When you start using a Power Plate, your body begins to burn more energy from food rather than storing it as fat.When you're in fat-storing mode, it can feel like you're stuck, no matter how hard you try. You may be doing everything right but seeing no progress.
You've probably heard that it's all about calories in vs. calories out.You might also be battling intense cravings and remembering a time when you had the motivation to move without constantly thinking about food.The Power Plate can help break through this "metabolic block." You don’t need extra motivation, just a short and simple plan to follow.Using the Power Plate to break a metabolic block is not only easy but backed by solid scientific evidence that shows it works for nearly everyone, sometimes very quickly. At the very least, you'll feel good right after using it because your muscles are activated, and they start burning up excess energy.
Numerous studies have shown that doing basic bodyweight exercises on the Power Plate for just 18 minutes a few times a week can significantly increase your resting metabolic rate (RMR). In most cases, this happens in just two weeks. As your RMR increases, you'll have more energy and motivation, and your cravings are likely to decrease. This doesn't mean you'll lose a magical amount of weight overnight, but it does mean you'll regain hope and be able to get back on track.No matter how difficult things may seem, you can feel better.
If you can access a Power Plate and commit to basic squats and planks for two weeks a few times a week, you'll start to feel a real difference.
Want to try it out? Let's chat.
xoxox
Lisa