Training for one hour three times a week with an activity that includes both cardiovascular work and muscle strengthening phases allows you to speed up your metabolism by 15-20%
To accelerate the basal metabolic rate, it is necessary to increase the oxygen consumption at rest and to act on the percentage of muscle tissue and tone through training.
The basal metabolic rate corresponds to the minimum energy expenditure necessary to maintain vital functions and wakefulness. It manifests itself as the production of body heat and oxygen consumption in "standardized" conditions and represents 60-75% of the daily energy expenditure.
In addition to the basal metabolic rate, the thermogenetic action of food accounts for 10% of the daily energy expenditure, and for the remainder, physical activity, including the recovery period.
Energy consumption related to movement allows to speed up the metabolism, forcing the body to consume more calories even at rest.
At rest, the body consumes mainly fat to produce energy, therefore, by increasing the basal metabolic rate, the body will consume more fat. In addition, since the muscles consume energy even at rest, an increase in lean body mass translates into a decrease in fat mass, with the same calorie consumption.
Training is therefore essential to increase the basal metabolic rate, which tends to decrease by 10% every 10 years, because it is able to influence both the oxygen consumption at rest and the amount of muscle tissue.
Physical activity that includes both aerobic work and muscle strengthening can accelerate the basal metabolic rate by 15-20%.
Muscle strengthening training allows you to increase lean body mass, which translates into greater blood supply and an increase in oxygen consumption, the prerogative of weight loss. To dispose of the lactic acid produced by this type of training, it is good to intersperse the work of muscle conditioning with cardiovascular phases or finish the session with a walk or a little bicycle.
Consider, for example, a woman with a daily calorie expenditure of 1500 calories. Its basal metabolic rate is around 1000 calories per day (1500 x 60-65%).
Through a workout capable of raising the basal metabolic rate by about 20% in 8 weeks, it would switch to an energy consumption of 1200 calories. Of the 200 calories consumed more, about 50-80% come from the stored fats.
This would result in a fat consumption of 6000-9000 calories every 2 months, equal to about 1 kg of fat. To this energy expenditure must also be added that deriving from physical activity.
We can conclude that a one-hour workout repeated 3 times a week, which alternates cardiovascular muscle conditioning work, is able to accelerate the metabolism by 20%, producing a drop of about one kg of fat per month.