Training to speed up metabolism at home –

You must have seen someone blame the metabolism for the kilos you’d like to lose, but can’t (even with a balanced diet and the practice of physical exercises). On the other hand, you’ve also probably met someone who doesn’t care about any of that, and still doesn’t get fat.

Is there really this division between who has the most “accelerated” or “slow” metabolism? “Yes. People with it more ‘accelerated’ spend more energy, consequently more calories, making weight gain more difficult. But there are people with a ‘slow’ metabolism, who expend less energy and tend to accumulate it”, explains personal trainer Tobias Cambell (@tobiascampbell), a reference in muscular electrostimulation and coach of several famous people in Rio de Janeiro.

However, the specialist points out that, although important, metabolism is not the main factor for weight loss: the poor guy usually takes the blame unfairly. Want to better understand the relationship and still check out a complete workout for the goal? See below:

What is metabolism

Metabolism refers to all the chemical transformations that occur in our body (whether breathing, digestion, Muscular contraction…). And it can be divided into two phases: catabolism (or degradation), in which the body transforms more complex molecules into simpler substances, generating energy; and anabolism, when he does the opposite process, using calories for that.

The energy it consumes to do basic activities (such as heartbeat, breathing, and muscle contraction) is called basal metabolic rate. If you practice physical exercises, for example, you spend calories beyond the rate.

What can influence metabolism

Deregulated hormones can mess with his functioning. Like those synthesized in the thyroid. “O hypothyroidism, when the gland becomes decelerated and weak, it can end up causing weight gain, since the metabolism becomes ‘slower’, and the person burns fewer calories daily. In hyperthyroidism, the opposite effect occurs”, says endocrinologist Maria Fernanda Barca (@dra. mariafernandabarca), out of the blue Clinic Dr. Maria Fernanda Barcain Sao Paulo.

Another factor that directly influences the issue is the amount of muscle mass body. “The more muscle we have, the more our body will consume energy to maintain it – and with that, the basal metabolic rate increases”, says Tobias Campbell. Therefore, strength training is essential. “Especially for the elderly, who naturally lose muscle mass as they age”, adds the doctor.

What about thermogenic ingredients?

Coffee, cinnamon, green tea. Some foods are actually known to speed up metabolism. But it’s that old story: there’s no point in consuming them if your diet isn’t balanced.

“You thermogenic foods like red pepper, garlic and ginger even stimulate metabolism, but this increase in basal metabolic rate does not make any significant difference to weight loss. It would be necessary to eat a really large amount to be able to accelerate it steadily without making any adjustments in diet or lifestyle”, warns nutritionist Débora Palos (@nutri. deborapalos), from the Clinic Dr. Maria Fernanda Barca.

The best combination for the goal is still the classic: healthy menu + physical activity! With that in mind, we asked the staff to set up an exclusive training session for . Check out:

Workout to speed up metabolism, by Tobias Campbell

How to make: Repeat the first round three times, resting for 10 seconds between exercises and 20 seconds between each round. On the second round (do it only once), do not rest between exercises, but allow 20 seconds between sets.

Round 1

1′ burpee; 1′ jumping jack; 1′ stationary run; 1′ jump rope or simulation; 1′ high heel.

Round 2

1st grade: 20 jump squats;
2nd series: 20 jump squats + 20 rowing crunches;
3rd series: 20 jump squats + 20 rowing sit-ups + 30 lunges each leg;
4th grade: 20 jump squats + 20 rowing sit-ups + 30 lunges each leg + 20 lower sit-ups;
5th grade: 20 jump squats + 20 rowing sit-ups + 30 lunges each leg + 20 lower sit-ups + 20 push-ups;
6th grade: 20 jump squats + 20 rowing sit-ups + 30 lunges each leg + 20 lower sit-ups;
7th grade: 20 jump squats + 20 rowing sit-ups + 30 lunges each leg;
8th grade: 20 jump squats + 20 rowing crunches;
9th grade: 20 jump squats.