How to lose weight doing… absolutely nothing (Part 2)

August 10, 2017 Ashley 0 Comments

So, by now we know that we need to raise our BMRs if we wanna burn more calories on rest day.

We toggle that figure up, and what we gobble down gets burnt for hours longer than it typically would.

But, genes aside, what controls that?

(Hint: it’s got a lot to do with what happens between our sessions of slothery)

Lucky for us, we do. We control it.

While a handful of healthy fitness practices can definitely help raise our BMRs, three biggies stand out when it comes to upping the number and blasting a massive amount’ve calories from the mattress. (Or sofa. Or floor. Or car, if you’ve ever had a soul devouring day of nine-to-fivin’ like yours truly had yesterday.). And what are three changes we can make to maximize calorie burn? Building muscle, munching up enough calories, and injecting some intensity into our cardio (especially if you’re already doing some form of cardio, but have faceplanted into the woe that is the “weight loss plateau”).

Now, that first thing, building muscle, might seem counter-intuitive. But that myth of “muscle making you look bulky” is so last season, it’s almost in style again. And thank whatever cosmic creator you believe in that it’s not, because this is legitimately an epic way to not only get strong for everyday activities and feel confident – but also to incinerate whatever you’ve been ingesting long after the fact. Why? Because muscle tissue (compared to all the other types of tissue), is the most metabolically active kind we own. And that makes perfect sense when you consider that one fifth of our BMR goes toward breaking down old protein and making new protein.

And speaking of protein (and carbs and healthy fat, for that matter), getting in enough healthy calories is also crucial for boosting BMR. You may’ve heard how starving yourself for calorie restriction is a good way to screw up your metabolism. And ya know what? You heard right. So, frontload your morning with a healthy, high fiber breakfast and get in your edamame, lentil, or (*insert fave protein of choice*) during the day, too. Why? Both of those take more energy to break down – meaning both a mean BMR and a leaner you is in the making.

(Snack right for a fabulous BMR.)

Then, of course, go put that macro fuel to good use afterward.

Get the gym (or dojo… or your home study that doubles as a sweat-den). But, wherever it is you work out, just make sure you’re getting the most out of it. New to perspiring? Then gently ease into it; exercise is something novel for your body, so you’re already going to be increasing your BMR by implementing it to your regimen. But, let’s say you’re a jogging veteran. One who’s reached an impasse on their pound dropping journey. In that case, you don’t have to kiss your LISS (low intensity sustained state) cardio goodbye. All you gotta do when you hit the weight loss wall, is HIIT. HIIT (high intensity interval training) comprises these high intensity bursts of activity, tailed by brief, low intensity recovery periods. Sure, you burn more calories as you work out. However, the real magic’s in what happens after you’re done working out. First you increase your EPOC (post-exercise oxygen consumption). And, in turn, that means your caloric burn increases for up to as many as two days following that workout. That’s right. TWO.

In sum, slumbering or sofa surfing can indeed burn more than you’d think.

All you have to do is make a few BMR raising changes, and you can enjoy laziness shamelessly.

While burning more calories, no less.