How to Increase Resting Metabolic Rate

Muscle loss results in reduced resting metabolic rate, which typically leads to fat gain. It therefore makes sense that muscle gain results in increased resting metabolic rate, which typically leads to fat loss. This is indeed true, as muscle is very active tissue even when at rest, and more muscle means more calories are necessary 24 hours a day to meet the energy requirements for muscle tissue remodeling processes.
 
The best way to increase muscle tissue (largely to replace the 5 pounds of muscle lost every decade through sedentary living) is progressive resistance exercise, generally known as strength training. A well-designed and properly-performed strength training program can add about 3 pounds of muscle every 10 weeks. However, in the case of progressive resistance exercise the process is just as important as the product.
 
Basically, strength training gradually increases the exercise intensity, placing progressively more stress on the muscles. This results in moderate levels of microtrauma to the muscle tissue, necessitating a rebuilding response in which the muscle becomes stronger and firmer. This impressive muscle remodeling process enhances protein assimilation and energy utilization, thereby increasing calorie burning for 2 or more days following the exercise session.
 
A classic study performed by researchers at Tufts University found that men and women who performed about 30 minutes of strength training, 3 days a week, increased their resting metabolic rate by approximately 7 percent. The study participants, who did 3 sets of 4 basic resistance exercises, used an additional 105 calories a day at rest for muscle remodeling processes.
 
A similar study performed by researchers at the University of Maryland determined that adults who performed 30 minutes of strength training, 3 days a week, increased their resting metabolic rate by approximately 8 percent. These study participants, who did 1 set of 12 different machine exercises, used an additional 120 calories a day at rest for muscle remodeling processes.
 
A resting metabolic rate increase of 120 calories a day is equivalent to a pound-per-month of fat loss. This beneficial effect of regular resistance exercise is in addition to the substantial number of calories burned during each strength training session (approximately 200 calories per workout).
 
It should be apparent that progressive resistance exercise can be a productive adjunct to appropriate dietary interventions for reducing body fat and improving body composition. Sensible strength training and proper nutrition are complementary components of a successful and healthful fat loss program.