Thursday, March 7

The infographic below, and the accompanying caption, explain the myth of “Slow Metabolism.”

We have heard for years that slow metabolism can be blamed for weight gain, but science says that is just not true. Our bodies want to be in energy balance. That means your body wants exactly the amount of fuel required to function each day. And bigger people use more energy to support normal body functions. That means the bigger you are, the higher your resting metabolic rate, also known as metabolism.

If you eat more food than your body requires, you will typically store that extra energy as fat. And as your body mass increases, your body must raise your metabolic rate to try to stay in energy balance. If your metabolic rate didn’t increase we would never stop gaining weight.

So, by definition, more body mass = higher metabolism.

This doesn’t mean it’s easy to gain or lose weight for everyone, it’s just the science of how we use energy. But what it does mean is that we should avoid marketing and fads that claim to ”boost your metabolism.”

Want a metabolism boost? Gain weight. That’s the exact opposite result most of us are looking for.

Check out the graphic below and read the caption for a better explanation and more info.

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It is commonplace for one to attribute obesity or unhealthy weight gain to a "slow metabolism", i.e. low resting metabolic rate (RMR) or even the other way around in that obesity causes a dramatic slowing of one's metabolism. We hear it all the time. These false notions have largely enabled, at least in my opinion, the massive and, unfortunately growing presence of obscure proprietary weight-loss programs that are claimed to "boost" one's metabolism or RMR where in fact the way one boosts their RMR is by simply gaining weight. . ✔️I've always said that a "metabolism boosting weight loss program" is one of the biggest oxymorons in the industry. A change in RMR (minimum energy demand and therefore expenditure) does not happen overnight. It is a long term adaptation to a continuous stress that challenges overall energy homeostasis/balance. . ✔️Specifically, a caloric surplus such as during overnutrition, stimulates a positive energy balance in which the energy/caloric input from excessive nutrient/fuel intake exceeds energy that the body needs and therefore expends. Like most biological organisms, when there are extra energy-containing fuel resources, the body likes to hold onto it. For humans, we like to hold onto it in the form of energy-dense fat molecules which are largely stored in adipose tissue. Over time, the response will be increased body fat and bodymass; this is not the adaptation however. . ✔️The adaptation to prolonged positive energy imbalance is an increase in resting metabolic rate or simply, a "boost in metabolism". This adaptive response is simply to re-establish energy balance. If we did not have this adaptability, we would just simply continue to gain weight. Upon adaptation, body mass stabilizes because there is no longer an energy imbalance. . ✔️Bottom line, obese individuals have a comparatively high metabolic rate and therefore have a large propensity for weight-loss so never buy into any type of weight loss program that is said to boost metabolism #cpphprl

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Workout for Thursday, March 7
Aerobic Capacity
Not For Time:
500m Row
1 km Bike
15 Burpees
1000m Row
2 km Bike
15 Burpees
1500m Row
3 km Bike
15 Burpees
1,000m Row

*Goal is maintaining 150 BPM Heart Rate

CrossFit 616