Trying to discover what is the best exercise to increase your metabolic rate? Here you will understand how you can increase it by up to 15%, which is the underlying method to lose fat.
Increasing fat loss through exercise can be significantly enhanced by combining physical activity with specific protocols based on recent research. One of the latest discoveries involves a compound known as 12 and 13 diHOMEc, a dial form of lipokine, which plays a crucial role in how our bodies metabolize fat.
This compound is released during exercise and has been shown to influence the way our bodies utilize and oxidize fat, particularly through brown adipose tissue. Here’s a detailed look at how to leverage this new knowledge to maximize your fat loss with exercise.
With that said, to fully understand what is the best exercise to increase your metabolic rate, we turned to the expertise of Thomas DeLauer. He is a celebrity trainer and health author. His YouTube Channel has 3 million subscribers and he has been on the cover of numerous international magazines.
Check out all you need to know below.
Table of Contents
Best Exercise to Increase Your Metabolic Rate By Up to 15% and Lose Fat
Lipokines are a type of molecule released during exercise that directly impacts fat metabolism. They differ from other exercise-induced molecules, known as exerkines, because they specifically enhance fat utilization. When you engage in activities such as running or cycling, your body produces these lipokines, which help recruit fatty acids into the muscle tissues, where they are burned for energy.
Research Insights
Recent studies, such as those published in the journal “Cell Metabolism,” have provided new insights into how these lipokines function. In one study, subjects who exercised on a bike ergometer at 70% of their VO2 max for 40 minutes, or ran at 75% of their VO2 max for 45 minutes, showed increased levels of both forms of diH lipokines. This increase led to more efficient fat oxidation in the muscles and brown adipose tissue, essentially turning fat into energy and heat.
And there is more. The study indicated that individuals who exercise regularly (at least three times a week) produce higher levels of these beneficial compounds. This means that consistent aerobic exercise not only boosts immediate fat metabolism but also enhances your body’s ability to burn fat over time.
Combining Exercise with Cold Exposure
Another fascinating aspect of this research involves the impact of cold exposure. A study published in the “Journal of Endocrinology and Metabolism” found that exposure to cold temperatures for 90 minutes also triggers the release of 12 and 13 diH lipokines from brown adipose tissue. This process is your body’s way of generating heat by metabolizing fat.
Practical Protocol for Maximizing Fat Loss
To harness the benefits of these findings, you can adopt a combined approach of aerobic exercise and cold exposure. Here’s a suggested protocol:
- Aerobic Exercise in Cool Environments:
- Perform aerobic exercises such as running, cycling, or rowing in temperatures around 55°F to 60°F (13°C to 16°C).
- Aim for sessions of 30-45 minutes at 70-75% of your VO2 max, three times a week.
- Cold Exposure:
- Integrate cold exposure into your routine by spending time in a cool environment for 60-90 minutes after your workout.
- This could involve outdoor activities in cooler weather, cold showers, or using a cold room.
- Hydration and Electrolytes:
- When exercising in colder conditions, ensure you stay hydrated and maintain electrolyte balance. Cold weather can lead to increased dehydration risk. Consider using electrolyte supplements, such as those from Element, which provide a balanced mix of sodium, potassium, and magnesium.
Example Routine
- Warm-Up:
- Start with a 10-minute dynamic warm-up to get your muscles ready for exercise.
- Exercise:
- Run or cycle at 70-75% of your VO2 max for 40 minutes. Focus on maintaining a steady pace that keeps your heart rate elevated but manageable.
- Cool-Down and Cold Exposure:
- After your workout, gradually cool down for 5-10 minutes.
- Spend the next 60-90 minutes in a cool environment (55°F to 60°F).
- Hydration:
- Drink water with added electrolytes to replenish what you lost during exercise. This helps prevent dehydration and supports muscle function.
Key Takeaways
- Lipokine Discovery: Recent research highlights the role of 1,2 and 1,3 dihydroxy (diH) lipokines in fat metabolism, specifically how they enhance fat oxidation during exercise.
- Exercise Induces Lipokine Release: Aerobic exercises, such as running and cycling, at 70-75% of VO2 max for 40-45 minutes, increase the production of diH lipokines, promoting more efficient fat utilization in muscles and brown adipose tissue.
- Cold Exposure Benefits: Exposure to cold temperatures (55°F to 60°F) for 60-90 minutes also stimulates the release of diH lipokines from brown adipose tissue, aiding in fat metabolism and heat production.
- Combined Approach: Integrating aerobic exercise with cold exposure can maximize fat loss. Performing workouts in cool environments enhances the release of diH lipokines, doubling the fat-burning effect.
- Hydration and Electrolytes: Exercising in cooler conditions increases the risk of dehydration. Maintaining proper hydration and electrolyte balance is crucial to support muscle function and overall performance.
- Regular Exercise: Consistent aerobic exercise, at least three times a week, not only boosts immediate fat metabolism but also enhances the body’s long-term fat-burning capabilities.
Practical Protocol:
- Perform aerobic exercises in cool environments – 55°F to 60°F (12°C to 15.5°C)
- Incorporate cold exposure post-exercise.
- Stay hydrated and maintain electrolyte balance.
By combining aerobic exercise with cold exposure, you can significantly boost your fat loss efforts. The release of 12 and 13 diH lipokines plays a critical role in fat metabolism, and leveraging this biological mechanism can help you achieve better results from your workouts. Always remember to stay hydrated and listen to your body’s needs, adjusting the protocol as necessary to fit your personal health and fitness levels.
Read Also: How To Conquer the 4 Huge Fat Loss Challenges Everyone Faces
image sources
- Belly measured (2): Karolina Grabowska on Pexels
