When you are younger, depending on your metabolic rate, you may be able to get away with the basic burn more calories than you consume formula for fat loss.  In essence, fat burning is this simple but as you age, burning fat becomes more difficult and involved because your metabolic rate slows down immensely. In fact, on average, individuals experience a 2% to 4% decline in their resting metabolic rate with each passing decade after the age of 25. (Journal of Applied Physiology, 1998.) 

How Age Impacts Metabolic Rate & What You Can Do To Combat This

“This means that most people can look forward to an ever-diminishing metabolic rate from age 25 to age 65 and beyond. With an average RMR of 1500 kcal at age 25, after 10 years that RMR will be down around 1400 kcal. After another 10 years, it’ll be down around 1300 kcal. After another 10 years, it’ll be down around 1200 kcal. And so on”   And as you can imagine lower RMR = Fat Weight Gain!

Along with a declining metabolic rate, there is also a great deal of muscle loss that takes place between the ages of 25-65. According to Fitness Nutrition - Aerobic & Anaerobic Metabolism, this metabolic decline is most likely because you are losing muscle during this time frame.

This would mean the metabolic loss is not due to aging, but it is a direct result of the muscle loss that happens as you age. Because muscle burns more energy than fat does, the more muscle and the less fat you have, the higher your metabolic rate will be. Preserving your muscle as you age will lead to a better resting metabolic rate and more fat loss. 

Why You Need HIIT, MISS & LISS Workouts In Your Routine

So how do you preserve your lean muscle when aging? Different types of workouts can provide more benefits than others. When you exercise, your muscles contract over and over again, and this process uses energy. The more vigorous the workout, the more energy your muscles are using to contract and the more calories you burn. After a workout, depending on the type of workout you do, your body can continue to burn calories for a couple of hours before returning to your resting metabolic rate. 

When performing high-intensity workouts, you will be using more energy during the workout and also after during the recovery process. This means your metabolism is elevated for a good period of time after the workout. This is why high-intensity workouts such as a short sprint are more effective than a mild jog. Intense workouts will produce the best results for preserving muscle while lower-intensity workouts are not as effective and there are many different kinds of high-intensity workouts beyond just cardio that you can do.

They can include resistance strength training with weights or with bodyweight exercises (squats, push-ups, glute bridges, etc.) or interval training (running, swimming, jumping rope, rowing). Any type of workout that is intense and keeps your heart rate elevated for a good amount of time and uses multiple muscle groups can be high intensity.  Get started with the HIIT Reset Workout here.

These types of workouts can help to speed up your fat metabolism because they require extreme muscle adaptation because of how physically demanding they are. These types of workouts will produce the best results to preserve muscle and keep a high metabolic rate. Need a quick workout that includes a mix of High, Moderate and Low Intensity Work? Try my Morning Bodyweight Workout here

High Intensity Does Not Equal High Impact & Here’s How to Get Started

Notice that high intensity does not necessarily = high impact.  It’s really all about pushing your body a few times a week in a safe and effective way.   If you need help with how to incorporate high, moderate, and low intensity workouts into your week to boost metabolism and preserve lean muscle be sure to get started with our new Get Strong Fitness Challenge.  You can start on week 1 any time you like and keep going for up to 8 weeks!