How To Scientifically Boost Your Metabolism – Generation Iron Fitness & Strength Sports Network

How To Scientifically Boost Your Metabolism - Generation Iron Fitness & Strength Sports Network

Jeff Nippard provides insight into the research behind metabolic rate

When it comes to your metabolism, this plays a big part in your fitness goals. A faster metabolism helps people lose weight more quickly, while a slower one helps keep the extra pounds off. Noted strength coach and internet personality, Jeff Nippard, uploaded a video to YouTube on June 11, 2023 that dives into the science behind human metabolism. He explains what really works and what doesn’t when it comes to boosting your metabolism.

Full name: Jeff Nippard
Weight Height Date of birth
178 lbs 55 6/10/1990
Division Era Nationality
Powerlifting/Bodybuilding 2010s. 2020s Canadian

If you’ve attempted to lose weight or shed body fat in the past but haven’t gotten the results you want, perhaps using one or more of these strategies could be just what you need to start making that progress and losing that weight. unwanted body.

What’s your metabolism?

Before we dive into Jeff Nippard helping you boost your metabolism, it should probably be defined. The term metabolism refers to all active regulatory processes in your body. These processes can include things like chemical reactions such as digesting food, using oxygen, or burning calories.

In the fitness industry, a person’s metabolism refers to their basal metabolic rate (BMR), which is the number of calories they burn just being alive combined with how many they burn through exercise.

Everyone’s metabolism will be different from someone else’s, sometimes more severely than others. For example, if you weigh 180 pounds and consume 2,000 calories a day, the reactions you have may be completely opposite to what people of the same weight would experience if they ate the same amount. The reason for the difference is attributed to a few things, such as genetics, gender, diet or exercise.

How to boost your metabolism

Throughout his video, Nippard showcases the studies and then breaks down the available research into three different categories:

  • What (probably) works
  • What could work
  • What practices are not well supported

Now, let’s explore the options that he believes have actual evidence-based support when it comes to boosting your metabolism.

Gain muscle mass

do not gain muscle mass

Just one pound of lean skeletal muscle burns about three times more calories per day, and that just by existing, than one pound of fat. With this knowledge on the table, Nippard says one of the most reliable ways to boost your daily metabolism is to build muscle mass.

Nippard throws out some calculations suggesting that adding 30 pounds of muscle mass would raise your metabolic rate by nearly 200 calories per day. 30 extra pounds is a staggering figure for some people, especially women, and mostly because it’s muscle. But keep in mind that building muscle does more than burn a few extra calories.

How can it be done

An increase in muscle mass will improve your body composition, improve your strength, and even help stabilize your joints.

So how can you put on that extra muscle mass?

  • Start a resistance training program
  • Employ progressive overload to continue challenging your body and promote muscle growth
  • Eating a calorie surplus will speed up the muscle-building process (but it can also increase fat)

If you’re new to hitting the weights, you most likely don’t need to consume huge amounts of food to add muscle. As long as you stick to a solid diet and workout routine, hitting the weights a few times a week, you’re able to achieve rookie gains and gain muscle pretty quickly. Proper supplementation can also be of great help.

Eat more

When you limit your food intake for an extended period of time, your metabolism actually tends to slow down quite a bit. Less food coming in means the body has less work to do in terms of breaking down food and using it for your energy. This process is commonly referred to as metabolic adaptation.

Nippard says losing weight slowly can actually combat the effects of slower metabolism. Eating more food than you otherwise might and aiming for a moderate rate of weight loss rather than a rapid and dramatic drop should help keep your metabolism up and running as usual.

How can it be done

Nippard encourages that when you’re trying to lose weight, you shouldn’t lose more than 1 percent of your total body weight per week.

Here’s how to accurately measure your weight loss:

  • Use a calorie calculator to see how many calories you burn each day
  • Subtract a specific amount from that number to create a calorie deficit (this depends on how much weight you can lose in a week)

From here, you’ll need to do some quick math.

  • For a person weighing 150 pounds, one percent of body weight is a weekly ceiling of one and a half pounds
  • It is said that a pound of fat equals 3,500 calories, so a pound and a half of fat is made up of 5,250 calories
  • To lose one percent of your body weight in one week, divide that number by seven and get a daily deficit of 750 calories as your metabolic limit

While it may not literally elevate your BMR, taking a slower, more careful approach to your energy balance can help you avoid the negative effects of metabolic adaptation (starvation mode).

Losing weight too fast can produce many negative effects such as:

  • Muscle loss
  • Chronic fatigue
  • Hormonal dysfunction


Your metabolism is made up of internal factors that are out of your control, combined with your general activity level. That activity is then split into two different categories: dedicated exercise and something else known as non-exercise activity thermogenesis (NEAT).

NEAT can be thought of as the energy your metabolism burns to physically keep your body up and running. Something as simple as playing video games will burn off these calories.

How can it be done

You may not have the bandwidth to spend more time at the gym in an attempt to boost your metabolism, training for hours on end like the Golden Era bodybuilders, or you honestly don’t want to. However, Nippard suggests you can boost your metabolism by improving your NEAT.

Improving your NEAT can be done through small and simple lifestyle adjustments to your daily habits. These adjustments may include:

  • Parking furthest from the shop
  • Take the stairs rather than the elevator
  • Pacing back and forth during a phone call instead of sitting down
  • Choose a standing desk if you can
  • Wash dishes by hand rather than using the dishwasher

You might think the only time you burn calories is when you exercise, but that’s not the case. You can improve your NEAT by making just minor adjustments and, in turn, boost your metabolism.

More options to boost your metabolism

These options that we’ve discussed are never really guaranteed, and maybe you want to go further, that there are options. Other options for boosting your metabolism include things like:

  • Drink more water
  • Eat spicier foods
  • Use a weighted vest more

These practices may result in small or inconsistent increases in metabolic rate, yet Jeff Nippard doesn’t consider them substantial enough to hang his hat. In contrast, these popular metabolism boosters lack scientific backing (according to Nippard):

  • Green tea
  • Sauna
  • Cold dips
  • Eat more frequently

These options have long been considered great ways to boost your metabolism, but they have no scientific backing. So, there is no harm in trying them, but don’t expect the best results.

Summary of increased metabolism

Jeff Nippard uses science to explain what works and what doesn’t about popular trends in the fitness industry. When it comes to boosting your metabolism, there are many options that are thought to work, but may not be as effective as you think, and Jeff Nippard provides many options that have scientific backing.

Do you agree with Nippards methods?

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Encyclopædia Britannica, Inc. (2023, May 6). Metabolism. Encyclopaedia Britannica.

professional, medical CC. (nd). Metabolism: what it is, how it works and disorders. Cleveland Clinic.

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