Boosting Metabolic Health for Muscle Mass and Fitness
Arab Female Artists are Role Models for Metabolic Health
Metabolic health is key to maintaining a healthy body that is resistant to chronic disease. This health depends on the body’s efficiency in regulating blood sugar, fat, and energy levels. Increasing muscle mass, aerobic exercise such as high-intensity interval training (HIIT), and adequate sleep are three key pillars of improved metabolic health.
Building a Fat Burning Engine Linked to Muscle Mass
Dr. Maryam explained that some Arab female artists focus on improving their metabolic health in different ways, most notably:
Artist Dina El-Sherbiny
She relies on dance exercises as a way to improve her fitness and metabolic health, as dancing is a fun and effective type of aerobic exercise.
Actress Saba Mubarak
She pays great attention to good sleep and meditation exercises to improve her physical and psychological balance.
Artist Yasmine Sabry
She practices Pilates exercises that strengthen core muscle strength and improves body flexibility, in addition to following a balanced diet.
Artist Nelly Karim
She relies on ballet as a way to enhance her fitness, keeping her flexible and cardio healthy.
Resistance Exercises to Stimulate Muscle Hypertrophy
Dr. Maryam added that practicing resistance exercises such as: “Lifting weights or body exercises (such as push-ups and squat exercises) contribute to stimulating the process of muscle hypertrophy. According to a report issued by the American Council on Exercise (ACE), these exercises enhance the secretion of building hormones such as: “testosterone and estrogen.” Growth, which leads to increased muscle mass.
The Role of Nutrition to Rebuild Muscle Tissue
According to Dr. Maryam, besides exercise, muscles need proper nutrition. Eating high-quality protein, such as lean meat, fish, and legumes, enhances the process of rebuilding muscle tissue. Here, a study published by the University of Copenhagen shows that consuming 1.6 grams of protein per kilogram of body weight per day is ideal for building muscle.
Sleep is a Vital Component of Metabolic Health
Dr. Maryam continued, “Good sleep is one of the factors that is often overlooked when talking about health, but it is an essential factor for metabolism. During sleep, hunger hormones (ghrelin and leptin) are regulated. Here, a study from the University of Chicago explains that sleep deprivation increases the secretion of ghrelin, which leads to increased appetite. In addition, insufficient sleep reduces the body’s sensitivity to insulin, which increases the risk of diabetes. So, the National Sleep Foundation recommends getting 7-9 hours of quality sleep per day for adults. This time allows the body to recover and regulate its vital functions, including metabolic processes.
The Key to Heart Health and Increased Metabolism to Improve Metabolic Health
Dr. Maryam confirmed that the key to heart health and increased burning at the same time is linked to aerobic exercise and high-intensity interval training (HIIT), which have unique effects on metabolic health, beyond…ing are all exercises that improve the efficiency of the cardiorespiratory system. Here, a study from Johns Hopkins University indicates that doing aerobic exercise for 150 minutes per week reduces harmful cholesterol levels and improves blood flow, which contributes to reducing the risk of heart disease.
High Intensity Interval Training (HIIT)
It is considered one of the most effective methods to stimulate metabolism. This type of exercise is characterized by short periods of intense activity, followed by short periods of rest. According to a study conducted by McMaster University in Canada, just 20 minutes of HIIT can burn as many calories as an hour of traditional exercise.
Additional Strategies and Profound Improvements to Promote Metabolic Health
According to Dr. Maryam, in addition to the factors discussed previously, such as: “increasing muscle mass, aerobic exercise, and good sleep”; There are additional factors that play a pivotal role in improving metabolic health. Here we discuss some of these factors in more detail, based on scientific studies and practical experiences, as follows:
The Role of Micronutrients in Improving Metabolism
Improving metabolic health depends not only on macros (protein, fat, and carbohydrates), but also on micronutrients. According to a study from Oxford University, magnesium and zinc are essential elements that improve the body’s response to insulin and enhance metabolism as follows:
- Magnesium: Helps regulate blood sugar levels and supports energy production in cells. It can be obtained from spinach, nuts, and seeds.
- Zinc: enhances the function of the thyroid gland, which controls the metabolic rate. It can be found in “oysters, red meat, and beans.”
Antioxidant Vitamins
Vitamins C and E improve mitochondrial functions, which are the main engine for energy production in cells. According to a study from the University of Cambridge, these vitamins reduce oxidative stress, which hinders metabolic processes.
The Microbiome and Gut Health: The Relationship Between the Gut and Metabolism
The intestines are not only responsible for digesting food, but also play a major role in regulating metabolism. Here, a study from Yale University shows that beneficial bacteria in the intestines help produce short-chain fatty acids (SCFAs), improve insulin sensitivity, and reduce inflammation associated with obesity. To improve gut health, you should eat fermented foods such as: “yogurt and kimchi” to improve the balance of the microbiome. Also increase intake of soluble fiber found in oats, legumes, and vegetables, to support the growth of beneficial bacteria.
The Negative Effect of Stress on Metabolism
On the other hand, Dr. Maryam explained that chronic stress leads to increased levels of cortisol, a hormone that hinders metabolic processes. According to a study from the University of California, Los Angeles, high cortisol is associated with increased abdominal fat storage and decreased insulin sensitivity. To manage stress in a healthy way, you must rely on the following:
- Meditation and mindfulness exercises: Research shows that 10-15 minutes of meditation exercises daily reduces cortisol levels and improves the regulation of blood sugar levels.
- Yoga: A study conducted by the University of Pennsylvania showed that practicing yoga 3 times a week improves the flexibility of the nervous system and reduces the effect of stress on metabolism.
Intermittent Fasting is the Latest Technology to Improve Metabolism
Dr. Maryam explained that intermittent fasting is considered one of the most effective diets for improving metabolic health. Here, a study from the University of Southern California indicates that fasting for 16 hours a day improves insulin sensitivity and stimulates fat metabolism.
A Comprehensive Plan for Optimal Metabolic Health for Life
Finally, to make the most of metabolic health improvement strategies; A comprehensive approach must be adopted based on following the following instructions, which were specified by Dr. Maryam, in the following points:
- Eat a balanced diet rich in protein and fibre.
- Get enough quality sleep (7-9) hours a day.
- Make sure to eat foods rich in micronutrients to improve cell and hormone function.
- Invest in your gut health by eating fermented foods and fiber.
- Reduce stress levels through meditation and yoga techniques.
- Use technology to monitor your physical activity and achieve your health goals.
- Make resistance exercises and aerobic exercises part of your daily routine to stimulate muscles and increase fat burning. Especially doing resistance exercises 3-4 times a week. Also add aerobic exercise or HIIT for 20-30 minutes daily.
Conclusion
In conclusion, improving metabolic health is a complex process that requires a comprehensive approach. By following the strategies outlined in this article, you can improve your metabolic health and reduce the risk of chronic diseases. Remember to focus on increasing muscle mass, aerobic exercise, and good sleep, as well as incorporating resistance exercises, nutrition, and stress management into your daily routine.
FAQs
Q: How can I increase my muscle mass?
A: You can increase your muscle mass by incorporating resistance exercises into your daily routine, such as lifting weights or doing body exercises. Additionally, make sure to eat a balanced diet rich in protein and fibre.