How to Increase Muscle to Boost Metabolism in Menopause | MMP Ep.30

Exercise only accounts for 10% of your calories out in a day! TEN PERCENT! On the other hand, your BMR (basal metabolic rate, aka, how many calories your body burns at rest) accounts for 40-60% of your calories out in a day. So, do you really think you need to be focusing on calories burned during your workouts? OR should you be focusing on exercising in a way that will increase your BMR? Probably BMR—especially since we know that it starts to go down in menopause due to hormonal imbalances, thyroid function, high cortisol, and increased difficulty putting on muscle. In today's episode, I go over HOW to exercise to maximize your BMR and turn your body into a toned, calorie-burning machine! To sign up for our newly launched exercise program (with access to 4 different programs) designed specifically for women in perimenopause or onwards head to the link below: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout Let's get into the episode! WATCH this episode on YouTube: https://youtu.be/Mrkgmcl0Ew8 TIMESTAMPS: (00:00) — Introduction & about today's episode (01:56) — What is "calories out" actually comprised of? (05:58) — Breaking down the thermic effect of food (TEF) (06:53) — Why you should NEVER eat below your BMR (08:10) — Ways to increase calories burned at rest (raise your BMR) (08:35) — 1) Ensure proper thyroid function (09:46) — 2) Focus on increasing muscle mass (16:33) — 3) Decrease your stress (17:37) — Training recommendations for emphasizing muscle growth (20:38) — Check out our new workout programs designed specifically for women in perimenopause and onwards! (link in the show notes) CONNECT WITH ME ONLINE: ‣ Check out our BRAND NEW workout subscription: https://www.trainerize.me/profile/vitalityoet/?planGUID=b020a7cf27f6453b9d29ca3dc9bbaf37&mode=checkout ‣ Join our community! Metabolism and Menopause by Vitality - Secrets for Fat Loss: https://m.facebook.com/groups/969761266958379 ‣ Schedule a FREE consultation call - https://calendly.com/d/2p8-mxx-dgf/free-consultation-call-zoom ‣ Apply for coaching with us! - https://calendly.com/d/386-k9q-4cg/coaching-application-call-zoom ‣ Learn more about DUTCH hormone testing with VitalityOET - https://www.loom.com/share/a567d01c12b44aaf855dcf3d9049d537 ‣ Menopause supplements (use code VITALITY10 for 10% off your order) - https://shop.nutritiondynamic.com/collections/all ‣ Instagram: https://www.instagram.com/vitalityoet.stephanie ‣ WATCH the podcast on YouTube: https://www.youtube.com/@metabolismandmenopausepodcast ‣ All other links: https://stan.store/vitalityoetstephanie ‣ Email: [email protected] ---- Post-Production by: David Margittai | In Post Media Website: https://www.inpostmedia.com Email: [email protected] © 2023 Stephanie Fusnik & VitalityOET