What Metabolism Really Means (And How to Actually Fix Yours)
This might be the only thing you ever read about metabolism that isn’t trying to sell you a tea, a pill, a powder, or a suspicious detox involving cayenne pepper and regret.
Let’s start with the basics.
Your metabolism is simply the rate at which your body burns energy.
That’s it. No mystery. No magic.
Your body uses calories the same way your car uses fuel:
- You need them to keep the engine running
- You need them to move
- And if you put in more than you use… it gets stored
Usually around the waist, hips, or that bit you pretend isn’t there anymore.
“My Metabolism Is Slow” – Is It Though?
This is something we hear a lot from women who come into PUSH! Personal Training in Buxton.
Here’s the honest truth:
Your metabolism probably isn’t broken.
It’s just under-muscled.
And that’s very fixable.
The 3 Ways Your Body Burns Calories (No Fairy Dust Required)
1️⃣ Basal Metabolic Rate (BMR)
This is the energy your body uses just to keep you alive.
Breathing. Digesting. Circulating blood. Existing.
Muscle burns calories to stay alive. Fat doesn’t.
More muscle = higher BMR
Less muscle = lower BMR
And as we get older (especially for women 35-60), muscle mass naturally declines unless we actively work to keep it.
Spoiler: this is why dieting alone stops working.
2️⃣ Thermic Effect of Food
Yes, it takes energy to digest food.
No, it’s not enough to save you.
Protein burns slightly more calories to digest than carbs and fats, but realistically this makes up about 10% of your daily calorie burn.
Helpful? Yes.
Game-changing? Not even close.
3️⃣ Physical Activity
Movement burns calories. Obviously.
But here’s the bit most people don’t like hearing:
👉 Walking, shopping, housework and “being busy” don’t burn very much.
Even an hour of hard cardio might only bump your daily calorie burn by around 20%.
Helpful? Sure.
Enough on its own? Absolutely not.
So What Actually Speeds Up Your Metabolism?
Let’s be very clear.
The ONLY real way to increase your metabolism is to build muscle.
Not:
- Fat burners
- Superfoods
- Apple cider vinegar
- Detox teas
- “Toning” workouts
(And definitely not cigarettes or laxatives — yes, people still try this 🙄)
You build muscle by lifting weights.
A Simple Example (No Maths Degree Required)
Let’s say:
- Your BMR is 1,000 calories
- You eat 1,500 calories per day
- You do cardio a few times a week
Even with exercise, you’re still burning around 1,300 calories.
Result?
Slow weight gain… even though you “feel like you’re doing everything right”.
Now let’s say you add muscle through proper resistance training.
Your BMR increases to 1,200 calories.
You eat the same.
You move the same.
Now you’re burning 1,530 calories.
Same effort.
Different result.
That’s the power of muscle.
Why This Is Exactly What We Do at PUSH!
At PUSH! we don’t chase calorie burn for the sake of it.
We focus on changing your body so it works better for you.
At PUSH! PT each of our sessions are coach-led from start to finish so you always know what to do, you’re always exercising safely and effectively, and you’re always on the road to reaching your goals. Our coaches care about you, understand you, and are motivated by your goals just as much as you are. Ditch the gymtimidation at the big scary gyms and join a community of like-minded people who care and want success for everyone.
No guessing.
No wandering around machines.
No feeling like you’re “doing it wrong”.
Just smart training, proper strength work, and a lot of laughs along the way.
The Real First Steps to Fat Loss
If we had to simplify it (and we love simple):
1️⃣ Lift weights to build muscle and raise your metabolism
2️⃣ Reduce sugar so calories don’t pile up as fat
3️⃣ Be consistent (not perfect)
4️⃣ Get coached properly so you don’t waste time
That’s it.
No gimmicks.
No extremes.
No punishment.
Final Thought (Because This Matters)
If you’ve ever been told:
- “It’s just your age”
- “Women can’t build muscle”
- “You need to eat less and move more”
…you were given half the story.
At PUSH! Personal Training in Buxton, we help women rebuild strength, confidence, and a metabolism that actually works for them again – all in a friendly, supportive environment where everyone knows your name.
And yes… we have a lot of fun doing it 💪😊
If you’re ready to stop fighting your body and start working with it, you know where we are.
