Dr. Eric Trexler, a pro natural bodybuilder with a PhD in Human Movement Science, discusses nutrition, exercise, and lifting weight to improve metabolism. Topics include the impact of weightlifting on metabolism, the relationship between caloric intake and resting metabolic rate, evolutionary constraints of energy expenditure, and the relationship between lifting weights and energy expenditure.
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Quick takeaways
Lifting weights can increase energy expenditure and burn calories during and after the workout.
Metabolism is adaptable and influenced by factors such as body composition, activity levels, and food intake.
Adjusting dietary strategies, such as consuming calorie-dense and palatable foods, can support weight gain for individuals struggling to gain weight.
Deep dives
Understanding Metabolism
Metabolism refers to the total calories burned by the body throughout the day, including resting metabolic rate (calories burned at rest) and physical activity. Lifting weights can increase energy expenditure as it requires mechanical work, burning calories during and after the workout. However, building muscle does not significantly elevate resting metabolic rate. Muscle burns more calories at rest compared to fat, but the difference is not as substantial as often claimed. The energy cost of building muscle and repair after exercise is difficult to measure, but maintaining muscle and performing exercise with more muscle mass can increase overall energy expenditure.
Factors Influencing Metabolism
Metabolism is adaptable and can change in response to various factors. However, these adaptations are specific to the individual and context. Physical activity, including resistance training, can influence metabolism by increasing total daily energy expenditure. Factors such as body composition, activity levels, and food intake all contribute to an individual's metabolism. While muscle repair and growth require energy, the overall impact on total energy expenditure is influenced by various factors such as muscle mass, exercise intensity, and individual genetics. Metabolism should be approached holistically, focusing on training, physical activity, and dietary strategies tailored to individual goals.
Modifying Caloric Intake for Weight Gain
Individuals who struggle to gain weight, especially taller individuals with higher energy expenditure, can benefit from adjusting their dietary strategies. Rather than focusing solely on metabolic rate, it's important to find practical ways to increase calorie intake. Strategies include consuming soft food textures, supplements that taste good, and finding enjoyable snacks to make eating easier and more enjoyable. By creating an energy surplus with palatable and calorie-dense foods, individuals can increase their overall calorie intake and support weight gain.
Alternating Textures and Strategies
Alternate food textures, such as soft and crunchy, can enhance appetite and facilitate consuming more calories. For competitive eaters, alternating between sweet and salty foods allows them to consume larger quantities. Similarly, in weight loss, altering food textures and focusing on slower chewing, harder food textures, and increased metabolic costs of eating can help reduce overall calorie intake. The key is to find strategies that make the diet more palatable and manageable, ensuring caloric goals are met while considering individual preferences and lifestyles.
Practical Applications of Metabolism
Measuring resting metabolic rate may not be practical for most individuals, but understanding the factors that influence metabolism can help inform dietary and training strategies. By focusing on overall energy expenditure, body composition, physical activity levels, and food intake, individuals can tailor their approach to meet their goals. While building and maintaining muscle can increase energy expenditure to a certain extent, it is important to consider overall lifestyle, training, and dietary strategies to achieve the desired metabolic outcomes.
Eric started lifting at the age of 12, and has been hooked ever since. Eric has a background in powerlifting and strength coaching, and has been competing in natural bodybuilding since 2011.
Now he’s a pro natural bodybuilder with a PhD in Human Movement Science, and serves as the Director of Education for Stronger By Science.
As a scientist, Eric has published over thirty peer-reviewed papers on a variety of exercise and nutrition topics related to performance and body composition.
Some of his studies have evaluated the effects of dietary supplements, including creatine, caffeine, beta-alanine, and nitric oxide boosters.
He has also done research evaluating body composition changes that collegiate and professional athletes experience across a single season, and even across an entire collegiate career.
These studies have observed changes in a wide range of sports and competitive levels, including college and NFL football players.
Eric was also able to blend his research with his biggest passion, completing multiple studies investigating how to effectively prepare for bodybuilding and physique competitions.
Eric has been involved in strength and fitness coaching for around a decade. Eric spent about four years working with high school wrestling and football teams, and has spent the last six working with a Special Olympics powerlifting team.
At Stronger By Science, Eric now coaches online clients with a wide range of goals, and provides leadership and educational support for the entire team of online coaches.