How Cardio, Sleep and Muscle Change Your Metabolism

Nikkiey: Hey everyone, Nikkiey here with WarriorBabe, and in today's video I am going to reveal the number one way to speed up your metabolism and how you can use this to your advantage to tone up and finally get in control of your body. By the end of this video you'll be able to understand how having more muscle mass speeds up your metabolism, helps aid in fat loss, and how you could be losing inches and body fat but weighing the same when you step on the scale.

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Now let's get down to it. The number one way to speed up your metabolism is to build muscle. That's it. There's your answer. End of video. Cut. Done. Just kidding. Yes, that is the answer, but I'm going to explain why and how in this video.

And also, I just want to make super clear right now: muscle is tone. So when you say you want to get toned, that means you want to build more muscle. Muscle is more dense. So I want you all to understand that it will weigh more when stepping on the scale, and it may cause the weight to not move at all as you're in the process of changing your body composition, especially for certain body types, which I'm going to talk about at the end of this video. So stay tuned.

I want you all to understand too: when you build more muscle tone, you can eat way more calories and stay lean. That's the ultimate goal. Take it from me. I am sedentary the majority of my day outside of my workouts and cardio, but because I have so much muscle mass, I can still eat at a very high caloric intake in comparison to the average person.

So right now, I'm going to dive deeper into how our metabolisms work with calories so that you better understand the importance of it with your metabolism and how our metabolism operates. Our body, our metabolism, has this range of how many calories it can burn. It can make itself more efficient with calories or less efficient with calories. When your body becomes less efficient with calories, it wastes more energy. It wastes more calories. You want to be less efficient with calories. When it becomes more efficient, it conserves more energy. It conserves more calories. It holds on to those calories.

So I'm going to break it down into some examples right now. Take long cardio sessions, for example. Your body recognizes, okay, we're burning a lot of calories doing this activity. We need endurance. We don't need a lot of muscle and strength. So let's learn how to conserve calories by paring down muscle, by slowing down your metabolism. Your muscle is directly correlated to your metabolism. So you can become more efficient with the endurance that you're doing.

Whereas with strength workouts, you don't really burn as many calories, but you're being required more to use strength and muscle. Now your body is like, okay, let's build this muscle. We need to be less efficient with calories so that you can build muscle, which is what will speed up your metabolism and help aid in that fat loss. Making sense so far?

Another example is sleep. If you get little and shitty sleep, it changes your cravings. You want more sweets. You want more satiating foods throughout the day when you have a shitty day. But beyond that, when you have little sleep, your body's under a lot of stress. And when your body's under a lot of stress, hormone profiles change, and your body wants to conserve energy at this point. It wants to hold on to calories when it feels stressed.

So when you get little sleep all of the time, your body ends up storing more calories while also trying to get you to burn fewer calories, which can actually cause you to lose muscle mass, because muscle is a more expensive tissue. So your body is like, okay, we need to become more efficient here. Here's a few things that we can do. Let's get rid of muscle. We don't want to burn as many calories because we are under a lot of stress. So over time, you store more calories.

So now you have a reminder of how too much cardio and horrible sleep are kind of counterproductive to where you want your metabolism to be with calories. Right? You want to be less efficient with calories so that you can build and help aid the process of adding lean muscle to your body, which is what's going to get you toned.

Now, let's talk about how building muscle happens. Yes, you can build some muscle when you're in the cut phase of your journey, but you won't build as much as when you're in the build phase of your journey. A lot of you who go into a cut can have these newbie gains where you're building muscle while at the same time decreasing body fat, which is why the scale is not moving as much as you think it should, but you're seeing this drastic difference in photos.

So you've all probably heard that muscle weighs more than fat. And if you're so hooked on monitoring your weight, you aren't seeing the bigger picture. Understand that a pound is a pound. A pound of muscle and a pound of fat weigh the same, but one takes up significantly less space. So if you put five pounds of fat next to five pounds of muscle, you can see that fat takes up more space and volume than dense lean muscle does. Therefore, that's why it's possible that you can weigh exactly the same or even more yet appear slimmer, tighter and leaner in your photos weekly. The difference here is having and building more dense lean muscle than fat.

So in conclusion, and if you want to leave comments on this, please do so in the comments below: you want to have your body and metabolism be less efficient with calories so that you can build that muscle, which is what will speed up your metabolism and help aid in that body fat loss. You don't want to do extra cardio, and you want to optimize your sleep and recover properly. Then you want to create a better mindset with the scale or completely ditch it altogether, because it's going to cause you to just be a constant Debbie Downer if you're constantly searching for a lower number, and you'll miss out on this freaking amazing journey to building muscle and changing your body composition.

All right. That's all I got for today. I hope that you learned something today and you can apply it to your own personal journey. And hey, let me know what else you want to learn about in the comments below. I'll make sure to make videos around those specific topics that are of interest to you all.

And if you guys want to be sure that you have sustainable nutrition, macro and workout info for your individual needs, head over to warriorbabe.com, where you can find even more resources like this video today to help you build lean muscle and get you that toned body that you want, because tone is muscle, but also help you keep your results forever. And please make sure that you've subscribed to this channel. I'll see you next time.