The odds are stacked against you in terms of health as you age, and being a truck driver only stacks them higher. Watching a teenage boy eat gobs of food to not gain an ounce shows us how fast the metabolism is at a young age and even sometimes eating ‘sensibly” at an older age adds unwanted pounds.
Then add in being a truck driver. Poor eating habits and sitting in a truck all day can really slow that metabolism down even more. So how do we speed this thing up and reverse the problem? You see, after age 20, your metabolism slows down because you start losing a percentage of muscle mass each year.
What does that have to do with metabolism? Well, a pound of muscle burns 50 calories a day. A pound of fat burns 5 calories a day. A 1% loss every year may not seem like a big deal, and it isn’t noticeable at first but let’s say you add 5-10 pounds a year of weight gain and it is primarily fat. The tables easily turn into a slower metabolism with more weight to carry.
How do we reverse this problem?! By building muscle. Yes. That is the “secret” to increasing the metabolism. If you lose muscle mass every year then the solution is to add it back. When you add muscle your metabolism will increase and that is fantastic news for truck drivers because that means you’ll burn more calories while sitting all day. But you have to be willing to put in the work. Here are some weight lifting tips.
- Pick up heavier weights or get heavier resistance bands to increase tension
Lifting heavier is a MUST. Continually using lighter weights will only create a cardio effect and not add more muscle. Start where it is challenging for you and continually go up in weight when it’s easy.
- Use enough weight that you can only do 10-15 reps
This is crucial to knowing what weights to use. Someone might fatigue at 10 reps with 10 pound weights but someone else could do 25 reps with the same weight. You want to be totally done, can’t lift it one more time by 15 reps. If that’s too easy, increase your weights or tension.
- Work every muscle group each week
Your body needs balance so be sure to work every muscle group in a week or a couple week’s time. Do not do the exact same exercises every day. Switching up the muscle groups will allow your body to recover.
- Exhaust the muscles
You build muscle by breaking down the muscle fibers and allowing them to rebuild. This creates what you’re going for! So less reps and several sets in a workout will help you accomplish this. Your muscles are very resilient so moving on to a few other exercises and then repeating will give them time to bounce back, which is why you want to repeat the exercises in the same workout to tire them out. If you are shaking and weak after the workout is complete then you have done the job of tearing the muscle tissue so let them recover.
Now you know the secret! It is possible to regain a faster metabolism and burn fat while sitting in your truck all day. Invest in some weights/resistance exercises and be willing to take the time to do it. Visit drivefit.co – Exercises to get workout ideas so you can reverse the odds!