How to Increase Resting Metabolic Rate for the Long Term
Exercise is well known for giving your metabolism a temporary boost, but if you want to increase your Resting Metabolic Rate sustainably, a more comprehensive approach is needed. True, lasting results come from a combined commitment to raising both your Basal Metabolic Rate (BMR) and your Resting Metabolic Rate (RMR) through consistent lifestyle changes — and the process is more straightforward than it might sound.
What is Resting Metabolic Rate? Often abbreviated to RMR, your Resting Metabolic Rate is the number of calories your body burns at rest to keep essential functions running — including breathing, circulating blood, and maintaining basic brain activity. Your Basal Metabolic Rate (BMR) is closely related, representing the total calories burned while your body is completely at rest. Together, these two measures form the foundation of your daily energy expenditure.
Diet plays a central role if you are looking to increase your Resting Metabolic Rate for weight loss. Start by building a nutritious routine: eat a balanced breakfast each morning, and choose wholesome snacks such as fresh fruit, raw vegetables, and unsalted nuts throughout the day. Prioritise protein-rich and plant-based foods, which tend to be lower in calories and fat while supporting muscle maintenance. Mindful calorie management is also key — not restriction for its own sake, but a genuine awareness of what you are consuming.
Hydration matters more than many people realise. Aim to drink plenty of water daily to support metabolic function. If you enjoy coffee, try drinking it black to avoid the hidden calories in added sugar and milk. Consider swapping regular tea for green tea — research suggests it may support metabolic rate by around 4% over a 24-hour period. Gradually reducing and ultimately eliminating sugary drinks from your diet can also make a meaningful difference over time.
Exercise is another powerful tool to help increase your Resting Metabolic Rate. When building or refreshing your fitness routine, focus first on simply moving more each day — even 30 minutes of moderate activity can have a positive cumulative effect. Incorporate aerobic exercise to support cardiovascular health, and consider adding resistance or weight training to build lean muscle mass. Muscle tissue burns more calories at rest than fat tissue, meaning that increasing your muscle mass is one of the most effective ways to raise your RMR over the long term.
If you are truly committed to increasing your Resting Metabolic Rate, losing weight, and transitioning into a healthier lifestyle for good, a structured detox programme could be an ideal starting point. At Santosa Detox & Wellness Center, we offer a wide range of detox programmes designed to reset your body from the inside out — all complemented by engaging, professionally guided activity classes that are designed to give your Resting Metabolic Rate a meaningful and lasting boost.
If you are ready to make a real change, simply fill out the enquiry form below and a member of our team will be in touch. Santosa Detox & Wellness Center is nestled in the lush tropical surroundings of Phuket, Thailand — a truly inspiring setting in which to embark on your health and wellness journey. Whether your goal is weight loss, improved vitality, or a complete lifestyle reset, we are here to support you every step of the way.
We look forward to welcoming you to Santosa Detox & Wellness Center and helping you increase your Resting Metabolic Rate in one of the world’s most beautiful destinations.
TRX, Total Resistance Exercise, is an intense total body workout. It is a specialized form of suspension training that build muscle while combining both cardio and strength training. TRX is a popular class at Santosa held on Fridays from 10:00-11:00am.
Originally developed to train the elite Navy SEAL teams, TRX is a challenging workout that is effective and results driven. The concept behind TRX is quite simple. Participants suspend their body from a pair of cables on their hands or feet using both body weight and gravity as resistance to build up strength. How one chooses to position their body on the cables affects the targeted muscle groups and intensity of the workout.
What are the benefits of TRX?
One of the biggest benefits of TRX, in addition to its versatility, is that it truly works for everyone. TRX has great appeal and people from all walks of life have taken up the fitness class as many find it challenging and fun.
TRX will bring about a lot of benefits to the body. The exercise uses body weight and gravity as resistance to build up strength, lose fat and improve endurance and flexibility. TRX can really help participants achieve fitness goals.
During TRX, the body weight is leveraged to perform a variety of exercises that work the whole body but which also focus on your core. If your core is in tip top shape, it means you have abs or a six pack. If you wish to feel better, look better and move with ease, there is no better place to start than with the core. The functional movements used in TRX will increase overall core fitness.
Another outstanding benefit of TRX is that is also ensures you get your cardio in. TRX works out different parts of the body while getting the heart pumping. When using the suspension cables, so many various parts of the body are worked that the body’s requirement for oxygen will increase. When the need for oxygen is increased, the heart and lungs start working overtime to ensure that all of this oxygen gets to the muscles. If you take all of this into consideration, TRX is also a great cardio workout.
TRX workouts are often shorter workouts. For example, if you are used to working out daily for two hours, chances are you can complete a much more rigorous TRX workout in just an hour. TRX’s unique combination of resistance training, core strength, cardio, muscular balance and mobility means that you will get more done in less time. TRX is effective, efficient and save time, and let’s face it, time is something all of us need a bit more of in our daily lives.
TRX at Santosa Detox & Wellness Center
TRX is a popular class on the fitness and activities schedule at Santosa. Currently, there is one class a week on Friday from 10:00am – 11:00am. TRX is taught by professional trainers who show all participants the proper techniques and routines. It may take a class or two to familiarize yourself with the TRX training program, but once you do, we think that you are going to love it!
For more information on TRX or other fitness classes and activities we offer at our detox retreat in Phuket, Thailand, simply fill out the inquiry form below and a member of staff will get back to you.
Beginners and walk-in guests such as Phuket locals and expats are always welcome to join our fitness classes and activities. We look forward to welcoming you to Santosa, where we can help you awaken life’s potential to live a healthier, happier life.
Full fast is a full cleanse program specially designed to enable maximum results. You will have no food / no juice but only drink water with cleanses drinks and nutrition supplements. Participants of this program will be subjected to the most powerful, yet natural, body detoxification processes. This program is suitable for those who have detoxification experience and are determined to go deeper for cleanse. A thorough pre-cleanse is also important for the full fast.
Juice fast is a cleanse program to nourish and detoxify the body by drinking fresh fruits and vegetable juice. The key is to hydrate and nourish your cells with the correct vitamins, enzymes, minerals and antioxidants. Guests participating in the Juice Fast Program have higher energy levels allowing them to take advantage of the various activities available at Santosa Detox & Wellness Center.
Raw food fast brings together nutritional science and holistic therapies. This program is recommended for guests looking for a long lasting and sustainable post program experience. With a balanced and nutritionally delicious set raw food menu in addition to the regular fasting supplements and a complete program of daily therapies, including regular cleansing sessions, this program is designed to optimize the detoxification process in every way. A raw food diet has shown to increase energy levels, which is great for taking part in many of Santosa’s activities.
It is a well-known fact that exercise is an important part of staying healthy. While it is true that people who exercise frequently have less toxins in their bodies, exercise can still often be quite difficult during any detox program. However, it is important to stick to a routine in order to make the detox process easier.
During any detox program, the body’s major organs work very hard. It is common to experience dehydration, fatigue and mild to severe headaches. Although the body may be under greater physical stress, it is important to do restorative exercise such as gentle yoga or stretching or even take a short, brisk walk on the beach.
As we know, detox is simply the body’s way of ridding itself of excess toxins and waste. It is a great way to fine tune your organs and kickstart your health. With a detox, you will feel less sluggish and more energized.
Why exercise during a detox?
Exercise helps the body’s detoxification process. The increased movement stimulates the body. It helps to flush out the lungs as well as helps food pass through the gut quicker. When this happens, sweat glands are more open which also allows for perspiration to cleanse the skin.
Exercising also promotes better circulation of the blood and lymph, a clear fluid that flows through our bodies which contains white blood cells, which allows organs of the body such as the liver and lymph nodes to cleanse bodily fluids. Exercise also enhances the function of the kidneys when you drink water. Therefore, it is extremely important to drink sufficient water before, during and after your exercise routine. Water helps detox the body more efficiently because the liquid helps kidneys to filter toxins more easily. Plus, as you exercise, if you are drinking water, you will sweat more.
Digestion is also vastly improved with exercise. It’s important to keep the digestive system healthy, as a healthy digestive system decreases indigestion, constipation and gas which makes for more regular bowel movements and easier removal of toxins in this manner.
Tips for exercising during a detox
Are you ready to get moving? Honestly, that is all that you have to do. Make the commitment to exercise during your detox as it will help you focus and take your attention away from hunger pains or the craving for food. During a detox, you should aim to exercise daily for at least 30 minutes, however, if you feel that you can do some kind of physical activity for an hour, that is also wonderful.
Make sure to do exercise that targets your body’s core during a detox because that is where the vital organs such as the colon, kidneys and liver are located. Exercise that stimulates the core, such as yoga or sit-ups, stimulates those organs and helps push waste through the small and large intestines more quickly.
A quick recap of tips for exercising during a detox includes:
Stay hydrated by drinking sufficient amounts of water
Exercising at a steady pace – listen to your body and what it can and cannot do during a detox
Target the body’s core to help stimulate the vital organs and accelerate the detoxification process
Exercising during a detox at Santosa Detox & Wellness Center
Santosa is a state-of-the-art detox retreat in tropical Phuket, Thailand. All of our detox programs are well-rounded and give clients the chance to exercise during their program. Our dedicated staff of holistic professionals and fitness trainers will work with each guest to ensure that they are getting the most out of their program. We are here to help you succeed, and with us at Santosa, you can truly Awaken Life’s Potential. For more information, simply fill out the enquiry form below.
Full fast is a full cleanse program specially designed to enable maximum results. You will have no food / no juice but only drink water with cleanses drinks and nutrition supplements. Participants of this program will be subjected to the most powerful, yet natural, body detoxification processes. This program is suitable for those who have detoxification experience and are determined to go deeper for cleanse. A thorough pre-cleanse is also important for the full fast.
Juice fast is a cleanse program to nourish and detoxify the body by drinking fresh fruits and vegetable juice. The key is to hydrate and nourish your cells with the correct vitamins, enzymes, minerals and antioxidants. Guests participating in the Juice Fast Program have higher energy levels allowing them to take advantage of the various activities available at Santosa Detox & Wellness Center.
Raw food fast brings together nutritional science and holistic therapies. This program is recommended for guests looking for a long lasting and sustainable post program experience. With a balanced and nutritionally delicious set raw food menu in addition to the regular fasting supplements and a complete program of daily therapies, including regular cleansing sessions, this program is designed to optimize the detoxification process in every way. A raw food diet has shown to increase energy levels, which is great for taking part in many of Santosa’s activities.
If you made the decision to kickstart your health and are going through a detox, chances are that your body is also going through a major change. Although an outstanding beneficial experience, a detox can also be challenging. Before a detox, your body is used to many substances, for example caffeine, that are no longer present once the toxins have been flushed out. Although you know that these changes are good for you, they can be challenging to deal with. This is why focusing on not only your health, but also exercise, during a detox is of utter importance.
During a detox program, especially if you are completing a full fast, your energy levels can become very low which might cause you to feel sluggish and make it hard to get out of bed. Often times, working out is the last thing you will feel like doing. However, it is important that you try to do something. You don’t necessarily have to push yourself, instead do what you can do as it’s better to move than to stay still. Exercise is good to maintain the resting metabolism, even if it is only a small amount of exercise, during a full fast. Once the body starts to fast, its first reaction is that the resting metabolism will slow down to use less energy. Once you start to exercise during a fast, the body will burn more calories. Therefore, for a better chance at success after your detox program and to help during this stage of body transformation and recovery, it is important to focus on the benefits of exercise.
We all know that exercise has great physical benefits including increased energy, a stronger heart, a healthier weight, improved circulation and a toned body. Exercise makes us feel good, and no matter how tired we feel before we start, once we are finished we have more energy.
While completing a detox, there are a lot of feelings and emotions that come to the surface. These are important to be dealt with. Exercise has loads of physical benefits, but it also provides psychological benefits, as well. It’s important during a detox to have both the physical and psychological benefits. Exercise can help decrease stress, anxiety and depression. It also improves mental clarity.
Exercise is also great for improving one’s mood and helping to curb mood swings. It can help increase self-confidence and improve one’s outlook on life. Although the physical and psychological benefits of exercise are important every day, they are even more so during a detox.
While participating in a detox, a person’s body goes through changes that it does not necessarily enjoy. Sticking to an exercise regime will help to reduce cravings and withdrawal symptoms, plus it will make you feel good and more full of energy.
Are you interested in a well-rounded detox program that also includes exercise classes? Here at Santosa Detox & Wellness Center, we offer a wide variety of detox programs to suit any lifestyle or dietary change you might be seeking. We also offer a fantastic range of exercise classes, yoga classes, meditation and breathwork classes. We are a unique detox retreat in Phuket that is absolutely perfect for a comprehensive detox holiday.
Located amongst the tropical jungle of Kata Hill in Phuket, Thailand, ours is a nurturing environment. Santosa Detox & Wellness Center is a state-of-the-art facility which is also home to a wonderful vegan restaurant. Our dedicated staff of instructors and practitioners are extremely hands-on and knowledgeable. We are always available to answer questions, offer advice, listen or give the support needed while going through and completing a detox program.
If you are interested in learning more about our detox retreat in Phuket, simply fill out the enquiry form below and a member of staff will be in touch. We look forward to welcoming you and assisting you on your health and wellness journey.
HIIT (High Intensity Interval Training) is a term used to describe any workout that alternates between intense bursts of activity and fixed periods of less intense activity or even periods of complete rest. HIIT sessions can last anywhere from 15 minutes to 60 minutes. It’s truly a fat-blasting workout. HIIT boosts your metabolism while burning loads of calories in a short amount of time. As a workout, it’s more effective than running on the treadmill for one hour.
Often times referred to the King of Cardio, HIIT is an effective way to get in shape. The goal with HIIT cardio is to keep your heart rate elevated, allowing the body to burn more calories and fat in a shorter period of time. It is an extremely efficient workout that allows those who take a class to exercise quick, exercise hard and then move on with the rest of their day.
HIIT presents loads of benefits and it is a great workout for those who only have a short amount of time in their day to devote to an exercise regimen. Some of the benefits of High Intensity Interval Training include
Helps build endurance
High intensity training adapts to the cellular structure of muscles which enables you to increase your endurance doing any type of exercise.
Burns calories and fat in a shorter period of time
Studies have shown that 15 minutes of high intensity training burns more calories than other hour long activities.
Effective energy use
HIIT utilizes a varied system of work-hard-then-recover intervals which alternate between high intensity workouts and short resting periods. Interval training teaches the body how to efficiently use the energy that comes from the body’s energy system. HIIT also removes toxic wastes from your muscles during the resting period and helps you breathe more effectively.
In addition to the above, HIIT also helps boost metabolism and it burns fat and calories hours after you leave the class or gym. With HIIT, you lose fat and not muscle which allows participants to shed weight and gain muscle. It’s also a great workout for your heart. Lastly, there really is no equipment required for HIIT classes and it is a challenging workout sure to keep the interests of those who join.
HIIT at Santosa Detox & Wellness Center
We are so excited to announce our all-new HIIT class here at Santosa Detox & Wellness Center. Join us every Monday morning from 10:00am – 11:00am for a HIIT class taught by our trainer, Lina. HIIT is a great way to get in shape and all of us at Santosa are here to support you in your health & wellness journey.
Also, you don’t have to be a client at Santosa Detox & Wellness Center to participate in the class. It is open to drop-in and outside guests as well. If you would like to make a reservation, give us a ring at +66 (0) 76 330 600. Alternatively, simply fill out the enquiry form below and a member of staff will be in touch with you.
We look forward to welcoming you to HIIT at Santosa Detox & Wellness Center.
At Santosa, guests can use their free time to relax and disconnect from the stresses of the outside world by joining our free classes, taking a swim or a relaxing ice bath after a sauna.
Santosa Spa is truly an extension of our ethics; to take you on a sensual and luxurious journey. Our treatments nurture and support the connection between body, mind and spirit.
Shirodara & Ayurvedic - Thai Herbal Compress - Hot Stone - Cupping Therapy - Infrared Dome Sauna - Ion Cleanse Foot Bath - Epsom Salt Foot SPA and Foot Scrub
Detox & Wellness Center is a state-of-the-art facility which is also home to a wonderful vegan restaurant. Our dedicated staff of instructors and practitioners are extremely hands-on and knowledgeable. We are always available to answer questions, offer advice, listen or give the support needed while going through and completing a detox program.
