Tag Archives: metabolism

Avoid These Metabolism Killers

4 Nov

man-drinking-water[1]Your body is pretty remarkable.  It burns calories all by itself, as long as you avoid certain pitfalls.  Your metabolism — the process of turning the food you eat into energy — keeps your organs and muscles moving.  The faster your metabolism, the more calories you burn.  And just like there are ways to speed it up — by working out, for example — there are also things that can slow it down.  Here are a few things to avoid to keep your metabolism running efficiently:

An Irregular Eating Schedule

Be more consistent with your eating schedule.  Research demonstrates that eating at the same times every day “trains” the body to burn more calories between meals, as opposed to a sporadic eating schedule.

Lack of Sleep

Get adequate sleep.  Typically, people who sleep less move less the next day, which means they burn fewer calories.  To make matters worse, sleep deprivation actually reduces the amount of energy your body uses at rest.

Eating Too Little

Food is fuel.  When you skimp on calories, your body switches into starvation mode, slowing your metabolic rate to conserve the fuel it’s got.

Sitting Too Long

Get up and move around, from time to time.  In as little as 20 minutes in any fixed position,  you begin to inhibit your metabolism.

Inadequate Calcium

Drink your milk.  Calcium plays a key role in regulating your fat metabolism, which determines whether you burn calories or store them as fat.  A diet that’s high in calcium could help you burn more fat.

Dehydration

Drink more water.  All of your body’s cellular processes, including metabolism, depend on water. If you’re dehydrated, you could burn fewer calories.  And dehydration is the most common reason for athletic performance fatigue.

Skipping Breakfast

Eat something within 90 minutes of waking in the morning.  When you miss breakfast, you don’t just set yourself up to overeat at lunch.  You actually tell your body to conserve energy — which means it burns calories more slowly.  Research shows that people who skip a morning meal are 4.5 times more likely to be obese.

Get STRONGER, Get FASTER

Your thoughts?

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Boost Your Metabolism With These Protein-Rich Foods

2 Nov

Protein-Rich-Foods[1]The benefits of dietary protein are well-documented.  Unfortunately, most of us do not get enough protein in our diets.  It is estimated that we should consume 0.6-0.8 grams of protein per pound of body weight, each day, to help protect against age-related muscle loss (that’s 105-140 grams of protein per day for a 175 pound man).  Active individuals should aim for the upper end of this equation, and athletes may need even more.

Additional benefits of adequate dietary protein consumption include:

  • Muscle repair
  • Increases fat-burning
  • Increases satiety (full feeling) after a meal
  • Decreases subsequent energy (calorie) intake
  • Leads to weight loss

I found an interesting article in Prevention magazine that lists several protein-rich food sources that can help you get 20-30 grams of protein at each meal.  I especially like the idea of supplementing your daily protein intake with whey protein powder.  8-10 oz. of milk, mixed with a scoop of whey protein powder, provides 30+ grams of quality protein.  Mix it the night before, then drink it the next day — a few sips, throughout the day — at work, home, school, etc.

Get STRONGER, Get FASTER!

Your thoughts?

5 Tips to Boost Your Metabolism

28 Mar

5-Tips-To-Boost-Your-Metabolism_1024x1024[1]Here’s a nice article from our friends and colleagues at ASD Performance.

  1. ALWAYS EAT BREAKFAST

Eat a good breakfast. Every. Single. Day. If you don’t, your body goes into starvation mode which in turn causes your metabolism to slow in order to conserve energy. And the heartier your first meal is, the better. A study published in the American Journal of Epidemiology found that volunteers who reported regularly skipping breakfast had 4.5 times the risk of obesity as those who took the time to eat.

      2. DRINK COFFEE:

A study published in the journal Physiology & Behavior found that the average metabolic rate of people who drank caffeinated coffee increased 16 percent over that of those who drank decaf.

  1. RELAX:

Research is now showing that high levels of stress in in fact contributing to to weight gain. When you are stressed, your body will increase your stress hormone cortisol, which stimulates fat cells to increase in size and encourage fat storage. Stress hormones can also spike your appetite, making you likely to overeat or stress eat.

     4. PICK UP THE PROTEIN:

Cramming protein into every meal helps to build and maintain lean muscle mass. Muscle burns more calories than fat does, even at rest. Aim for about 30 grams of protein — the equivalent of about one cup of low-fat cottage cheese or a four-ounce boneless chicken breast — at each meal.

  1. CHOOSE ORGANIC PRODUCE:

Researchers in Canada found that dieters with the most organochlorides (chemicals found in pesticides) stored in their fat cells were the most susceptible to disruptions in mitochondrial activity and thyroid function. Translation: Their metabolism stalled.

Get STRONGER, Get FASTER!

Your thoughts?

Avoid These Metabolism Killers

7 Aug

man-drinking-water[1]Your body is pretty remarkable.  It burns calories all by itself, as long as you avoid certain pitfalls.  Your metabolism — the process of turning the food you eat into energy — keeps your organs and muscles moving.  The faster your metabolism, the more calories you burn.  And just like there are ways to speed it up — by working out, for example — there are also things that can slow it down.  Here are a few things to avoid to keep your metabolism running efficiently:

An Irregular Eating Schedule

Be more consistent with your eating schedule.  Research demonstrates that eating at the same times every day “trains” the body to burn more calories between meals, as opposed to a sporadic eating schedule.

Lack of Sleep

Get adequate sleep.  Typically, people who sleep less move less the next day, which means they burn fewer calories.  To make matters worse, sleep deprivation actually reduces the amount of energy your body uses at rest.

Eating Too Little

Food is fuel.  When you skimp on calories, your body switches into starvation mode, slowing your metabolic rate to conserve the fuel it’s got.

Sitting Too Long

Get up and move around, from time to time.  In as little as 20 minutes in any fixed position,  you begin to inhibit your metabolism.

Inadequate Calcium

Drink your milk.  Calcium plays a key role in regulating your fat metabolism, which determines whether you burn calories or store them as fat.  A diet that’s high in calcium could help you burn more fat.

Dehydration

Drink more water.  All of your body’s cellular processes, including metabolism, depend on water. If you’re dehydrated, you could burn fewer calories.  And dehydration is the most common reason for athletic performance fatigue.

Skipping Breakfast

Eat something within 90 minutes of waking in the morning.  When you miss breakfast, you don’t just set yourself up to overeat at lunch.  You actually tell your body to conserve energy — which means it burns calories more slowly.  Research shows that people who skip a morning meal are 4.5 times more likely to be obese.

Get STRONGER, Get FASTER

Your thoughts?

Boost Your Metabolism With These Protein-Rich Foods

5 Aug

Protein-Rich-Foods[1]The benefits of dietary protein are well-documented.  Unfortunately, most of us do not get enough protein in our diets.  It is estimated that we should consume 0.6-0.8 grams of protein per pound of body weight, each day, to help protect against age-related muscle loss (that’s 105-140 grams of protein per day for a 175 pound man).  Active individuals should aim for the upper end of this equation, and athletes may need even more.

Additional benefits of adequate dietary protein consumption include:

  • Muscle repair
  • Increases fat-burning
  • Increases satiety (full feeling) after a meal
  • Decreases subsequent energy (calorie) intake
  • Leads to weight loss

I found an interesting article in Prevention magazine that lists several protein-rich food sources that can help you get 20-30 grams of protein at each meal.  I especially like the idea of supplementing your daily protein intake with whey protein powder.  8-10 oz. of milk, mixed with a scoop of whey protein powder, provides 30+ grams of quality protein.  Mix it the night before, then sip on it the next day — throughout the day — at work, home, school, etc.

Get STRONGER, Get FASTER!

Your thoughts?

Get Fit or Get Fat

19 Oct

Today, in the United States, more than 2/3 of adults are overweight and more than 1/3 are obese.  Research indicates that the overweight and obese (specifically those with excess fat weight) have a higher risk of chronic disease and premature death.  Increased exercise/physical activity is a recommended strategy for individuals seeking to effectively reduce and manage bodyweight.  In the past, exercise recommendations have focused on aerobic exercise, such as walking, biking, and swimming.  Research suggests that incorporating resistance exercise can also be beneficial to long-term weight management.

Benefits of Resistance Exercise

  • Promotes improvements in muscle mass and strength.
  • Improves flexibility and range of motion.
  • Improves cognitive function.
  • Improves energy level.
  • Decreases fat mass.
  • Increases lean body mass.
  • Increases resting metabolic rate.

“A weight management strategy that combines a reduced calorie diet, aerobic exercise, and resistance exercise may be the best combination for reducing unhealthy body fat while attenuating the losses in lean body mass and resting metabolic rate that commonly occur during periods of weight loss.” (David Sword, PT, DPT, CSCS; Strength and Conditioning Journal)

Want to get started on a resistance exercise program but don’t know where to begin?  Check with your doctor to ensure it’s okay, and enlist the help of a qualified, experienced Strength and Conditioning professional.

Get STRONGER, Get FASTER!

Your thoughts?

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