Making the Most of your Metabolism
Metabolism -- what is it and why is it so important? Simply put, your metabolism is the total amount of energy your body needs and uses for all its daily activities. The faster your metabolism, the faster you'll burn calories. The more efficiently you burn calories, the easier it is to lose and maintain weight.
Okay, so how can you increase your metabolism?
Exercise. Working out is the best way to raise your metabolism! During activity, your body demands more energy. Therefore, your metabolism is temporarily increased to meet those demands. Cardio activities also help keep your metabolism elevated for several hours afterwards which also increases the number of calories burned.
Strength Train. Strength training helps increase the percentage of lean muscle mass. Building muscle will permanently increase your metabolic rate by helping your body work more efficiently. That means that you'll burn more calories in a shorter amount of time during any activity and at rest. Traditional weight training and Pilates are both great options.
Eat. This may sound contradictory, but it's true - you have to eat (healthy of course)! First of all, always eat breakfast. Eating breakfast helps jump start your metabolism for the day. Secondly, eat five to six smaller meals a day as opposed to a big breakfast, lunch and dinner. This will help your metabolism remain in constant working mode. Finally, no crash dieting! Skipping meals and crash dieting brings your metabolism to a screeching halt. When you greatly restrict calories, your body wants to conserve energy so it slows down your metabolism. This is why many crash dieters will see initial weight loss, but quickly regain the weight.
Unfortunately, there are some factors that you can not control. If you inherited a faster metabolism, you're in luck. If not, you'll need to work just a little harder. Also, your metabolism naturally slows as you age. Most studies report that between the ages of 25 and 30 your metabolism biologically begins to decrease.
But don't be discouraged. Boosting your metabolism isn't difficult. Just follow the simple tips above. You'll be on your way to a faster metabolism in no time!
Monday, August 31, 2009
Variety is the spice of life!
You may love your current exercise routine and because it seems comfortable and relatively safe, not feel so inclined to change it, especially if it appears to be working.
However, variation is a must. Your body adapts to the demands you put on it. In other words, if we don't challenge ourselves, we won't improve. Fitness pros refer to this as the "overload principle." If it's easy to do bicep curls with a 5-pound weight, continuing with a 5-pound weight will not help develop your bicep strength. You'll need to lift an 8 or 10-pound weight to overload the muscle and build strength.
If you've been doing your current workout consistently for three months, your body has most likely adapted to that workout. You'll eventually reach a plateau or possibly find it difficult to maintain your current fitness level. The workout becomes too easy, too "normal."
Here are a few simple ways to transform your workout:
Increase the weight: When you can perform the last repetition of a strength exercise easily, its time to boost the amount of weight you're lifting.
Add sets or reps: Instead of one set of 10 lunges, make it two sets of 10 lunges (or one set of 15 lunges).
Lengthen the duration: Plain and simple -- work out longer! Choose the 60-minute video instead of your usual 45-minute program.
Raise the intensity: If you're physically ready, pick it up a notch and get that heart rate up. Add an extra riser to your step or increase the range of motion in your movements.
Try something totally new: This is the best way to physically and mentally rejuvenate your workout. There are so many great options -- Pilates, boot camp, step aerobics, Jazzercise, interval training, dance and more. Every new exercise will challenge the body in diverse ways. This helps create the desired "overload" as well as reducing the risk of overuse injuries.
Okay. So there's no need to give up that favorite routine entirely. Just make a few easy modifications. To start, try a new technique or a completely different activity at least one day a week. Before you know it, your old routine may be history.
However, variation is a must. Your body adapts to the demands you put on it. In other words, if we don't challenge ourselves, we won't improve. Fitness pros refer to this as the "overload principle." If it's easy to do bicep curls with a 5-pound weight, continuing with a 5-pound weight will not help develop your bicep strength. You'll need to lift an 8 or 10-pound weight to overload the muscle and build strength.
If you've been doing your current workout consistently for three months, your body has most likely adapted to that workout. You'll eventually reach a plateau or possibly find it difficult to maintain your current fitness level. The workout becomes too easy, too "normal."
Here are a few simple ways to transform your workout:
Increase the weight: When you can perform the last repetition of a strength exercise easily, its time to boost the amount of weight you're lifting.Add sets or reps: Instead of one set of 10 lunges, make it two sets of 10 lunges (or one set of 15 lunges).Lengthen the duration: Plain and simple -- work out longer! Choose the 60-minute video instead of your usual 45-minute program.Raise the intensity: If you're physically ready, pick it up a notch and get that heart rate up. Add an extra riser to your step or increase the range of motion in your movements.Try something totally new: This is the best way to physically and mentally rejuvenate your workout. There are so many great options -- Pilates, boot camp, step aerobics, Jazzercise, interval training, dance and more. Every new exercise will challenge the body in diverse ways. This helps create the desired "overload" as well as reducing the risk of overuse injuries.Okay. So there's no need to give up that favorite routine entirely. Just make a few easy modifications. To start, try a new technique or a completely different activity at least one day a week. Before you know it, your old routine may be history.
Friday, July 31, 2009
Thursday, July 30, 2009
Saturday, June 13, 2009
Workout Prep: What To Eat Before Your Workout
You probably know that exercising on an empty stomach is not a good idea. However, with all the supplements, energy drinks, and hype out there, it can be confusing to know what should be in your stomach when you hit the gym. Here are some tips.
Concentrate on carbohydrates before you exercise
Complex carbohydrates are an essential component of a successful workout. Because your body eventually converts all foods into glucose—some at faster rates than others—straight glucose is your body’s preferred energy source. As the most readily converted source of energy, carbohydrates should comprise the greatest proportion of your pre-workout meals or snacks.
As a result of this fast conversion time, a small meal composed of mostly carbohydrates can exit the stomach in about one to two hours. Compare this rate to a meal that contains high amounts of protein and fat—which can take as much as several more hours to digest. This extra time can result in delayed emptying of the stomach…and potentially uncomfortable gastrointestinal side effects during your workout.
Another thing to keep in mind is that the type of carbohydrates is also important. Higher in fiber, numerous vitamins, minerals and antioxidants, complex carbohydrates are preferable to refined, simple carbs and are essential to your health.. They are found in foods such as whole grains and fruits and vegetables.
Count your calories before a workout
Eating too much before a workout can result in sluggishness and an upset stomach. But eating too little can end up leaving you hungry in the middle of your routine. Aim to eat about 200 calories within the hour before your workout. The majority of these calories should come from carbohydrates. Consider these snack ideas:
* A half of a bagel with 1 tablespoon of sugar-free jam
* 1 cup of cereal with 1/2 cup of skim milk
* 6 ounces of light yogurt with 1/2 cup of fresh fruit
* A banana and 20 mini-pretzels
* An energy bar with less than 200 calories
Keep hydrated before, during and after exercise
Your pre-workout hydration status plays a very important role in your athletic performance. Dehydration can cause headaches, fatigue and cramping—all of which interfere with a successful workout. A good rule of thumb is to drink approximately 1 milliliter (ml) of water for every calorie you eat. For example, if you eat 2,000 calories per day, you should drink 2,000 ml of water (2 liters), or approximately 8 cups.
In addition to drinking water throughout the day, add another 20 ounces in the hour preceding your workout. If possible, sip on water during your workout, particularly if you are exercising at intense levels for more than one hour.
Meal tips to optimize your workout
Everyone responds differently to pre-workout meals. Although exercising on an empty stomach is not advisable, some people simply cannot tolerate food before a workout. If this is the case, try to eat a nutritious, high complex-carbohydrate dinner the night before a morning workout.
If you are unsure about how your body will react to a new pre-workout eating regimen, experiment with a variety of different snack and meal combinations to determine your optimal fuel food source. Never try a new, untested meal or snack idea on the day of a competitive event.
Recommended intake of food before a workout
The average woman will be adequately fueled with 200 calories of food and 20 ounces of water within the hour before her workout. Men with higher calorie needs may need 300 calories and 30 ounces of water. If you are training for a competitive event, consider meeting with a registered dietitian who specializes in sports nutrition for a food and hydration plan tailored to meet your individual needs.
By Katie Clark, MPH, RD
Concentrate on carbohydrates before you exercise
Complex carbohydrates are an essential component of a successful workout. Because your body eventually converts all foods into glucose—some at faster rates than others—straight glucose is your body’s preferred energy source. As the most readily converted source of energy, carbohydrates should comprise the greatest proportion of your pre-workout meals or snacks.
As a result of this fast conversion time, a small meal composed of mostly carbohydrates can exit the stomach in about one to two hours. Compare this rate to a meal that contains high amounts of protein and fat—which can take as much as several more hours to digest. This extra time can result in delayed emptying of the stomach…and potentially uncomfortable gastrointestinal side effects during your workout.
Another thing to keep in mind is that the type of carbohydrates is also important. Higher in fiber, numerous vitamins, minerals and antioxidants, complex carbohydrates are preferable to refined, simple carbs and are essential to your health.. They are found in foods such as whole grains and fruits and vegetables.
Count your calories before a workout
Eating too much before a workout can result in sluggishness and an upset stomach. But eating too little can end up leaving you hungry in the middle of your routine. Aim to eat about 200 calories within the hour before your workout. The majority of these calories should come from carbohydrates. Consider these snack ideas:
* A half of a bagel with 1 tablespoon of sugar-free jam
* 1 cup of cereal with 1/2 cup of skim milk
* 6 ounces of light yogurt with 1/2 cup of fresh fruit
* A banana and 20 mini-pretzels
* An energy bar with less than 200 calories
Keep hydrated before, during and after exercise
Your pre-workout hydration status plays a very important role in your athletic performance. Dehydration can cause headaches, fatigue and cramping—all of which interfere with a successful workout. A good rule of thumb is to drink approximately 1 milliliter (ml) of water for every calorie you eat. For example, if you eat 2,000 calories per day, you should drink 2,000 ml of water (2 liters), or approximately 8 cups.
In addition to drinking water throughout the day, add another 20 ounces in the hour preceding your workout. If possible, sip on water during your workout, particularly if you are exercising at intense levels for more than one hour.
Meal tips to optimize your workout
Everyone responds differently to pre-workout meals. Although exercising on an empty stomach is not advisable, some people simply cannot tolerate food before a workout. If this is the case, try to eat a nutritious, high complex-carbohydrate dinner the night before a morning workout.
If you are unsure about how your body will react to a new pre-workout eating regimen, experiment with a variety of different snack and meal combinations to determine your optimal fuel food source. Never try a new, untested meal or snack idea on the day of a competitive event.
Recommended intake of food before a workout
The average woman will be adequately fueled with 200 calories of food and 20 ounces of water within the hour before her workout. Men with higher calorie needs may need 300 calories and 30 ounces of water. If you are training for a competitive event, consider meeting with a registered dietitian who specializes in sports nutrition for a food and hydration plan tailored to meet your individual needs.
By Katie Clark, MPH, RD
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