Archive for June, 2012

Metabolism – The Fire Within

15% Exercise 15% Thermic Effect of Food 70% Resting Metabolism

1. Exercise: Contributes to approx. 15% of the metabolism and up to 30% in very active people. This includes both planned and incidental exercise. Planned exercise involves both cardiovascular training and resistance training. Exercise in the morning, in particular, stimulates the metabolism to burn more energy throughout the day. Incidental exercise may be enhanced simply by moving more during the day. This may be done by parking further away from work or the gym, walking to the shops, using the stairs instead of the elevator.

2. Eating Frequently: The process of breaking down food produces heat energy, which may contribute up to 15% of one’s daily energy expenditure. Potentially, eating smaller meals, more frequently (5-6 per day), is as important as exercising. If you were to throw two big logs onto the fire (your metabolism) each day, it would burn low and very slowly. However, if you were to throw 5 smaller logs onto the fire each day, it would burn higher and much quicker.

3. Resting metabolism: contributes approx. 70% of our daily expenditure. Factors that affect it include:

Muscle – the more muscle tissue someone has, the greater the fuel requirements to maintain it. Another good analogy is the comparison between a V8 litre car engine and a 1.8 litre engine. Obviously the V8, being the larger of the two, will require more fuel. This is a major reason why men find it easier to burn fat than women. Fat free mass, along with age and sex make up approximately 80% of the entire resting metabolic rate. Hence, weight training and correct nutrition are essential strategies for long-term fat loss results.

Temperature – in the case of cold temperatures, in order to maintain core temperature, the body is forced to shiver, which requires energy and hence an increase in metabolism. In particular, during cold periods, you should not use electric blankets and rug up so much. Exercising in the cold, first thing in the morning is useful.

Sleep – Research suggests that the majority of people sleep 7-8 hours a night, but there are also short (5-6 hours) and long (8-9 hours) sleepers. When compared to long sleepers, short sleepers go to sleep more quickly, spend less time in Stages 1 and 2 and REM sleep, but spend the same time in Stages 3 and 4 of sleep. Investigators suggest that the final two stages of sleep are needed for bodily repair and are the only stages of sleep where growth hormone is secreted. As less movement occurs when we are asleep, the less we sleep, the greater the metabolic rate will be. Hence, you may not require as much sleep as you get.

Caffeine – Research strongly supports the theory that caffeine stimulates the metabolism, increases alertness and allows the fat cells to release more fat into the blood stream to be used as energy. Hence, a sugar free caffeinated drink, such as black coffee or diet coke consumed prior to exercise may improve performance and the fat burning process. Please note that we do not condone caffeine at other times of the day, as it may cause dehydration and leaches essential vitamins and minerals from the body.

Spicy Foods – Capsaicin, an ingredient found in spicy foods, has been found to stimulate the metabolism and depress appetite. If you tend to eat out frequently, a good suggestion would be to include spicy foods in an entree, as it may reduce food intake in the main meal.

Age – The metabolism tends to fall, as you get older, however, this is generally due to a fall in daily activity. By maintaining an active lifestyle the metabolism will not necessarily fall.

Call Jenny Kent today on 0434 605 605 and book in for a FREE nutrition session (normally valued at $45 and experience it for yourself. (Offer limited to the first 20 callers)

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Why Lift Weights

As trainers we hear all sorts of reasons why people don’t want to lift weights. "I just want to look toned, I don’t want to get massive", or "I’m training to lose weight, I don’t need to do weight training", or even "I’m too old to lift weights, weight training is just for young people". If you’re thinking "what a load of nonsense", then you’d be right. These are some of the more common fallacies that we hear bandied around the weights floor on a regular basis.

Benefits of Resistance Training

Increased muscular strength and endurance: by exposing your muscular system to loads greater than those experienced in everyday life our muscles are forced to grow and get stronger. As a result every day activities, from doing the gardening to taking out the recycling, become easier. Increased fat burning potential and increased lean body mass: when losing weight through a fad diet or even aerobic exercise alone, your body will lose muscle as well as fat. The decrease in muscle has a direct effect on the body’s metabolism and its ability to burn fat. In fact, you may be turning your body into a fat storing machine and may be likely to put even more weight back on. By including weight training in your training program you can increase your muscle mass and therefore increase the amount of energy you can burn and in turn decrease the amount of fat you store. Keep your bones healthy and improve posture: men and women are susceptible to brittle bones as they age. Remember the TV advertisement where the old man gets out of his chair to answer the door, and by the time he gets there it’s too late, they’ve gone. If only he had lifted weights. Lifting weights combined with a good diet can drastically slow this process and can even reverse it, therefore helping to avoid conditions, such as osteoporosis, that are associated with old age. No matter how old you are it’s never too late to lift weights. Improve your heart health: until recently it has been aerobic exercises such as walking and jogging that have been credited with improving heart health. That was until recent research has discovered that lifting weights can lower your risk of having a heart attack or stroke by reducing the amount of LDL or bad cholesterol in the blood stream. Improve your self-esteem and quality of life: any activity that accomplishes all of the above has to make you a much happier, positive and productive person. And besides, how good do you feel after you’ve just finished a weight workout and you’ve got that pumped feeling. You feel unstoppable and can go out and accomplish anything you put your mind to. Call Jenny Kent today on 0434 605 605 and book in for a FREE Weight Training Session (normally valued at $45) and experience it for yourself.  (Offer limited to the first 20 callers)  

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