Archive for the ‘metabolism’ Category

Not convinced?
February 6, 2011

This might encourage you to pick up some weights!

“It turns out that while lifters didn’t burn as many calories during their workouts as the folks who ran or biked, they burned far more calories over the course of the next several hours. This phenomenon is known as the afterburn–the additional calories your body burns off in the hours and days after a workout. When researchers looked at the metabolic increases after exercise, they found that the increased metabolic effects of aerobics lasted only 30 to 60 minutes. The effects of weight training lasted as long as 48 hours. That’s 48 hours during which the body was burning additional fat. Over the long term, both groups lost weight, but those who practiced strength training lost only fat, while the runners and bikers lost muscle mass as well. The message: Aerobic exercise essentially burns only at the time of the workout. Strength training burns calories long after you leave the gym, while you sleep, and maybe all the way until your next workout. Plus, the extra muscle you build through strength training means that in the long term, your body keeps burning calories at rest just to keep that new muscle alive.

That raises a question. What aspect of strength training creates the long afterburn? Most likely, it’s the process of muscle repair. Weight lifting causes your muscle tissues to break down and rebuild themselves at a higher rate than normal. (Muscles are always breaking down and rebuilding; strength training simply accelerates the process.)” The Abs Diet

*Photo provided by Women’s Health article: Cardio vs Strength-Training


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Balance
August 5, 2010

If you were to choose a diet that persuaded you to severely cut calorie intake, you would run the risk of loosing muscle mass. People are often encouraged by the quick results they see on the scale but unfortunately don’t know the negative effects of their plummeting numbers. If you restrict either calories, protein or carbs for too long, loss of muscle mass will result and inevitably will slow down your ability to lose the remaining fat. That is why so many people hit plateaus in their diets and put on more weight after. This stands to reason as they have less muscle mass than when they started their diet and therefore now have a slower metabolism.

So how do you lose fat, gain muscle, while at the same time eat enough protein while not consuming too many calories? A balancing act it can be! Your key to success is this: eat a balanced diet and incorporate weights or resistance training.



For a quick and easy way to determine your own portion size, just follow these three simple rules:

    1. Choose lean protein like chicken or turkey, approximately the size of your palm.

    2. Fill two-thirds of your plate with fresh fibrous vegetables as your carbohydrate portion. If you prefer a starchy food such as sweet potato, rice or beans, then only add a portion equivalent or slightly bigger than your protein portion.

    3. Use a half-palm measure of seeds or nuts as a fat source. Otherwise add one tablespoon of olive or flax oil over your salad or vegetables. Cut these portions in half if your protein choice is high in fat such as red meat or fish.

    Fat Wars

*These guidelines are based on a meal plan consisting of five meals a day.

If you do not like leaving things to chance and need to know exactly how much to eat, then reread my post entitled “The perfect balance!” and I will be glad to help you with your numbers.

I would recommend buying a food scale as it is the only sure way to know exactly what you are taking in. I am enjoying this model: Breville – Electronic Kitchen Scale.

All that being said, one can over complicate things which may lead to discouragement. This nicely leads us into the next subject…


*Photo provided by deviantART user: Tree-Enthusiast


Your Metabolism… Another piece to the puzzle
July 21, 2010


Is your metabolism running at a snail’s pace? A very important bit of knowledge you need to know is; just what is your metabolism? It’s commonly misunderstood, and understanding your metabolism is the only way you can start to speed it up. Yes, you need to know who your enemy is and how he operates before you can defeat him! Or in your case, making your metabolism work for you and not against you.

What is Metabolism?

“Metabolism is the rate at which your body burns its way through calories just to keep itself alive–to keep your heart beating, your lungs breathing, your blood pumping, and your mind fantasizing about the Caribbean while crunching year-end accounting figures. Your body is burning calories all the time, even while you’re reading this sentence. The average woman burns about 10 calories per pound of body weight every day, the average man, 11 calories per pound.

There are three main types of calorie burn that happen throughout your day…

Calorie burn #1: The thermic effect of eating.

Between 10 and 30 percent of the calories you burn each day get burned by the simple act of digesting your food. Now that’s pretty cool–satisfying your food cravings actually makes you burn away calories. But not all foods are created equal. Your body uses more calories to digest protein (about 25 calories burned for every 100 calories consumed) than it does to digest fats and carbohydrates (10 to 15 calories burned for every 100 calories consumed)…

Calorie burn #2: Exercise and movement.

Another 10 to 15 percent of your calorie burn comes from moving your muscles, whether you’re pressing weights overhead, running to catch the bus, or just twiddling your thumbs…

Calorie burn #3: Basel metabolism.

This one’s the biggie. Your basal, or resting, metabolism refers to the calories you’re burning when you’re doing nothing at all. Sleeping, watching TV… –your burning calories all the while. In fact, between 60 and 80 percent of your daily calories are burned up just doing nothing…” Fat Wars


*Photo provided by Microsoft Office Online Clip Art


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