Metabolism - Make it work for you

Rev up your metabolism to lose weight – the idea is on the cover of most magazines and the talk of the fitness industry. But what is metabolism and is it possible to increase it? Metabolism is basically how your body burns calories. Those blessed with a fast metabolism burn calories quickly and are able to keep weight off more easily. Metabolism is based on many factors – age, gender, genetics, weight, and muscle mass, to name a few. Of course we can’t do much about our family history, age, or gender, but there are tricks to increase your metabolism that will make you a more efficient calorie burner and help you stay thin and fit without as much effort.

1. Lift weights - Every pound of muscle burns 35 calories a day, while each pound of fat burns just 2 calories per day. Increase the size of your weights to burn more - When lifting identical volumes (such as 10 pounds 10 times or 20 pounds 5 times), those using heavier dumbbells burn about 25 percent more calories. Many women are afraid of lifting heavy weights, but it is impossible to bulk up without testosterone. Use a weight that is challenging to you, but won’t cause injury. You’ll lose weight and increase muscle tone much faster.

2. Drink plenty of water - if you're dehydrated you will burn fewer calories throughout the day. To burn an extra ten calories a day make sure your water is icy cold. Ten calories may not seem like much, but it adds up to a pound lost a year.

3. Eat more often. It may sound crazy to those trying to lose weight by restricting their daily caloric intake, but the problem with this old school of thought, explains Michigan dietician Julie Beyer, is that it actually slows metabolism. Recent studies show that eating smaller meals every three to four hours aids metabolism and weight loss. "When you put too many hours between meals, your metabolism actually slows down to compensate. If you then eat a huge meal - at the same time your metabolism is functioning as if you're starving - your body wants to hold on to every calorie.” Molly Kimball, RD.

4. Move more all day. You can burn up to 350 extra calories daily - enough to shed more than 35 pounds this year - simply by pacing while you talk on the phone, getting up to talk to someone rather than e-mailing, and walking rather than driving for short errands.” James Levine, MD, PhD.

5. Dieting will drop your metabolism - as you lose weight there is less of you to maintain so your resting metabolic rate drops. The solution – eat consistent small meals and lift weights. Increase your muscle density and your metabolism will keep on kicking so you can keep on losing. 

6. At least once a week have a long cardio day. Exercising for sixty minutes could burn five times as many calories post-workout than thirty minutes.

7. Eat breakfast. People who eat breakfast weigh less than those who don’t. Also, add more protein - it's harder for your body to process, you can burn twice as many calories digesting protein as carbs.

8. Avoid stress. “Stress can actually cause weight gain, particularly around the tummy,” says Shari Lieberman author of Dare to Lose. Stress increases cortisol which slows metabolism.

9. Include interval training two to three days a week. High intensity exercise burns more calories during and after exercise. Some studies have shown women who did a twenty-minute interval workout lost five times as much weight as those who did a forty-minute steady-paced workout. Sorry friends. I know the interval workouts are tough, but they are worth the pain.

10. Sleep. Oh, I like this one. “Research shows that people who don’t sleep for seven to eight hours a night are more prone to weight gain. Additionally, we now know that lean muscle is regenerated in the final couple of hours of sleep each night.” Julie Beyer, RD

Sources:

“The Ultimate Over-40 Fat Fighter!” by Selene Yeager - Prevention Magazine 

“Boosting Metabolism: 10 Tips That Work” by Susan Woodward for MSN Health & Fitness

“Make the Most of Your Metabolism” by Colette Bouchez

WebMD Weight Loss Clinic-Feature - http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism

Metabolism - Kick it in Gear

Rev up your metabolism to lose weight – the idea is on the cover of most magazines and the talk of the fitness industry. But what is metabolism and is it possible to increase it? Metabolism is basically how your body burns calories. Those blessed with a fast metabolism burn calories quickly and are able to keep weight off more easily. Metabolism is based on many factors – age, gender, genetics, weight, and muscle mass, to name a few. Of course we can’t do much about our family history, age, or gender, but there are tricks to increase your metabolism that will make you a more efficient calorie burner and help you stay thin and fit without as much effort.

1. Lift weights - Every pound of muscle burns 35 calories a day, while each pound of fat burns just 2 calories per day. Increase the size of your weights to burn more - When lifting identical volumes (such as 10 pounds 10 times or 20 pounds 5 times), those using heavier dumbbells burn about 25 percent more calories. Many women are afraid of lifting heavy weights, but it is impossible to bulk up without testosterone. Use a weight that is challenging to you, but won’t cause injury. You’ll lose weight and increase muscle tone much faster.

2. Drink plenty of water - if you're dehydrated you will burn fewer calories throughout the day. To burn an extra ten calories a day make sure your water is icy cold. Ten calories may not seem like much, but it adds up to a pound lost a year.

3. Eat more often. It may sound crazy to those trying to lose weight by restricting their daily caloric intake, but the problem with this old school of thought, explains Michigan dietician Julie Beyer, is that it actually slows metabolism. Recent studies show that eating smaller meals every three to four hours aids metabolism and weight loss. "When you put too many hours between meals, your metabolism actually slows down to compensate. If you then eat a huge meal - at the same time your metabolism is functioning as if you're starving - your body wants to hold on to every calorie.” Molly Kimball, RD.

4. Move more all day. You can burn up to 350 extra calories daily - enough to shed more than 35 pounds this year - simply by pacing while you talk on the phone, getting up to talk to someone rather than e-mailing, and walking rather than driving for short errands.” James Levine, MD, PhD.

5. Dieting will drop your metabolism - as you lose weight there is less of you to maintain so your resting metabolic rate drops. The solution – eat consistent small meals and lift weights. Increase your muscle density and your metabolism will keep on kicking so you can keep on losing. 

6. At least once a week have a long cardio day. Exercising for sixty minutes could burn five times as many calories post-workout than thirty minutes.

7. Eat breakfast. People who eat breakfast weigh less than those who don’t. Also, add more protein - it's harder for your body to process, you can burn twice as many calories digesting protein as carbs.

8. Avoid stress. (Easier said than done!) “Stress can actually cause weight gain, particularly around the tummy,” says Shari Lieberman author of Dare to Lose. Stress increases cortisol which slows metabolism.

9. Include interval training two to three days a week. High intensity exercise burns more calories during and after exercise. Some studies have shown women who did a twenty-minute interval workout lost five times as much weight as those who did a forty-minute steady-paced workout. Sorry friends. I know the interval workouts are tough, but they are worth the pain.

10. Sleep. Oh, I like this one. “Research shows that people who don’t sleep for seven to eight hours a night are more prone to weight gain. Additionally, we now know that lean muscle is regenerated in the final couple of hours of sleep each night.” Julie Beyer, RD

What do you like to do to increase your metabolism and calorie burn throughout the day?

Sources:

“The Ultimate Over-40 Fat Fighter!” by Selene Yeager - Prevention Magazine 

“Boosting Metabolism: 10 Tips That Work” by Susan Woodward for MSN Health & Fitness

“Make the Most of Your Metabolism” by Colette Bouchez

WebMD Weight Loss Clinic-Feature - http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism

Interval Workouts

Have I mentioned lately how much I love intervals? They are a fast, effective way to increase your calorie output and burn more fat throughout your day. Plus, I just love the feeling of running really fast, maybe it's that bit of fear that I'm going to fall of the treadmill. I definitel live on the edge!

Include intervals at least twice a week to see improvements in weight loss and speed. You can use intervals in just about any cardio workout - running, walking, swimming, biking, stairclimber, etc. Simply warmup for 5-10 minutes then do 5-7 intervals - 30-90 seconds of high intensity (can be incline, speed, or resistance) followed by 90-180 seconds of active recovery (keep moving and catch your breath before you go again). Then cooldown and your done.
3 Fat Chicks had some great treadmill interval workouts. Check it out here.

Metabolism – How to Kick It in Gear

Rev up your metabolism to lose weight – the idea is on the cover of most magazines and the talk of the fitness industry. But what is metabolism and is it possible to increase it?

Metabolism is basically how your body burns calories. Those blessed with a fast metabolism burn calories quickly and are able to keep weight off more easily. Metabolism is based on many factors – age, gender, genetics, weight, and muscle mass, to name a few. Of course we can’t do much about our family history, age, or gender, but there are tricks to increase your metabolism that will make you a more efficient calorie burner and help you stay thin and fit without as much effort.

1. Lift weights - Every pound of muscle burns 35 calories a day, while each pound of fat burns just 2 calories per day. Increase the size of your weights to burn more - When lifting identical volumes (such as 10 pounds 10 times or 20 pounds 5 times) those using heavier dumbbells burn about 25 percent more calories. Many women are afraid of lifting heavy weights, but it is impossible to bulk up without testosterone. Use a weight that is challenging to you, but won’t cause injury. You’ll lose weight and increase muscle tone much faster.

2. Drink plenty of water - if you're dehydrated you will burn fewer calories throughout the day. To burn an extra ten calories a day, make sure your water is icy cold. Ten calories may not seem like much, but it adds up to a pound lost a year.

3. Eat more often. It may sound crazy to those trying to lose weight by restricting their daily caloric intake, but the problem with this old school of thought, explains Michigan dietician Julie Beyer, is that it actually slows metabolism. Recent studies show that eating smaller meals every three to four hours aids metabolism and weight loss. "When you put too many hours between meals, your metabolism actually slows down to compensate. If you then eat a huge meal - at the same time your metabolism is functioning as if you're starving - your body wants to hold on to every calorie.” Molly Kimball, RD.

4. Move more all day. You can burn up to 350 extra calories daily - enough to shed more than 35 pounds this year - simply by pacing while you talk on the phone, getting up to talk to someone rather than e-mailing, and walking rather than driving for short errands.” James Levine, MD, PhD.

5. Dieting will drop your metabolism - as you lose weight there is less of you to maintain so your resting metabolic rate drops. The solution: eat consistent small meals and lift weights. Increase your muscle density and your metabolism will keep on kicking so you can keep on losing.

6. At least once a week have a long cardio day. Exercising for sixty minutes could burn five times as many calories post-workout than thirty minutes.

7. Eat breakfast. People who eat breakfast weigh less than those who don’t. Also, add more protein - it's harder for your body to process, you can burn twice as many calories digesting protein as carbs.

8. Avoid stress. “Stress can actually cause weight gain, particularly around the tummy,” says Shari Lieberman author of Dare to Lose. Stress increases cortisol which slows metabolism.

9. Include interval training two to three days a week. High intensity exercise burns more calories during and after exercise. Some studies have shown women who did a twenty-minute interval workout lost five times as much weight as those who did a forty-minute steady-paced workout. Sorry friends. I know the interval workouts are tough, but they are worth the pain.

10. Sleep. Oh, I like this one. “Research shows that people who don’t sleep for seven to eight hours a night are more prone to weight gain. Additionally, we now know that lean muscle is regenerated in the final couple of hours of sleep each night.” Julie Beyer, RD

Cami Checketts is a wife, mother, exercise scientist, and author. Her third book, The Sister Pact, is in stores now.

Sources:

“The Ultimate Over-40 Fat Fighter!” by Selene Yeager - Prevention Magazine

“Boosting Metabolism: 10 Tips That Work” by Susan Woodward for MSN Health & Fitness

“Make the Most of Your Metabolism” by Colette Bouchez

WebMD Weight Loss Clinic-Feature - http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism

Metabolism Boosters

I'm always trying to find ways to increase my metabolism. If we can get that fire burning it will consume calories all the time, even when you're reading David Baldacci's newest book or watching the latest episode of CSI. Here are a few metabolism boosters:

- Lift weights - Woo-hoo. Our favorite thing to do is proven to be the best way to burn more calories. But you smart people already knew that!

- Drink plenty of water - if you're dehydrated you will burn fewer calories throughout the day.

- Drinking ice-cold beverages can burn an extra ten calories a day - that may not seem like much, but it adds up to a pound lost a year.

- Dieting will drop your metabolism - as you lose weight there's less of you to maintain so your resting metabolic rate drops. The solution - weight lifting. Increase your muscle density and your metabolism will keep on kicking so you can keep on losing. You do need to eat healthy as well and exercise portion control, but starving yourself is a temporary fix. You will lose weight initially but it will be difficult to keep it off (you have to keep dropping calories because your metabolism has lowered) and it will also make you miserable. Focus on healthy, whole foods and everyone will be happier.

- Spicy foods can give you a a temporary 23% boost in metabolism. Bring on the salsa - I wonder if the metabolism boost balances out the tortilla chips.

- Eat more protein - it's harder for your body to process, you can burn twice as many calories digesting protein as carbs.

- Change things up - your body is an amazing machine. If you do the same workout over and over again you will hit a plateau. Try a different kind of cardio, lift in a different order, with different reps or sets, or higher or lighter weights. Trying something new will boost your metabolism after as your body compensates for the extra calories burned.

- High intensity exercise burns more calories during and after exercise (some studies show up to 24 hours after). Sorry friends. I know the interval workouts bite, but they are worth the pain.

Please share any metabolism boosting tricks that have helped you.

www.camichecketts.com

Metabolism Boosters

I see articles on metabolism every day. Why is everyone so excited about increasing metabolism? If you can get your metabolism working for you instead of against you, you’ll burn calories even when you’re sitting around reading The Sister Pact (had to throw that in there).

I’ve compiled a list of metabolism boosters to help you kick yours in gear.

1. Lift weights - Personal fitness trainer Kelli Calabrese MS, CSCS, ACE, notes that every pound of muscle in our bodies burns 35 calories a day, while each pound of fat burns just 2 calories per day. While 30 minutes of aerobic exercise may burn more calories than 30 minutes of weight training, Calabrese says, "in the hours following the cessation of exercise, the weight training has a longer-lasting effect on boosting metabolism." (i)

2. Lift heavier weights – “When exercisers lifted identical volumes (such as 10 pounds 10 times or 20 pounds 5 times), those using the heavier dumbbells burned about 25 percent more calories when they were finished.” (i)

3. Drink plenty of water - if you're dehydrated you will burn fewer calories throughout the day.

4. Drinking ice-cold beverages can burn an extra ten calories a day - that may not seem like much, but it adds up to a pound lost a year. My question now is - if cold beverages burn extra calories, does ice cream have the same effect? Hmmm. I'd better do some research. I'll try a bowl a day for a year and see what the results are.

5. Eat more often. It may sound crazy to those trying to lose weight by severely restricting their daily caloric intake, but the problem with this old school of thought, explains Michigan dietician Julie Beyer, is that it actually slows metabolism. “Every cell of the body is like a flashlight bulb,” she explains. “When our bodies don’t get enough food, or fuel, every cell burns less brightly.” Recent studies show that eating smaller meals every three to four hours aids metabolism and weight loss. (ii)

6. Move more all day. You can burn up to 350 extra calories daily – enough to shed more than 35 pounds this year-simply by pacing while you talk on the phone, getting up to talk to someone rather than e-mailing, and walking rather than driving for short errands.” James Levine, MD, PhD, of the Mayo Clinic and author of Move a Little, Lose a Lot. (iii)

7. Spicy foods can give you a temporary 23% boost in metabolism. Bring on the salsa - I wonder if the metabolism boost balances out the tortilla chips.

8. Exercise outside – You can burn 10% more calories by doing the same run or walk outside as you would on a treadmill.

9. At least once a week have a long cardio day. Exercising for sixty minutes could burn five times as many calories post-workout than thirty minutes.

10. Eat more protein - it's harder for your body to process, you can burn twice as many calories digesting protein as carbs.

11. Eat breakfast. People who eat breakfast weigh less than those who don’t.

12. Avoid stress. “Stress can actually cause weight gain, particularly around the tummy,” says Shari Lieberman author of Dare to Lose. Stress increases cortisol which slows metabolism. (iii)

13. Include interval training two to three days a week. High intensity exercise burns more calories during and after exercise. Some studies have shown women who did a twenty-minute interval workout lost five times as much weight as those who did a forty-minute steady-paced workout.

14. Sleep. Oh, I like this one. “Research shows that people who don’t sleep for seven to eight hours a night are more prone to weight gain. Additionally, we now know that lean muscle is regenerated in the final couple of hours of sleep each night.” Julie Beyer, dietitian. (ii)

Combine all these tricks and you could call metabolism your friend and not have to stress if you eat a few bites of Ben & Jerry’s every day.

Cami Checketts is a wife, mother, exercise scientist, and author. Her third book, The Sister Pact, will be in stores August 1, 2009. Please refer to her blog http://fitmommas.blogster.com for strength-training routines. www.camichecketts.com

Sources:

(i) “The Ultimate Over-40 Fat Fighter!” by Selene Yeager - Prevention Magazine

(ii) “Boosting Metabolism: 10 Tips That Work” by Susan Woodward for MSN Health & Fitness

(iii) “Make the Most of Your Metabolism” By Colette Bouchez WebMD Weight Loss Clinic-Feature - http://www.webmd.com/fitness-exercise/guide/make-most-your-metabolism

Advice for Newbies

Beginning an exercise program can be frustrating and quite honestly, painful. Here's some advice to help any who are just starting out.

#1 - Everyone is so different - body type, fitness level, genetics - Please don't compare yourself or injure yourself by going too hard, too fast. It takes an invested effort to become physically fit. Someone who has been doing it for years or even months longer than you will be stronger. It's nothing to be embarrassed about. Look at it as a motivator or goal for where you want to be, but don't hurt yourself to get there or quit because the results are slow.

#2 - The results are slow. It's frustrating for me to even think about this. The weight comes on gradually, it's going to come off gradually, but unfortunately it's a heck of a lot harder to take it off! Don't give up and don't feel bad if you don't meet your goals one day. It's the old turtle and rabbit race. Slow and steady will win every time. 

#3 - If you're new, take it slow - meaning the reps and the progression, watch your form and only do what your body can handle. I include plyometrics (jumps) in a lot of my workouts. You don't have to do them. You don't have to do anything I say. Listen to your own body. I like to jump, some people hate it. If you hate it, don't do it. That sounds dumb, but really working out should not be torture and if it is you'd better find a different kind of exercise that you like or you're never going to stick with it for life. That said, sometimes you have to keep going and you'll learn to like the exercise. It's a delicate balance that you'll have to figure out for yourself. But if you've been say running for a year and every step is still torture, maybe you're not a runner. Not a big deal, try something else. Maybe you're a swimmer or soccer player or dancer. 

#4 - Every woman should include some kind of resistance training for metabolism benefits, osteoporosis prevention, and the easiest way to improve physique and feel great. If you truly hate weight lifting (just rip out my heart), you can do different kinds of resistance training - Pilates, Yoga, resistance with bands or using body weight. The most important thing is finding something that works for you and that you will stick with.

#5 - Your body was meant to move. It should be fun. It should feel good. Keep it moving and you'll reap the rewards for life.