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.

Crossfit Workout

Here's the first workout I have for our workout swap. Compliments of Abbie Anderson and Crossfit UAC.

Day #1
Run 1 mile
Static squat hold 30 seconds
run 1 mile
static squat hold 30 seconds
Run 1 mile
static squat hold 30 seconds

Day #2
4 rounds of:
30 lunges
20 pushups
10 burpees

Day #3
20 reps - 15 reps - 10 reps - 5 reps - 10 reps - 15 reps - 20 reps of:
Kettle bell swing (if you don't have a kettle bell, use a heavy hand weight)
Box jump
Situps

Day #4
3 minute workout - 1 minute rest - repeat 5 times
3 burpees
6 sumo high pull
9 box jumps

Day #5
4 minutes jump rope
10 minutes of:
1 dead lift
2 russian twist
3 dead lift
4 russian twist
continue upping numbers till time is up

Sounds like fun, eh? Let me know how you like it.

How to get through a tough workout

You're cruising along in spin class and the instructor tells you to sprint, give all you've got. Do you ever feel like you can't give any more? I love the feeling of working hard (after it's over) but how do you keep going when you really just want to lie down and have someone place chocolate on your tongue?

I either block my mind, concentrate on the beat of the music, count to thirty (and promise myself I'll stop pushing so hard when I hit thirty), or think about how good I'm going to look in my new swimming suit (I can dream big, my brain doesn't know my thighs are 36).

What gets you through the pain of a hard workout?

Getting with it

I'm finally back to the gym four-five days a week. It's been really hard to recover from this cute baby, but he's so worth it!
My focus lately has been exercising as quickly as possible so I can get home to my chubby guy, but I still feel like I'm getting a pretty good workout because I'm doing intervals with my cardio, which burn more calories than steady-paced workouts and I'm following the idea in Prevention to do only two sets of strength training without rest. (Click here for more info.)
Do you feel like you get a good workout when you're rushed or do you just feel rushed?

Interval Workout

With little time to exercise and far too high of treat consumption, intervals are a necessity for me this holiday season. It's possible to burn the same amount of calories in twenty minutes doing an interval workout as you would doing a steady-paced workout for forty minutes. But that's not all. After an interval workout your body burns calories at a higher rate for almost twenty-four hours. Also, there's been research that shows participants who included two-three interval workouts a week lost five times more body fat.

An interval workout basically means that you alternate pushing hard and going back to a moderate pace. Basically anything you can do that will increase your heart rate and get you breathing hard (add an incline, up the intensity, increase your pace). The key is to make your body work hard then give it a small break while you catch your breath. I like to time my intervals so I know I'm getting the best workout possible. I do one minute sprints followed by two-three minutes of jogging or I do a thirty seconds sprint, thirty seconds walk, thirty seconds jog. I repeat the intervals at least 4-7 times. You can time them however you like or you can just go on rating of perceived exertion and push yourself until you want to quit and then back off until you're ready to go again. I find the timing works well for me because I wouldn't go again!

How do you like to pace your interval workout? Have you personally seen the effectiveness of intervals?