ENHANCE NEWSLETTER
August 2008
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Metabolism Maintenance
Atkins Diet, Grapefruit Diet, Cabbage Soup Diet, Lemonade Diet....
About 70 million people in America are following some type of diet. Many of those people will lose body weight while following the strict guidelines of the diet. With that said, why are an alarming number of Americans overweight? One way or another, the majority of people who follow a fad diet will put the weight back on. In fact, all of the diets mentioned above in addition to hundreds of other fad diets were created for quick weight loss. The key word is weight. Water weight and muscle mass are also in that category. On a starvation-type diet, water weight will be lost, but body fat will remain the same. With a balanced diet and workout program, muscle mass can actually be gained, but the body is leaner and more healthy. The fad diet, in my opinion, is not safe and can actually make healthy weight loss difficult in the long run. The creators of fad diets are in the business to make a quick buck, sell thousands of books and have a brief moment in the spotlight until the next fad diet book hits the shelf. Any credible doctor with morals would not recommend eating ten strips of bacon every morning and wash it down with 32oz of coffee. Nor would he/she recommend consuming only juice for several weeks. I can't stress enough how important it is to have a well-balanced diet. That term has become cliche by now, but the fact is that it gets results both in weightloss and overall health.
Can a fad diet cause one to be 40lbs lighter in one month? Maybe, but is it healthy and will the weight stay off? No way and most likely not! Fad diets are not effective because the body quickly adapts to the type of calorie intake which then reduces the body's metabolic rate. If metabolism is not considered in a weightloss program, results are much more difficult to acheive if at all. For example, most fad diets ask females to consume no more than 1,200 kilocalories per day and no more then 1,500 per day for men. Most people need anywhere between 1,100 to 1,500 calories for normal body functions (e.g. breathing, digesting, blinking, communicating, posture, etc.). In this stage, weight loss occurs and lasts for approximately two to four weeks. Then, all of a sudden, the body catches up by conserving energy and storing calories in the form of fat. The body will also conserve energy by slowing down its metabolism.
What is metabolism, exactly?
Metabolism refers to all of the processes (physical and chemical) that take place in the body to create, maintain, and use energy. Metabolism converts the fuel in the food we eat into the energy necessary to power everything we do. Metabolism also influences how easily our bodies gain or lose weight. The higher are metabolic rate, the more calories we burn.
While we do have power over the metabolic rate, we do not have total control which is why some have to work harder than others to lose weight. Factors that influence the metabolic rate include:
- Age – Metabolism generally slows down 5% every decade.
- Gender – Males typically burn calories faster than females.
- Exercise – The more physical activity a person gets, the higher the metabolic rate becomes.
- Fat to Muscle Ratio – More muscle means a higher metabolic rate.
- Genetics - Our parents are to either blame or thank for our natural metabolic rate.
Looking at the list above, one can identify their obstacles, learn how to overcome them and increase the metabolic rate.
EXERCISE
One of the best ways to boost your metabolism is to exercise. Aerobic exercises will burn more calories during the workout, and anerobic exercises will boost calorie burn throughout the day. Research shows that a strength training program can increase the metabolic rate by nearly 30% for about 15 hours. We have always heard that muscle weighs more than fat, but it is not as well known that more muscle burns more calories throughout the day. Experts say that one pound of resting muscle burns about 35 calories per day while one pound of fat only burns about two calories per day. Big difference! Putting that muscle to work can nearly double the caloric burn.
Eat and Eat Some More – Nutrition
Go back to our February 2008 newsletter. Try to eat six meals a day, every 2 ½ to 4 hours. Eating six meals throughout the day will, over time, get the body used to eating regularly and allow it to use calories for immediate energy and decrease the likelihood of storing them as fat. Too few meals per day followed by too many hours between meals will slow down the metabolic rate. Refer to the February 2008 newsletter for further information about snacking.
Believe it or not, any food will help boost your metabolism. Think of it this way, any food eaten must be digested and digestion utilizes energy (calories). Technically, when food is consumed and digested your metabolic rate is higher than normal. In addition, choosing the right foods is very important. It is obvious that the 1,000 calorie Big Mac is not a better choice than a 90 calorie apple. That is quite obvious, but we genrally don't think about how these choices effect our metabolism in the long run. The macronutrient that helps increase the body's metabolism more than any other is protein. Protein takes 25% more energy to digest than carbohydrates or fats. So when chossing a snack, try choosing a high-protein snack over a high-carbohydrate snack. Another way to boost metabolism through diet is with EGCG which is a powerful antioxidant found in green tea. Studies have shown that EGCG can increase the metabloic rate by 10% to 25%.
The best way to keep metabolism at high-efficiency is to:
- Build Muscle
- Keep the body Moving
- Snack on low calorie, high protein foods
- Eat frequently
Need help setting up a metabolism boosting exercise routine?
Contact Mike with Enhance Personal Training & Athletic Performance, Inc. to start achieving your fitness goals!
Enhance works with clients to establish and accomplish fitness goals on all levels, from weight loss to athletic performance. General goals include losing body fat, increasing lean muscle mass, increasing range of motion, decreasing muscle fatigue, and weight management. All training is custom fit to the client and their specific goals.
Start your fitness program and start seeing results!
Personal Trainer: Mike Padua mike@enhancept.com 312.401.1169
Core Workout #3
1-2 set(s) for each exercise
Walking Push-Ups (max)
Inch-Worms w/5 push-ups (5 reps)
Mountain Climbs (45 sec.)
Superman (20 reps)
Alternate V-Crunch (26 reps)
Push-ups w/leg tucks (12 reps)
Need Help with your fruit & vegetable intake?
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NUTRILITE® SLIMMETRY™ Dietary Supplement
Enhance fat and weight loss with SLIMMETRY.
In a clinical test, SLIMMETRY users on a low-calorie diet lost an average of 5.4 more pounds total body weight and 5.6 pounds total body fat than those taking a placebo.
We all know that diet and exercise are crucial to weight loss and maintaining a healthy weight. But what if there was a product that could help you see results, sooner?
The weight (pun intended) is over! SLIMMETRY dietary supplement is shown to enhance fat and weight loss when used in conjunction with a low-calorie diet, and it comes with a lifestyle support brochure to help you commit to regular exercise and healthy eating. Take advantage of the handy tips and ideas to get the results you want, once and for all.
SLIMMETRY dietary supplement contains four all-natural herbal extracts that have been traditionally used in cultures around the world for their natural properties:
- Green Tea – EGCG is found in green tea and is used in a variety of natural weight-loss products. It is believed to support a healthy metabolism.
- Yerba Mate – Used to promote a feeling of satiety.
- Birch Leaf – Has been used to make a tea, while birch sap is believed to have tonic qualities in Belarus, Russia, the Baltic States, Finland, and parts of northern China.
- Coleus Forskohlii – Effective at aiding fat loss.
Proven Results
Over a 14-week clinical test, people taking the formula behind the SLIMMETRY dietary supplement lost an average of 5.4 pounds more total body weight and 5.6 pounds total body fat than a control group taking a placebo. While both test groups were on a low-calorie diet, those using SLIMMETRY saw greater total body weight loss and more total body fat loss. Check out the results!
Average weight loss in SLIMMETRY and control subjects over 14 weeks.
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