Take Care of That Body!
You’re quite a piece of work. No, we mean it: Among its valuable parts, your body contains more than 200 bones, 600 muscles, 22 feet of intestines, dozens of organs, and nearly 100,000 miles of blood vessels. Heck, just one of your eyes contains more than 15 working parts. But of all your bits and pieces, which ones are the most indispensable? On these pages you’ll find your body’s five anatomical all-stars—and how to keep each one in tip-top shape.
Brain
There are no brain transplants, so taking care of this organ should be your top priority. “The best thing you can do is get enough sleep,” says Rhonna Shatz, D.O., associate professor of neurology at Wayne State University in Detroit. Snoozing less than seven hours a night doesn’t just compromise your ability to write witty IM’s; it short-circuits your memory. “You don’t cycle enough through deep sleep, the stage when your body solidifies and stores memories,” Shatz explains.
Breaking in those new Adidas can tone up your gray matter too. “Research shows that aerobic exercise increases the generation of new cells in the memory areas of the brain,” says Ausim Azizi, M.D., Ph.D., professor of neurology at Temple University. Of course, the reason Rafael Nadal hasn’t solved the global-warming crisis is that “more is not more,” Azizi says. To boost your brain, you only need 15 minutes three times a week.
And be smart about what you eat. “Omega-3 fatty acids help keep the brain healthy and may even ward off age-related damage,” Shatz says. She recommends several servings a week of omega-3-rich foods, such as salmon, sardines, walnuts, and grass-fed beef.
Heart
Though it won’t turn heads at the beach, your heart is the main muscle you’ve got to keep in top shape. “Heart disease is the leading cause of death among women,” says L. Kristin Newby, M.D., associate professor of medicine at Duke University Medical Center.
First step: Shrink your muffin top. “Research has linked fat in the belly, more than in any other area, to hardening of the arteries, which can lead to heart disease,” Newby says. Thin your middle by avoiding processed foods; studies have shown that the trans fats they contain create more belly blubber than other forms of dietary fat.
Newby also recommends getting your blood pressure and cholesterol checked at least once during your twenties—more often if you have a family history of heart disease or if your numbers are high (your BP shouldn’t top 120/80, and your total cholesterol should be under 200). Left unchecked, high cholesterol and blood pressure can clog your arteries and increase your risk for a heart attack later on.
Liver
This multi-tasker performs more than 5,000 functions, including storing vitamins and minerals and straining alcohol and other toxins out of your system. The more martinis you filter through your liver, however, the more likely you are to injure the organ’s cells. And that increases your chances of developing liver disease and cirrhosis, which can lead to cancer and liver failure.
Downing 10 shots in a row is certainly not healthy, but you also put yourself at risk if you drink just a little too much regularly—for example, two or three glasses of wine most nights. The USDA recommends that women have no more than one drink (a “drink” is a shot of liquor, a glass of wine, or a bottle of beer) per day.
But surprisingly, the largest contributing factor to liver disease is obesity. “Fatty deposits in your liver can cause inflammation and scarring, which can contribute to cirrhosis and cancer,” says Melissa A. McNeil, M.D., chief of women’s health at the University of Pittsburgh. Pump some iron and include protein in every meal to help add lean muscle to your frame. Finally, use your head in bed: Hepatitis B and C can be transmitted through unprotected sex.
Lungs
Your lungs don’t take in just oxygen; they also trap viruses, bacteria, and other airborne particles. So the better shape your airbags are in, the less likely you are to get sick.
To keep them pumping, stub out the butts. Twenty percent of women in their twenties and thirties still puff, and “smoking is the leading cause of lung cancer, a disease that kills more people than breast, prostate, and colon cancer combined,” says Jennifer McCallister, M.D., a critical care and pulmonary medicine specialist at Ohio State University’s Heart and Lung Research Institute.
It’s unclear how much specific nutrients influence overall lung health, but one thing scientists know for sure: Trading fried shrimp for less-fatty fare is a smart move. “When you’re heavy, your respiratory system has to work harder, in part because excess fat in your torso compresses your chest wall,” McCallister says. A recent study found that losing 10 percent of excess body weight (if you’re 40 pounds overweight, that’s just four pounds) improves lung capacity by 5 percent.
Pancreas
Got that “I’m so hungry I could eat a dozen doughnuts” feeling? That’s your pancreas at work. Sandwiched between your stomach and your spleen, this organ creates insulin—the hormone that regulates your blood sugar and makes you feel either sated and energized or ravenous and shaky, depending on how much is in your system.
“The steps you take to care for your other organs—not smoking, hitting a healthy weight, and exercising regularly—will keep your pancreas healthy, too,” McNeil says. But it’s also a good idea to load up on fiber. It reduces the risk of gallstones—tiny pieces of crystallized cholesterol that can cause pancreatitis, a nasty condition that can lead to pancreatic cancer. (They’re also twice as common in women.) A study at the University of California at San Francisco found that people who ate two or more servings of high-fiber whole grains a day (equal to about a cup of high-fiber cereal) had a 40 percent lower risk of developing pancreatic cancer than those who ate one serving or less daily.
Source: Women’s Health Magazine Online
Tabata: The 4-Minute Fat-Burning Miracle Workout
Nausea. Seeing stars. Sucking wind. This is how you know you’re doing a Tabata workout correctly. At first glance you may wonder why anyone would intentionally do this to themselves, but there’s a reason this type of high-intensity interval training is becoming the go-to workout not just for athletes, but even celebs like Kyra Sedgewick. “It’s the hardest exercise you’ll ever do in your life,” Sedgewick says of the workout routine she dubbed “The 4-Minute Miracle.”
But it’s worth it. Doing as little as 4 minutes (or one “Tabata”) can increase your aerobic capacity, anaerobic capacity, VO2 max, resting metabolic rate, and can help you burn more fat (and make you look 200-percent leaner) than a traditional 60-minute aerobic workout. That’s right—4 minutes of Tabata can get you better fitness gains than an entire hour of running on the treadmill.
The trick to getting all these benefits is the level of intensity. To do a Tabata, an exercise developed in the ’70’s for Japanese Olympians, all you have to do is pick a cardio activity such as running, jumping rope, or biking and go as hard as you can for 20 seconds. Follow that with 10 seconds of rest and repeat seven more times. And when I say “as hard as you can go,” I mean 100-percent maximal intensity. By the end of the 4 minutes you should feel like you’re going to die.
When I first started doing these, I swear I even saw a light at the end of a tunnel. I have to really talk myself into doing the workout, but seeing the very real changes in my body has made me a believer. Adding two Tabatas per week to my workouts helped me shed 7 percent body fat in one month.
A few tips to get you started: First, while you can do a Tabata interval with just about any exercise, start with one in which you’re very comfortable. Most people choose sprinting on a treadmill. Second, get a good timer no matter how good you think you are at 1-mississippi-ing, you cannot estimate when 20 seconds and 10 seconds have passed when your brain is that fuzzy. Third, get a good mantra that you can repeat in time with your footfalls for each 20-second burst. It sounds silly, but it really helps focus you on what you’re doing and not on your excruciating pain.
Have you tried Tabata training? If not, give it a try! Let us know how you like it.
Source Self.com
Beware of Winter Dehydration
With the colder weather, you probably don’t think about hydration as much as you do in the summer. But whether or not you work out indoors or out—or whether you sweat a lot or don’t—proper hydration is essential this time of year.
In fact, if you’re not properly hydrated, it can cause your heart to have to work harder and it can decrease your energy levels, making you feel weaker, says Mitzi Dulan, registered dietitian, sports nutritionist and co-author of The All-Pro Diet. So if you want to optimize your winter workouts, read on for our top five tips for proper winter hydration!
Top 5 Winter Hydration Tips for Workouts
1. Know about the risk of winter dehydration. Although women’s overall hydration needs don’t significantly change throughout the year, it’s actually easier to become dehydrated in winter because the thirst response reacts differently when we are not sweating in the heat and are instead exposed to cold weather, Dulan says. “Since we are not sweating or feeling as thirsty, we don’t drink as much and therefore don’t drink enough to be well hydrated,” she says.
2. Hydrate the same as you would any other time of the year. No matter if you’re working out indoors or outdoors this winter, your hydration needs are similar. So be sure to drink just as much water as you do during the summer or other times of year, Dulan recommends.
3. Weigh yourself before and after workouts to see how much to drink. Not sure how much to drink to prevent winter dehydration? One easy way to calculate your hydration needs is to weigh yourself before exercise. Dulan recommends that women drink about 16 ounces two hours before exercise, 8 ounces 15 minutes prior to exercise, and another 8 ounces every 10 to 15 minutes during exercise. Then, after your workout, weigh yourself again. For every pound of weight lost, drink about 20 ounces of water, she says.
4. Drink warm beverages to stay hydrated — and warm. When it’s cold outside, it can be challenging — and chilling — to drink ice-cold water. So if you have trouble drinking cooler beverages this time of year, Dulan suggests warming up with warm water or green tea. Both are calorie-free and hydrating!
5. Set a water goal. In order to keep winter dehydration at bay, it’s a good idea to set a goal to drink water throughout the day, in addition to before, during and after workouts. “I bought all of my clients a 24-ounce re-useable tumbler with a straw, and it is great to help them keep track of how much they are drinking,” Dulan says. “I fill it up in the morning as I start my day, and know I need to get at least three full glasses each day.”
Do you drink less water in the winter than you do in the summer? Will you start drinking more water for your next winter workout? Share your thoughts!
Source: Shape Magazine
Image Source: NotARunner
The Power of Your Lungs
Just before you crest a hill or reach the end of a speed interval, your lungs go into overdrive. Your breath becomes shallow and rapid. You think if only you could pull in more air, you could surge up that hill or maintain your pace. But the more your chest heaves, the more you struggle. You may even end up exhausted, bent over, gasping for air.
“Runners think about training their heart and legs, but they rarely think about training their lungs,” says Mindy Solkin, owner and head coach of The Running Center in New York City. “A strong respiratory system can improve your running. It’s a simple equation: Better breathing equals more oxygen for your muscles, and that equals more endurance.”
Just as we strength-train our hamstrings and calves to improve our ability to power over hills, we can tone the muscles used for breathing. “Exercise improves the conditioning of the diaphragm, the muscle that separates the chest from the abdomen, and the intercostal muscles, which lie between the ribs and enable you to inhale and exhale,” says Everett Murphy, M.D., a runner and pulmonologist at Olathe Medical Center in Olathe, Kansas. “When you take a breath, 80 percent of the work is done by the diaphragm. If you strengthen your diaphragm, you may improve your endurance and be less likely to become fatigued.”
This was backed up by researchers from the Centre for Sports Medicine and Human Performance at Brunel University in England, who recently measured fatigue levels of marathoners’ respiratory muscles and leg muscles. They found a direct link—runners whose breathing was the most strained showed the most leg weakness, and concluded in their study that the harder the respiratory muscles had to work, the more the legs would struggle in a race.
The key to preventing lung-and leg-fatigue is breathing more fully. “When you take deeper breaths, you use more air sacs in your lungs, which allows you to take in more oxygen to feed your muscles,” says David Ross, M.D., a pulmonologist at UCLA Medical Center. “When I’m running, I concentrate on taking slow and deep breaths to strengthen my diaphragm.”
Most runners, says Solkin, are “chest breathers”-not “belly breathers.” To help her clients see the difference, she has them run a mile at a pace that gets them huffing a bit. Then she has them stop and place one hand on their abdomen and one hand on their chest and watch. The lower hand should move with each breath, while the upper hand should remain relatively still (usually the opposite occurs). “Every time you breathe in, your belly should fill up like a balloon,” says Solkin. “And every time you breathe out, that balloon should deflate. When you chest breathe, your shoulders get tense and move up and down. That’s wasted energy—energy you should conserve for running.”
Chest breathing can be a hard habit to break—especially while you’re preoccupied with keeping pace or calculating splits. One way to make the switch easier is to work on belly breathing when you’re not running, and the skill will eventually carry over to your running. To make this happen, some elite runners turn to Pilates, a program originally developed as a rehabilitation program for World War I soldiers. Pilates aims to increase flexibility, strengthen the core, and improve breathing. “I try to do Pilates twice a week,” says 2004 Olympic marathoner Colleen de Reuck. “It stretches my intercostal muscles and lengthens my spine, which helps my breathing and my running.”
“My athletes tell me ‘my form is better, I’m not working so hard,’” says Pat Guyton, a Pilates instructor who teaches elite runners in Boulder, Colorado. “They mention less effort in the lungs-they’re able to run farther before fatigue sets in.”
Here’s how Mindy Solkin, a New York City-based coach, teaches runners to engage their diaphragms.
Open Your Mouth
Your mouth is larger than your nostrils, so it’s more effective at taking in oxygen. Also, keeping your mouth open keeps your face more relaxed, which makes it easier to breathe deeply.
Breathe in Patterns
Coordinating your inhales and exhales with your footfalls develops diaphragmatic strength. Start with a 2-2 pattern-breathe in while stepping left, right; breathe out while stepping left, right. Advance to 3-3 (breathe in, step left, right, left; breathe out, step right, left, right), and then a 4-4 pattern.
Source: Runner’s World
The Dream Diet
Sleep yourself skinny!
Want to lose weight? Start out by getting a good night’s sleep. Many of you probably read that and shook your head in disbelief, however, it is true—you are more likely to maintain a healthy weight with a sound sleep schedule.
“Sleep loss is associated with striking alterations in hormone levels that regulate the appetite and may be a contributing factor to obesity,” says Michael Thorpy, MD, director of the Sleep-Wake Disorders Center at Montefiore Medical Center in New York. “Anyone making a commitment to lose weight should probably consider a parallel commitment to getting more sleep.”
Researchers have found that an average of seven to nine hours of sleep is optimal in order to maintain a healthy weight. Doctors have known for a long time that hormones are affected by sleep, however, it wasn’t until recently that David Rapoport, MD, associate professor and director of the Sleep Medicine Program at the New York University School of Medicine, stated that appetite entered the picture. What brought it into focus, he says, was research on the hormones leptin and ghrelin. Doctors say that both hormones can influence our appetite and studies have shown that production may also be influenced by the amount of sleep we get.
Some may have never heard of these vital hormones, if that is the case do not worry we will explain, in detail, the role that they play in our bodies. Ghrelin, which is produced in the gastrointestinal tract, stimulates appetite, while leptin, produced in fat cells, sends a signal to the brain when you are full. Why is it so important that these two hormones stay balanced? They work together to communicate to the brain when we are hungry and when we are full. If they are balanced and work properly we are less likely to overeat, therefore, less likely to become overweight.
So what’s the connection to sleep? “When you don’t get enough sleep, it drives leptin levels down, which means you don’t feel as satisfied after you eat. Lack of sleep also causes ghrelin levels to rise, which means your appetite is stimulated, so you want more food,” explained Michael Breus, PhD, a faculty member of the Atlanta School of Sleep Medicine and director of The Sleep Disorders Centers of Southeastern Lung Care in Atlanta. Think back to a time when you may have had a sleep-less night– did you find yourself feeling unsatisfied at the end of each meal? Were you drawn to high-carbohydrate or sugary foods? If so, you have felt and experienced the results of this hormone imbalance caused by lack of sleep.
In a joint research project between Stanford University and the University of Wisconsin — about 1,000 volunteers reported the number of hours they slept each night. Doctors then measured their levels of ghrelin and leptin, as well as charted their weight.
The result: Those who slept less than eight hours a night not only had lower levels of leptin and higher levels of ghrelin, but they also had a higher level of body fat. What’s more, that level of body fat seemed to correlate with their sleep patterns. Specifically, those who slept the fewest hours per night weighed the most.
Many of us have busy lives packed with never-ending “to-do lists” that make it seem impossible to get a little extra snooze time, but add a good night’s sleep to that list and make it a priority. Your mind and body will thank you later for it.
Written by Amy Jensen
Sources: WebMd.com, medicinenet.com and nikolairay.com
In: Fitness, Health, Industry News
New Year’s Resolutions 101:
A person without a goal is like a ship without a rudder.
Happy New Year to you from Weider! We thought you could use a little help setting and accomplishing your goals for 2012, so we have shared 10 tips to help you be successful!
I have a friend who is intensely driven and motivated by the goals she sets. Each year for her birthday she sets 20 something goals that match the number of years she is turning. She gives herself one whole year to accomplish each of those goals. She is only turning 25 this year, but that is still quite a “to-do” list. And trust me, she doesn’t just put things like, “wash my dog” or “workout 3 times a week”—she puts things like “go to Mount Rushmore!” “go to Europe!” “run a marathon…or 2.” It is insane, BUT soooo cool! I want to be more goal-oriented. I think most of us do. It just takes some time, thought and planning…which at times may be more than any of us have to give, but I know if we do it we will be so proud later on, down the road when we look back on our life and ask ourselves, “what have I done?” We will have lists and lists of the things we have done. Trust me, we are already accomplishing many of the things that we WANT to do, but seeing that “thing” on a list and getting the chance to check it off will feel so good and almost makes it more memorable because we wrote it down.
Now, there are certainly different types of goals: long-term, short-term, financial, physical, personal, family, educational, artistic, religious, health, etc. All of these categories could have their own list of goals. I am not going into the specifics on each category because that is left for you to set.
With the New Year here you can set those resolutions and use our tips to make a plan to be successful with your goals for 2012! Here are ten tips to help you get started and on your way to success!
1-Brainstorm: Take the time to really think about what you want to achieve. Take the time to prioritize and think about the things that really matter.
2-WRITE: Just start writing. You may be stuck at first, but as you begin you will think of many things that you would like to accomplish.
3-Be realistic: Set goals that are realistic and attainable. I don’t mean to say that you shouldn’t shoot for the moon, but start out with things that are challenging, but that are also attainable. Stating, “I will win the million-dollar lottery,” is not a realistic goal because I have no control over that. Set things that are within your control and work to obtain them.
4-Post your goals where you will you see them: No more mental check-lists. You will be far more successful if you, first, write your goals down, and second, post them where they are seen on a regular basis.
5-Be specific: I sometimes steer clear of writing goals that are too specific because I already have a fear that I won’t accomplish it. I know, I am setting myself up for failure before I even begin. But, the more specific the better. When you have a clear and specific goal you can better set your plan to accomplish that goal. Know what you want and do after it.
6-Tell a friend or family member: After you have set your goals, share them with friends and family. There is something so motivating when you have others to support you along the way. You also have someone other than yourself that you are going to be held accountable to.
7-Be diligent: Most of the good things in life require patience, diligence and perseverance. “There is no short term pay out for many things and showing diligence will develop one’s self into a better more disciplined character.”
8-Believe: Believe in yourself and the things you are capable of! Having a positive mindset is half the battle when accomplishing a goal. Don’t let your own self keep you from accomplishing your goals.
9-You never fail until you quit: Don’t give up because that is when you fail. If you give your whole heart and strive to obtain your goal and still don’t quite make it, you didn’t fail! I promise you are closer to that goal than when you started. Don’t be afraid to try again.
10-Find ways to measure your success: Every inch you move closer to obtaining that goal equals success. Be aware of the progress you are making along the way.
We wish you all the best as you set, work and accomplish your own goals. You can do it! Happy goal setting and Happy New Year!!
Do you set goals? If so, do you feel like you accomplish more when you write it down? What helps you stick to your goals?
Written by Amy Jensen
How to get Back on Track After the Holidays:
Family, friends, shopping, parties, endless eating, travel time, etc. All of that may have made it difficult to squeeze your workout in this weekend. The holidays tend to overtake our normal routines. You may even feel a little stressed about stepping on the scale in fear that you gained a few pounds—don’t be, I am sure the damage is not as bad as you think it is. Just do what you have to in order to get back on track, TODAY!
It is a funny mental battle to get back into your normal routine after a holiday weekend. Don’t let one weekend wreck your health and fitness goals though! Here are a few tips to get back on track!
1- Ditch the Guilt! Ditch it as fast as you can! You may have eaten a little less healthy than you normally would, but don’t beat yourself up about it. Don’t beat yourself up because you missed your workouts for a few days. Feeling guilty about overindulging is wasted energy and can strain your motivation when all you are thinking about is negative things. Use your mind and think positive thoughts that will help motivate you to get back on track and give you a burst of energy to lace up your running shoes again.
2- Dispose of empty calorie sources: Every office and home is filled with lots of goodies that have been delivered in lieu of the holidays. Anywhere you go you are surrounded by empty calories filled with fat and sugar. Enjoy a small bit of it and then throw it away or give it to someone else. I know, this may seem wasteful, but you’d rather not have it on your hips, right?
3- Don’t get caught in this slump: It is strange how just a few days off track can wreak havoc on your healthy lifestyle! Don’t get caught in a slump. Pull yourself out of this over-eating, sedentary slump and get moving.
4- Do your favorite workout and eat one healthy meal: As easy as it is to get off track, it is just as easy to get back ON track! Cook up your favorite HEALTHY meal, slip into your favorite gym outfit and do your favorite workout! That is all it takes. The first workout will be the hardest, but once you’ve jumped that hurdle you will be craving to work up another sweat as soon as possible.
What helps you get back on track after a holiday weekend?
Image from Rodale
Written by Amy Jensen
Self Confidence: Your #1 Accessory!
What can instantly change you and the way you feel…your confidence! It is a small and simple thing that can take you a long way. Make confidence your number one accessory! We all have weaknesses and insecurities—but forget those faults and focus on the many strengths and talents you have that far outweigh those “insecurities.” Anyways, most insecurities are made up in our heads. Don’t be your hardest critic—be your own number one fan!
Tips to increase your confidence and self-esteem:
1- Positive Thoughts: Our minds are extremely powerful and more than that the things we think can alter our moods almost instantly. Remind yourself each day of how talented, kind and special you are! If you have to, write yourself a little note pointing out your strengths and talents and post it on your mirror where you will see it each day. We are what we think we are.
2- Be Grateful: When you find yourself in a scrutinizing mood. STOP! And then think of everything you have to be grateful for. We all may want to trim a little “softness” from our legs, but look at the fact that you are blessed to have two legs that allow you to move from place to place with ease.
3- Do NOT Compare: Don’t compare yourself to anyone else. Ever. They may have strengths that you wish to have, but I can promise you, you have strengths that they wish to have. It is a vicious cycle and does no good.
4- Get Up and Move: Exercise has been proven to increase your mood and self-confidence. Not only are you working to get the body you want, but you are also releasing endorphins which aid in boosting your mood and self-confidence.
5- Good Posture: When people hold themselves in a good posture, rather than a slumped one, they send signals to their brain that makes them feel happier and more confident. It’ll also change the way that people see you—you’ll appear more confident and assertive. It can even make you look thinner because you’ll be using your abs to draw in your muscles and will appear taller.
6- Be Kind: The truest form of happiness comes from serving and being kind to the people around you. Find someone to sincerely compliment, open a door, smile at a stranger, etc. These things will not only brighten someone else’s day, but it will have a powerful affect on you and the way you feel about yourself.
7- Check Off Your To-Do List: Create a list each day of the things you want/need to accomplish and check them off as you go. At the end of the day you may not have each item checked off, but you will have the satisfaction of seeing the many things you did that day. From that visual check-list you will instantly feel accomplished and productive—boosting your mood and confidence.
8- Take Control: We have the power and control to change many of the things we don’t like. However, there will be things about ourselves or our lives that we cannot change and with those things we just need to love and accept them. “If you don’t like something, change it. If you can’t change it, change your attitude.”—Maya Angelou
9- Get Ready: This is a simple and obvious tip, but get ready every day. Take a shower and give yourself a little time to “primp” for the day ahead of you. How can you feel good about yourself when you haven’t even taken a few minutes to shower? I don’t think you can. Be clean and presentable for yourself and then for others.
10- Foster a Talent: Take the time to have interests, hobbies and talents. Find something that you are passionate about. Having a passion will help develop a stronger self-confidence.
Written by Amy Jensen
Quote Source: TruComfort
Image From: The Change Blog
Metabolism Q&A
Too many women are quick to blame their metabolism when those extra pounds refuse to come off. Not so fast. The idea that a low metabolic rate is always responsible for excess weight is just one of a number of misconceptions about metabolism, says researcher James Hill, Ph.D., director of the Center for Human Nutrition at the University of Colorado Health Sciences Center in Denver. And even if you do have a slower-than-average metabolism, it doesn’t mean that you’re destined to be overweight.
Because the whole subject can be so confusing, Shape [magazine] went to the experts to dispel some common myths about metabolism. From pills to chili peppers to pumping iron, read on for the real scoop on what does and doesn’t rev up your resting metabolic rate (RMR) to help you shed those extra pounds forever.
Q: We hear about metabolism all the time, but what is it exactly?
A: In simple terms, metabolism is the rate at which your body breaks down the nutrients in food to produce energy, Hill explains. A person with a “fast” metabolism, for example, utilizes calories more quickly, in some cases making it easier to stave off excess pounds.
Q: What are the factors that determine metabolism?
A: Body composition is the primary factor that determines your RMR, or the number of calories your body burns at rest. According to Hill, the more total fat-free mass you have (including lean muscle, bones, organs, etc.), the higher your resting metabolic rate will be. That explains why the average man has a 10-20 percent higher metabolism than the average woman. Likewise, the RMR of a plus-sized woman (whose total body mass, including both fat and fat-free mass, is significantly greater) could be up to 50 percent higher than that of a thin woman. Heredity and hormones such as thyroid and insulin are the other important factors that dictate metabolism–though stress, calorie intake, exercise and medications also can play a role.
Q: So are we born with either a fast or a slow metabolism?
A: Yes. Studies of identical twins suggest that your baseline metabolism is determined at birth. But if you have a naturally slow metabolism, weight gain is by no means inevitable and though it may be harder to shed body fat, it’s nearly always possible, says weight-loss expert Pamela Peeke, M.D., M.P.H., an assistant professor of medicine at the University of Maryland in Baltimore. You may never burn calories as rapidly as, say, Serena Williams, but you can raise your RMR to a certain extent by exercising and building lean muscle.
Q: When I was much younger, I could eat whatever I wanted. But over the years, my metabolism seems to have slowed. What’s happened?
A: If you can’t eat as much as you used to without gaining weight, not enough exercise is probably the culprit. After age 30, the average woman’s RMR decreases at a rate of 2-3 percent per decade, mainly due to inactivity and muscle loss, Hill says. Fortunately, some of that loss can be prevented or reversed with regular physical activity.
Q: Is it true that you can damage your metabolism by yo-yo dieting?
A: There’s no conclusive evidence that yo-yo dieting does permanent harm to your metabolism, Hill says. But you will experience a temporary drop (5-10 percent) in RMR whenever you significantly reduce calories to lose weight.
Q: What are the best workouts for raising my metabolism?
A: Experts agree that weight training is the most effective way to build and preserve lean muscle, though most seem to concur that the influence of muscle on metabolism is rather slight. Each pound of muscle can raise your RMR up to 15 calories per day, says researcher Gary Foster, Ph.D., associate professor at the University of Pennsylvania School of Medicine in Philadelphia.
In terms of cardio, a high-intensity workout that really raises your heart rate will blast the most calories and provide the biggest short-term metabolic boost–though it won’t have a permanent effect on your RMR (a cardio workout will boost your metabolism anywhere from 20-30 percent, depending on intensity). After your workout, your metabolism will return to its resting level over several hours but you’ll continue burning extra calories in the meantime.
Q: Can the kinds of nutrients you eat affect your metabolism?
A: Most of the scientific data show that food choice has no significant impact on RMR. In other words, fats, proteins and carbohydrates seem to affect metabolism similarly. “The temporary metabolic increase from protein may be slightly higher, but the difference is negligible,” Foster says. What does matter is how much you eat. Your metabolism is programmed to decrease whenever you slash calorie intake below what is needed to sustain your basic physiological functions–your body’s way of conserving energy when food is in short supply. The more calories you cut, the lower your RMR will drop. For example, an extremely low-calorie diet (fewer than 800 calories a day) could cause your metabolic rate to plunge by more than 10 percent, Foster says. The slowdown is likely to kick in within 48 hours of starting your diet. So to keep your metabolism from nose-diving, you’re better off reducing calories in a healthy, moderate way. For safe, lasting weight loss, the average woman shouldn’t dip below 1,200 calories a day, Foster adds. To lose a pound of body fat a week, you need to create a deficit of 500 calories per day. The best way to do so, and avoid a major metabolic drop, is through a combination of exercise and diet (rather than through cutting calories alone). For example, you could eliminate 250 calories from your diet, while adding enough activity to burn an extra 250.
Q: Can’t spicy foods, such as chili peppers and curry, boost metabolism?
A: Yes, but unfortunately not enough to have an effect on weight loss. “Anything that increases your body temperature will temporarily raise your metabolic rate to a certain degree,” Peeke says. But with spicy food, the increase is so small and short-lived that it doesn’t have an impact that will show on the scale.
Q: What will happen to my metabolism if I lose weight?
A: As you lose weight, your RMR will slow down because you have less body mass to support. As a result, your body requires fewer calories to sustain its vital functions. Consequently, you won’t need to eat as much to feel satisfied and to fuel your exercise. If you don’t further modify your eating and exercise habits, you’ll eventually hit a weight-loss plateau. To get past the plateau and continue shedding pounds, if that’s your goal, consume fewer calories (without dropping too low) or increase the intensity or duration of your workouts.
Q: What about supplements and other products that promise to elevate metabolism and melt fat?
A: Don’t believe them! No pill, patch or potion can magically raise your metabolism enough to help you lose weight, Peeke says. If you want a quick metabolic boost, you’re better off hitting the gym or going for a brisk walk.
Q: Can certain medications slow my metabolism?
A: Some drugs, like those used to treat depression and bipolar disorder, have been shown to lower metabolism. If you’re taking a medication that causes weight gain, ask your doctor if there is an alternative drug you can try.
Source: Shape
Can Post Workout Protein Drinks Help Maintain Muscle Strength?
Protein Drinks After Exercise Help Maintain Aging Muscles
A new research report appearing online in the FASEB Journal shows that what someone drinks after exercise plays a critical role in maximizing the effects of exercise. Specifically, the report shows that protein drinks after aerobic activity increases the training effect after six weeks, when compared to carbohydrate drinks. Additionally, this study suggests that this effect can be seen using as little as 20 grams of protein.
“It is not a mystery that exercise and nutrition help slow the aging process,” said Benjamin F. Miller, Ph.D., a researcher involved in the work from the Department of Health and Exercise Science at Colorado State University in Fort Collins, Colorado. “Studies such as ours help to explain how exercise and nutrition work so that we can better take advantage of those pathways to slow the aging process.”
To make this discovery, scientists recruited 16 participants age 37 and older and instructed them to exercise on treadmills for 45 minutes three times a week for six weeks. After each bout of exercise, one group was given a protein drink and another group was given a carbohydrate drink. To measure the making of new structures in the muscle, metabolic pathways were measured using heavy water labeling. Subjects consumed heavy water, which becomes incorporated into many synthetic processes allowing measurement of the rates at which different components of the muscle are being made. Using ultra-sensitive mass spectrometry methods, scientists took muscle samples at the end of the six weeks and were able to determine how much of the muscle and its component pieces were new. In this case, new proteins, DNA, and membranes were measured. This showed that endurance exercise, commonly prescribed for older people for a healthful lifestyle, induces positive changes in skeletal muscle structure.
“If you want to age gracefully, this study shows that proteins taken after exercise keep your muscles strong and fit,” Gerald Weissmann, M.D., Editor-in-Chief of the FASEB Journal. “You’ve got to feed your body with the proper nutrients after a work-out. Fortunately, protein shakes are cheap, readily available and some say taste good.”
Image from: Mindset Fitness
