Archive for the ‘Exercise’ Category

Revving Up Your Metabolism To Lose Weight

Wednesday, May 29th, 2013

It’s encouraging to know that with a good healthy diet and exercise we can turn our health around and lose those unwanted pounds.

In contrast to losing weight we know that if we consume the same amount of calories per day that we are burning we will maintain our current weight.

The question some of us have is how do we revv up our metabolism so we can lose?

For us to lose weight, we have to reduce calories taken in, and burn more calories.

One of my favorite ways to eat to see results is low glycemic fruits, like berries and green apples, lots of veggies, good protein, low starch, and if you’re going to eat cheese I suggest string cheese it is low fat, and to keep calories on track don’t eat added sugar.  Check labels before purchasing your food.  Being consistent with this will definitely work.

One pound of body fat equals 3500 calories, so to lose 1 pound per week it would take eating 500 calories less per day.

That’s 52 pounds per year.  Of course losing weight doesn’t work exactly like that because some weeks we may lose more than one pound and some weeks no lose.  If you stay consistent the weight will come off and it will stay off if you keep with the plan.  It’s a great way to lose weight, steady and slow.

It’s something to think about before you decide on what you put in your mouth.  Think about the calories you are going to consume and pick an alternative if you want to lose weight.

Rid your home of junk food, high fat, high sugar and processed foods.  Go for whole natural foods, rich in nutrition.  No need to be eating empty calories which equals empty nutrition.  Three Oreo cookies are 160 calories, there are 75 calories in 20 Lay’s Light Original Potato Chips, in one McDonald’s BiG Mac there are 576 calories, and 670 in Burger King’s Whopper, 350 in the Taco Bell Fresco Chicken Burrito Supreme.

A lot of us have stopped eating this way and have decided long ago to eat healthier, low sodium, low fat, high fiber, fish, chicken and less red meat.

It really is 80% of what we put in our mouths that makes the difference.  So to lose one pound per week we need to limit our intake and exercise.

Exercises like weight training, walking, running, push ups, sit ups, swimming, hiking or biking are pretty easy ones to do.  These exercises really are the ones that we all know and have done many times.  It is not hard, it is just making a decision to do it everyday. Once you do you will be glad you did.

Increase Your Basal Metabolism

“Metabolism is somewhat a function of genetics”, but you can increase basal metabolism by building muscle. Muscle cells are up to eight times more metabolically active than fat cells, and muscle burns more calories than fat. Adding weight-bearing or resistance exercise – such as weightlifting or exercise bands — is one of the only ways to increase basal metabolism.

An efficient metabolism also requires the smooth running of many complex body processes that rely on sufficient antioxidant vitamins such as vitamin C and the B vitamins.

Finally, dehydration can contribute to an inefficient metabolism, by affecting body temperature. When you are dehydrated, your body temperature drops slightly, and causes your body to store fat as a way to help raise or maintain the temperature. Making sure you drink enough liquids, preferably at least 64 ounces of water per day, to avoid this metabolic pitfall.”

Increase the Thermic Effect of Food

“Resting metabolic rate typically increases as much as two to three times more after eating proteins versus carbohydrates and fats. Complex, high-fiber carbohydrates — like high-fiber vegetables and cereals, however — burn more calories than simple carbohydrates. You can increase the thermic effect on metabolism by focusing on quality protein, high-fiber fruits and vegetables, with an occasional high-fiber grain.”

High Fiber Foods aids in weight lose

Limit Complex Carbohydrates such as a baked potato is a complex carb, isn’t it interesting that if you eat a potato by itself it will digest quickly which as we know will

Slow digesting carbs are natural here are Eight Facts About Carbohydrates that I find very informative and important for us to know if we are going to boost our metabolism by eating the proper food.

The Slim & Sassy® Trim Kit – is how I have changed my metabolism.

Kick off your weight loss goals with the Slim & Sassy®Trim Kit. Slim down by using Slim & Sassy on a regular basis throughout the day—even topically, together with dōTERRA®’s new Trim Shakes. TrimKit includes 4 Slim & Sassy 15 ml blends and two vanilla TrimShakes (40 servings)—the product you need to keep you on track with weight-loss.

When Walking Isn’t Working

Tuesday, February 3rd, 2009

When Walking Isn’t Working

Walking has always been highly recommended by doctors as a great form of exercise. But what the medical profession and even some trainers have collectively have failed to do, is explain just how to walk. The directive of “Walk 30 minutes a day,” is too abstract.

Are You House-Walking rather than Fitness Walking?

Observe walkers on a popular outdoor path. Many peoples’ idea of a “fitness walk” is that of strolling, while absorbed in heavy conversation. This does little to generate fitness results or trigger weight loss beyond the first 5 or 10 pounds.

This is “house-walking,” the speed people walk when going from one room in the house to the other. They simply duplicate this and prolong it outdoors, hoping it will knock off 50 pounds, or make their legs mini-skirt-ready, or clean out their clogged arteries.

Know Your Baseline

Your body transforms only when it detects a change in its normal routine. Your baseline is that level of physical activity that your body is highly accustomed to. It includes the speed at which you normally walk in everyday life. If you go this same pace on your designated fitness walks—even for 60 minutes—your body isn’t going to detect much of a change.

You must perform above your baseline in order to ignite substantial changes in your body. Whatever your normal walking pace is in life, if you’re doing this around that giant lake path, expect only minor changes and a soon-hit plateau.

Increase Intensity to Burn Stubborn Fat

The body that’s used to house-walking is in for a real shock when it is suddenly moved at 4.2 mph! This will force your body’s systems to jump into the trenches to carry out this unexpected task.

Carrying out this new challenge requires energy. Your body will dip into stored fat for this energy! You must exercise well-above your baseline to sheer off stubborn fat, or acquire higher resistance to heart disease and cancer.

Exercise Intensity Is Relative

If you are new to exercise walking, don’t scorch yourself on the first day of training by attempting 4.2 mph. You must build a fitness base first. And once you get this, you must always keep pushing yourself. Remember, you’ve been walking since diaper days. Your body is so familiar with walking, that you must make it truly challenging for results.

Know Your Starting Point: Everybody has a starting point: that which requires effort and an increased rate of breathing. For apparently healthy people of all ages, the starting point should be whatever it takes to achieve 60-85 percent target heart rate. If walking slowly for 30 minutes wipes you out, then this is your starting point. But commit yourself to going a little faster each time.
Target Heart Rate Calculator

Pay Attention to How you Feel: how hard you’re breathing, and whether or not conversation comes easily. Find the pace that prevents you from carrying on conversation while still able to spead in short sentences, and then build up from there.

Know When You Can Add Intensity: As long as you’re able to speak freely to your walking partner or into your cell phone, you can certainly add some intensity, regardless of your weight, age or athletic background. When a person, despite excess weight or advanced age, looks comfortable while walking, and especially if she or he is talking freely, this indicates they can walk a heck of a lot faster (unless they have painful knee joints, foot pain or painful leg vascular disease).

Get Out of Your Comfort Zone

In general, house-walkers are not hampered by pain; they’re hampered by ignorance, believing that “Anything is better than nothing.”

This reasoning is flawed. There’s no such thing as “nothing.” Get out of your comfort zone! Hardcore effort, not house-walking, will improve your red blood cells’ ability to extract oxygen molecules from hemoglobin and transport them to working muscles. Do not settle. Expect more from the time you put into walking.

Beyond the Honeymoon

Of course you’ll experience changes during the so-called honeymoon phase of your new walking program if you’ve previously been very inactive. Coupled with a sudden commitment to dieting, a 30-minute daily house-walk will produce some weight loss and maybe heightened liveliness. But you’ll soon plateau and wonder, what’s the point? The honeymoon phase is brief. Always aim for higher levels.

Walking has always been highly recommended by doctors as a great form of exercise. But what the medical profession and even some trainers have collectively have failed to do, is explain just how to walk. The directive of “Walk 30 minutes a day,” is too abstract.

Are You House-Walking rather than Fitness Walking?

Observe walkers on a popular outdoor path. Many peoples’ idea of a “fitness walk” is that of strolling, while absorbed in heavy conversation. This does little to generate fitness results or trigger weight loss beyond the first 5 or 10 pounds.

This is “house-walking,” the speed people walk when going from one room in the house to the other. They simply duplicate this and prolong it outdoors, hoping it will knock off 50 pounds, or make their legs mini-skirt-ready, or clean out their clogged arteries.

Know Your Baseline

Your body transforms only when it detects a change in its normal routine. Your baseline is that level of physical activity that your body is highly accustomed to. It includes the speed at which you normally walk in everyday life. If you go this same pace on your designated fitness walks—even for 60 minutes—your body isn’t going to detect much of a change.

You must perform above your baseline in order to ignite substantial changes in your body. Whatever your normal walking pace is in life, if you’re doing this around that giant lake path, expect only minor changes and a soon-hit plateau.

Increase Intensity to Burn Stubborn Fat

The body that’s used to house-walking is in for a real shock when it is suddenly moved at 4.2 mph! This will force your body’s systems to jump into the trenches to carry out this unexpected task.

Carrying out this new challenge requires energy. Your body will dip into stored fat for this energy! You must exercise well-above your baseline to sheer off stubborn fat, or acquire higher resistance to heart disease and cancer.

Exercise Intensity Is Relative

If you are new to exercise walking, don’t scorch yourself on the first day of training by attempting 4.2 mph. You must build a fitness base first. And once you get this, you must always keep pushing yourself. Remember, you’ve been walking since diaper days. Your body is so familiar with walking, that you must make it truly challenging for results.

Know Your Starting Point: Everybody has a starting point: that which requires effort and an increased rate of breathing. For apparently healthy people of all ages, the starting point should be whatever it takes to achieve 60-85 percent target heart rate. If walking slowly for 30 minutes wipes you out, then this is your starting point. But commit yourself to going a little faster each time.
http://walking.about.com/cs/calories/l/blcalcheartrate.htm

Pay Attention to How you Feel: how hard you’re breathing, and whether or not conversation comes easily. Find the pace that prevents you from carrying on conversation while still able to spead in short sentences, and then build up from there.

Know When You Can Add Intensity: As long as you’re able to speak freely to your walking partner or into your cell phone, you can certainly add some intensity, regardless of your weight, age or athletic background. When a person, despite excess weight or advanced age, looks comfortable while walking, and especially if she or he is talking freely, this indicates they can walk a heck of a lot faster (unless they have painful knee joints, foot pain or painful leg vascular disease).

Get Out of Your Comfort Zone

In general, house-walkers are not hampered by pain; they’re hampered by ignorance, believing that “Anything is better than nothing.”

This reasoning is flawed. There’s no such thing as “nothing.” Get out of your comfort zone! Hardcore effort, not house-walking, will improve your red blood cells’ ability to extract oxygen molecules from hemoglobin and transport them to working muscles. Do not settle. Expect more from the time you put into walking.

Beyond the Honeymoon

Of course you’ll experience changes during the so-called honeymoon phase of your new walking program if you’ve previously been very inactive. Coupled with a sudden commitment to dieting, a 30-minute daily house-walk will produce some weight loss and maybe heightened liveliness. But you’ll soon plateau and wonder, what’s the point? The honeymoon phase is brief. Always aim for higher levels.

Lorra Garrick, CPT