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Healthy Habituator
All the Fit News to Email |
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Dear Reader
|  Since 1990, we have been helping people with their fitness goals all year long, and we can help you too.
If you, like many people, have started to flounder in your efforts to lose weight and/or get in shape this year, give us a call. We would love to help you get back on track. At Healthy Habits, we only work by appointment and feature private exercise rooms, so the focus is on you. We listen to you, we help you where you need help, and we hold you accountable for your "homework."
Call us at 684-1607 for a free consultation or trial workout. |
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Metabolism and Weight Loss
| Do some people have slow metabolism? Can you increase your metabolism? Can you do so by taking a pill? Does speeding up your metabolism help you lose weight? What is metabolism anyway?
Metabolism is your body's way of using energy, measured in calories. You use calories in 3 ways:
1. vital bodily functions like breathing, heart rate, waste removal, cell growth, etc, which account for about 75% of your daily calorie burn 2. physical activity like exercise, daily activities of living, work, etc 3. digestion of food, which uses about 10% of your daily calorie burn
The rate at which your body burns calories at rest is called the resting metabolic rate (RMR). Each person's RMR is different and some are slower than others, which seems to be genetic. But you can also alter your RMR by your eating habits. If you cut calories below your RMR level, or go long periods without eating, then you will lower your RMR because the body goes into starvation mode. It will conserve your stored body fat and slow down your vital functions to stay alive longer. Also, as you age, your metabolism slows down naturally.
Exercise and other forms of physical activity burn calories and increase your metabolism during exercise and for several hours afterward. Resistance training slows the natural loss of muscle caused by aging, thus helping to keep your metabolism up. Experts recommend aerobic exercise for 30+ minutes at least 4 or 5 times a week and strength training 3 times a week. Also, eat breakfast soon after waking up and don't go more than 5 hours without eating except for sleep.
Other factors relating to weight and metabolism are sleep, macronutrients and supplements. People who sleep significantly less than the recommended 7-8 hours a night tend to weigh more. Their levels of appetite-regulating hormones are altered, making them hungrier. Plus, they are awake longer and have more time to eat, but less energy to exercise because they are tired.
Despite the ongoing pro-protein, anti-carb diet advice, research still clearly shows that the total calories you eat are the most important factor in weight loss, not the percentage of protein, carbohydrate or fat in your diet. Various supplements are touted as increasing metabolism, which they do by increasing heart rate. But they also have side effects like insomnia, anxiety, and high blood pressure. Their interactions with prescription drugs are not always known or desired, and the long term effects of taking such supplements have not been studied.
It isn't complicated. Watch your total calories, get regular exercise, both aerobic and resistance, and get enough sleep to help you lose weight and keep it off.
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| News Of The Month | |
KDF was back to her pre-pregnancy weight 2 weeks after delivering her twins.
RLP is now RLM since she got married. Congratulations!
Thanks to NM for the birthday cake and prize T shirt - while "I'd rather be watching America's Next Top Model" is not strictly true, I do sometimes choose it as the lesser of TV show evils. That says a lot about the early morning options on TV.
RM has now lost a total of 40 pounds and counting. She is still doing Biometrics some of the time, and applying its lessons the rest of the time.
RW needs acting lessons. Badly. He is failing to make Trainer Mike think that the easy exercises are hard,and so should be done more often. Good try though.
Quote Corner PatB: "I need mints" as soon as she walked in the door. I guess it could have been worse - she didn't ask for a martini! RW, to his wife and workout partner: "You've got to make it look harder or he'll (Trainer Mike) just keep piling it on." LH: "This diet and exercise stuff really works!" Welcome new client: JTF. Healthy Habits is on Facebook. You are all invited to be friends, and hopefully fans. In fact, it would be a big help if you would. Please click here to sign up.
Like our newsletter? Forward it to a friend by clicking here -
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And 1 "Go Grizz" Special
|  Well, this was April's special, but I couldn't think of a new one and since the Grizzlies are kicking some serious NBA playoff butt, it is now the And 1 Go Grizz Special:
For every package of personal training bought by a current, new or inactive client, you get an extra 1, 2, or 3 sessions FREE as follows: *Buy a 6 pack for $350, get 1 extra session *Buy a 12 pack for $690, get 2 extra sessions *Buy a 25 pack for $1375, get 3 extra sessions Remember, this offer expires when the next newsletter goes out, so don't delay. Contact Mike at 901-684-1607.
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Mike Ross-Spang
Healthy Habits |
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