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Newsletter Archive Page
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Healthy Are We
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"Fitness and Nutrition Information"
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May 2007 — Issue #5
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| Feature Article: 11 Keys To Super-Charging Your Metabolism For Weight Loss! |
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You hear it all the time - "metabolism", but what is it? It's the process of converting food to energy (movement and heat). Metabolism happens in your muscles and organs and the result of it is what we commonly refer to as "burning calories". Metabolism is essentially the speed at which your body's motor is running.
"Basal metabolism" is the metabolic rate or caloric expenditure needed to maintain basal body functions such as your heart beating, breathing, muscle tone, etc. It's how fast your "motor" is running when you're still in a reclined position or sleeping. Basal metabolism accounts for about 75% of the calories you expend on a daily basis!
The good news is that there are 11 ways you can "boost" your metabolism! The more of these you're able to incorporate into your life, the more you'll boost your metabolism. That means you'll be expending ("burning") more calories 24 hours a day!
- Always eat breakfast! Skipping breakfast sends the message to your body that you're starving because you haven't had food in 18+ hours. As a protective mechanism, your metabolism slows down. Food, especially complex carbohydrates, fuels your metabolism.
- Eat earlier in the day! Research has demonstrated that you can lose weight simply by eating a substantial breakfast and lunch, and a light dinner. Dinner should be eaten as early as possible, preferably at least four hours before bedtime.
- Never eat less than 1200 calories per day! Less than 1200 is usually not enough to support your basal metabolism and thus will slow your metabolism.
- Snack frequently! Complex carbohydrates (fruits, vegetables, and grains) fuel your metabolism. Also, snacking prevents you from becoming too hungry. The hungrier you are, the less control you have over what and how much you eat.
- Eat more carbohydrates (food from plants), and less fat (food from many animals and other food with added fat)! Carbohydrates boost your metabolism and have fewer calories per weight than fat.
- Do some type of aerobic exercise (walking, jogging, swimming, stationary cycling, aerobic dancing, etc.) on a daily basis (preferably in the morning)! Forget this twice-a-week stuff. Our bodies were designed to be active on a daily basis! When we are, our metabolism soars!
- In addition to your regular aerobic exercise, take a brisk 10 to 15 minute walk at lunch or in the evening. This serves to boost your metabolism even more!
- Tone your muscles with weight training three days per week. Toned muscles send your metabolism through the roof. Do it!
- Look for situations to be active. Park as far from the store as you can rather than looking for the closest parking spot. Use the stairs rather than the elevator, a broom rather than a blower, etc. Look for the "hard" way to do things!
- Avoid alcohol! Alcohol depresses your metabolism and stimulates your appetite.
- Drink 60+ ounces of water a day. Your metabolism needs plenty water to function properly. Carry a bottle of water with you and drink frequently throughout the day.
Get started today! You'll feel better and your metabolism will be in "great shape"!
Author and exercise physiologist, Greg Landry, M.S., publishes a FREE email newsletter, "Fitness, Health,& Weight Loss"! To start your free subscription.. Fitness-on@mail-list.com or http://www.Landry.com
Copyright 1998 by Greg Landry, M.S.
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| Article: Top 7 Tips To Increase Strength And Endurance |
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Once you have pain such as in your back, neck, hips, and shoulder, you are likely to reduce your physical activity, and that ultimately leads to a decline in your strength and endurance. Unfortunately, without sufficient muscle strength and endurance, you will be unable to use good mechanics. For example, to lift an object from the floor while keeping your back in the neutral position, your leg muscles must be strong enough to smoothly lift your body weight plus the weight of the object you are holding. If your legs are weak or easily tired, you will risk straining your back, muscles, and joints by performing this activity. Here are some tips that you can consider to improve your strength and endurance.
- Exercise At Least Twice A Week
Perform the exercises at least two times a week. If your strengthening workouts are a moderate level, you can perform them five to seven times per week. If your workouts are strenuous, do not exercise the same muscles more often than every other day.
- Try Doing Many Repetitions
Start by doing as many repetitions as necessary to produce moderate fatigue. In general, you should gradually work up to doing three sets of 10 to 20 repetitions for each exercise for a balance of strength and endurance. You will build strength by doing fewer repetitions of more difficult exercises, and endurance by doing higher repetitions of easier exercises.
- Stop Exercising
It is recommended to stop exercising if you become significantly fatigued. Tired muscles cannot maintain good posture or body mechanics to protect you from injury. Never compromise having good body mechanics.
- Challenge Yourself
Keep challenging yourself to do more to improve your strength and endurance. Once you can complete three sets of 12 repetitions of an exercise, try one of the more advanced techniques or increase the resistance you are lifting and drop back to three sets of eight repetitions.
- Build Endurance And Strength
Endurance comes from being able to do 20 to 30 repetitions of an exercise in a row. The repetitions should be enough to produce moderate fatigue. At first, training for endurance is more important and safer than working only on strength.
- Use Trunk Muscles
Use your trunk muscles to support your back and stay within your comfort zone when exercising. Maintain good trunk posture as you complete the exercises.
- Breathe Normally
It is recommended to breathe normally and smoothly as you perform the exercises. Exhale on exertion. Do not strain or hold your breath.
Source: http://www.articlecircle.com/ - Free Articles Directory
About the Author
Raymond Lee is one of the foremost experts in the health and fitness industry and is the Founder of Bodyfixes Group specializing in body health, muscle development and dieting. He is currently the author of the latest edition of "Neck Exercises and Workouts." Visit http://www.bodyfixes.com for more information.
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"Power is not something that we can bestow on another person. It is something he or she already has within and will struggle to retain. Empowerment means that we acknowledge the personal power each person has to make positive decisions and to take responsibility for them, a simple exercise in treating others with dignity and respect."
Gail Pursell Elliott
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Key Benefits
- Get an energy boost
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- Manage your weight
Low in calories and carbohydrates
Details
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For more information click here!
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| This Month's Recipe: Moroccan Grilled Chicken |
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Moroccan Grilled Chicken (serves 6)
Enjoy this exotic chicken dish warm or cold.
Ingredients for marinade:
3/4 cup lemon juice
1 teaspoon turmeric
1/2 teaspoon cumin
1/2 teaspoon allspice
11/2 teaspoons olive oil
1 pinch pepper
1 pinch cardamom
1 pinch salt
3 garlic cloves, minced
Other Ingredients
6 boneless, skinless chicken breasts
1 head white cabbage for garnish
3 tomatoes, chopped for garnish
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Directions:
Prepare marinade. Place chicken breasts in a large resealable plastic bag and cover with marinade. Seal bag and place in refrigerator for at least eight hours. Grill or broil chicken until cooked through. Thinly slice cooked chicken breasts diagonally into strips. Serve chicken garnished with shredded cabbage and chopped tomato.
Nutritional Analysis Per Serving:
Calories: 275
Protein: 40 grams
Fat: 5 grams
Carbohydrates: 15 grams
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Copyright © 2007 by HealthyAreWe - All Rights Reserved.
Editor: James Weyen, HealthyAreWe
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