November 23, 2014 - Sunday
You are here: Home » In The Magazine » Maximize Your Metabolism
by Maximizing Your Resting Metabolic Rate

Maximize Your Metabolism
by Maximizing Your Resting Metabolic Rate

Do you have any idea how fit you really are? How healthy you really are? Do you know what your fat burn zone is? How many calories you should eat? Do you really have a slow metabolism? How much progress have you really made in the last 3 months?

WHAT IS METABOLISM?
Simply put, metabolism is the body’s way of converting food into energy, and then using that energy to sustain and build the body. It takes a complex and interrelated series of chemical and physical processes to accomplish that. A simple way to understand your body’s metabolism; it works a lot like the engine of a car.

To get up and go, your body needs food, much like a car engine needs fuel. Your body’s engine is your metabolism. When you rev the engine -say, when exercising- you burn more fuel. And when your engine is a finely tuned metabolism, your body burns its fuel most effectively, and with less waste. That means less fat and greater fitness for you.

Fueling your system is a calories in/calories out proposition. The “calories in” come from food fuels: fats, carbohydrates, and proteins. The body uses each of those fuel sources for different purposes, and excess calories are stored in a way that is unique to each fuel source. (Take fat, for instance: The body has seemingly unlimited capacity to store excess fats, and it does so in a decidedly bulky way.)

The “calories out” are burned off through physical activity such as exercise, the digestion of food, and resting metabolism. The amount of calories burned via physical activity is largely up to you: your activity levels and your workout routine. The energy it takes to use the food you eat requires a nominal 10% of the total calories out. Your resting metabolism – meaning the amount of energy required to do all the things a body does to stay up and running, from the breathing you hardly even notice to the thinking you’re doing at this very moment – commands most of the calories out, at 60% to 70%. Learning how to maximize that number gets to the heart of New Leaf’s metabolic assessment.

Your best bet for keeping metabolism revved:
Keep moving, build muscles, snack on low-calorie, high-protein foods, and maximize your resting metabolic rate!

Revving Your Engine
Though some of the factors affecting metabolic rate can’t be changed, happily, there are ways to maximize the metabolism you’re born with — even when you’re dieting.

Among the best ways is exercise. This includes aerobic workouts to burn more calories in the short term, and weight training to build the muscles that will boost your metabolism in the long run.

Eat More, Burn Better
Of course, the diet advice we’d all love to hear is “Eat more and lose more weight!” But what really works is “Eat more often, and you’ll lose more weight.” Small, but frequent, meals help keep your metabolism in high gear, and that means you’ll burn more calories overall.

The findings of a study that was presented at the 2005 annual meeting of the American College of Sports Medicine. Researchers from Georgia State University reported that when athletes ate snacks totaling about 250 calories each, three times a day, they had greater energy output then when they didn’t snack.

The study also found that snacking helped the athletes eat less at each of their three regular meals. The final result was a higher metabolic rate, a lower caloric intake and reduction in body fat.

Maximize your Resting metabolic rate?
Your resting metabolic rate (RMR) is one of the easiest measurements to come by during a New Leaf assessment. It’s also one of the most important. Your RMR is the number that comes from sitting in that comfy chair, breathing, and taking it easy. What it reveals is the number of calories your body requires to stay alive.

What’s the big deal about knowing how many calories your body burns as it goes through its daily work of sleeping, eating, breathing, and so on? Consider this: Let’s say your RMR is 1300 calories. If we take into account your overall lifestyle expenditure, we figure out your body needs 1690 calories to maintain its weight. If you eat 1500 calories, and you burn 500 during a workout, you’ve got 1000 calories available for your body to do its thing—and that’s 300 fewer than your RMR. While that deficit may sound like the key to losing weight, it’s actually a short, straight route to killing your metabolism.

When your caloric balance drops below your RMR, your body goes into starvation mode, slowly burning calorie-hungry muscle mass while clinging to calorie-dense fat tissue. You may lose some weight at first, but in the not-too-long run, you’ll have trained your body to burn calories very, very slowly. Achieving your healthy weight will get tougher and tougher to do.

The key to losing weight safely, effectively, and quickly is to eat enough nutrient-rich foods to stay above your RMR, but below your total daily caloric needs.

Boost your metabolism - St. Louis Health and Wellness MagazineYour RMR also identifies what fuel your body’s engine is tuned to burn. For instance, if your body burns a lot of sugar while you’re at ease, that’s certainly the fuel your body will turn to when it’s doing the harder work of working out. By putting your New Leaf metabolic assessment results to work, you can train your body to burn more fat, more often—both at work and at rest.

There are a few companies with metabolism testing equipment on the market. New Leaf® testing measures both Oxygen and Carbon Dioxide levels, whereas the others only measure Oxygen levels. Why is this important? The amount of Carbon Dioxide you expel is the only indicator of exactly how much Oxygen is being utilized. Since Oxygen is required in different amounts for the majority of our energy producing (calorie burning) processes, it is important to know exactly how much is being utilized. The byproduct of many of these processes is Carbon Dioxide. The measurement of Oxygen/Carbon Dioxide Gas Exchange is considered the “Gold Standard” of Metabolic Testing, and New Leaf® is the only company on the market with this technology.

For more information please visit our website at www.f4l.us.
You can also contact Beth Pennington at bpennington@f4l.us or 314-640-4088 with any questions you may have.

(This article was read 342012 times)

About Beth Pennington - Fit4Life

Beth Pennington - Fit4Life
Beth Pennington is the founder of Fit4Life, which was started in June, 2010

She graduated from Missouri State University with a degree in Community Recreation and a minor in Management. Before graduating college, Beth became certified under the American Council on Exercise (ACE) for Personal Training.

Beth also has certifications as a personal trainer under the National Academy of Sports Medicine (NASM), in CPR, in First Aid and in Wilderness First Aid.

Beth worked as a personal trainer at Studio Element in Clayton, MO for almost a year before working at Life Time Fitness in Ellisville, MO. While at Life Time Fitness, Beth was a Personal Trainer, Metabolic Specialist and served as the Heart Rate Monitor Team Lead. In the third and fourth quarter of 2008, she won the Top Sales Award, was a two time winner of the 10K Club and a two time winner of the Top Productivity Award.

Call (314)640-4088 or send an email to bpennington@f4l.us
Melander Sports Medicine St. Louis