NIFS Healthy Living Blog

Is Metabolism the Reason You’re Having Trouble with Weight Loss?

ThinkstockPhotos-505722820.jpgWe often hear people talk about their slow metabolism being the reason they cannot lose weight. While this may be true for some individuals, it does not apply to the majority of the population. If you have never actually had blood work done saying you have a slow metabolism, this more than likely is not the issue. Instead of blaming the metabolism, you have to look at the basic “recipe” for weight loss.

Two Ways to Lose Weight

As you might know by now, weight loss is caused by putting the body in a caloric deficit. Being in a caloric deficit means that the number of calories burned by the body has surpassed the amount of calories consumed by the body. This simple definition of a caloric deficit helps further explain the two popular methods in which you can obtain caloric deficiency.

  • Option 1: Consume fewer calories than required by the body for optimum energy output.
  • Option 2: Burn off more calories than consumed by the body.

Factors Affecting How Many Calories You Burn

Now let’s take a look at the things that affect your energy expenditure.

The first thing that affects total energy expenditure (TEE) is your resting metabolic rate (RMR). RMR is defined as the energy your body requires for normal daily functioning without movement. This is your body’s set energy output on a daily basis.

TEE also takes into consideration something called the thermic effect of food (TEF). This is described as the energy required to break down the food you consume. Thermic effect of food usually makes up 10–15% of your energy expenditure.

The rest of your TEE is made up of your movement with intentional and non-intentional exercise or non-exercise physical activity (NEPA). NEPA can make up anywhere between 15–50% of your energy expenditure. If you are sedentary for a majority of the day, you may be burning only 15% of your energy expenditure; when you remain active for a majority of the day, you may be burning up to (but not limited to) 50% of your energy expenditure as compared to your RMR.

Looking at BOD POD Results

To put this into perspective, here is my BMR and TEE that I received from doing my NIFS BOD BOD.

TEE = RMR + TEF + exercise
RMR = 1,642 kcals 
TEF = 246 kcals (15%)
Intentional Exercise/ Non-intentional exercise = 246 kcals (15%) (1,642 x .15)
821 kcals (50%) (1,642 x .5)

Using the numbers above, on a sedentary day I would burn around 2,102–2,134 kcals (15%). On an active day, I would burn around 2,709–2,857 kcals (50%). On a very active day I could burn up to 3,415 kcals for the day. Now let’s say I eat around 2,200 kcals on a consistent basis. Eating 2,200 kcals on a sedentary day would put me in a caloric surplus, whereas eating 2,200 kcals on an active day would put me in a caloric deficit.

Sedentary day = 66 kcal surplus
Active day (including intentional exercise and NEPA) = 657 kcal deficit

So just by being more active throughout the day I would be able to take myself from being in a surplus to being in a caloric deficit, which is the basis for weight loss.

ThinkstockPhotos-154306165.jpgDo You Just Need to Move More?

Now ask yourself this: Are you having trouble losing weight because you have a slow metabolism, or are you just not moving and burning calories throughout the day? More than likely your caloric deficit difficulties are because of a lack of calorie burning due to a lack of movement throughout the day.

Being sedentary vs. engaging in intentional exercise and NEPA can make a world of difference as to whether you are achieving a caloric deficit. So if you don’t take anything else from this blog, remember this: weight loss usually requires a LIFESTYLE change instead of just engaging in intentional exercise. You must maximize your energy expenditure throughout the entire day to widen the gap between calorie consumption and total energy expenditure.

Schedule your BOD POD assessment today to find out your true numbers by calling 317-274-3432, ext. 262.

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This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: NIFS weight loss calories metabolism BODPOD

Would Metabolic Testing for Fitness Benefit You?

Hello NIFS friends! Today’s fitness world is ever evolving with new equipment, exercises, and technology. Our society, generally speaking, is one that feeds and thrives off information and numbers. That being said, how can we make something that is as simple and stripped down as running on a treadmill, basic nutrition, and the ever-so-popular “lift things up and put them down” more informative so that the exercising individual has the opportunity to quantify their progress and results?

We know the BOD POD and Fit3D are great assessments for this, but metabolic testing can take it one step further. Metabolic testing can really be a game changer for many. Two tests that stand out: one that tests your VO2 Max (the efficiency of your heart and lungs to use oxygen as you exercise), and the other being the Resting Metabolic Rate Test (RMR—how many calories your body burns in a day at complete rest and prior to exercise).

VO2 Max Testing

Screen Shot 2017-07-27 at 1.51.09 PM.pngVO2 Max testing is a test to quantify the efficiency of your heart and lungs during exercise. Why is this important? An athlete who wants not only to improve times, but also to see if their training is effective, can find training zones (based on their testing) and progress based on specific training over time.

The test is usually done on a treadmill or bike and takes roughly 20 to 30 minutes. It isn’t for the faint of heart. To get optimal results, we need for you to be able to “max out” your abilities and do so without any other limiting factors (previous injuries, medications, and so on). For people who are unable to do a VO2 Max test, we highly recommend the alternative Sub Max VO2 test, which can accommodate a wider range of people looking for similar results.

RMR Testing

Screen Shot 2017-07-27 at 1.51.52 PM.pngFor individuals who want to know how many calories they burn in a day (their metabolism), the RMR test is your main tool to finally take off the blindfold and know exactly how to budget your calories to match your goals, whether it is weight loss or weight gain.

Most likely, if I were to ask someone on the street how many calories they burned today, they would not be able to give an accurate answer. If this were the case, how would you know how many calories to eat to see the results you desire? Activity trackers do a decent job, but they still use plenty of estimations, which leaves even more guesswork. A doctor’s advice can be useful, but they still are limited in what they know about your body. The RMR test, again, takes away the guesswork and gives you a real number to base your nutrition from. Unlike the VO2 Max test, anyone can benefit from the RMR testing.

***

To recap, you are serious about your health but want more information that can make you better, right? You want to get the most out of your time in the gym, correct? You want to feel good and look even better? We have the information you need with the VO2 Max test and RMR test. You may ask, “Are these tests right for me?” The answer can be found by simply talking to one of the Health Fitness Specialists in the NIFS Fitness Center, NIFS’s Registered Dietician, to discuss what is right for you. VO2 Max testing and RMR testing are by appointment only; we hope to see you soon.

Muscleheads rejoice and evolve!

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 This blog was written by Thomas Livengood, Health Fitness Specialist. To read more about the NIFS bloggers, click here.

NIFS VO₂ Max Test and RMR are products by KORR™. Images provided by Korr™.

Topics: fitness center Thomas' Corner metabolism assessments fit3d vo2 max

Morning Exercise Benefits: Increased Metabolism and More?

ThinkstockPhotos-78716025.jpgOkay, so maybe you’re not a morning person, and would much rather remain cozy in your queen-sized bed for several hours after waking up before finally finding the energy and motivation to make your way to the gym during the middle of the day. Maybe you’re the type of person who likes to take care of your priorities first during the day, and then only if left with enough time sneak in a late-afternoon or nighttime workout before ending your day.

Don’t get me wrong; if you are either of these individuals, I applaud you in every way for finding some time in your day to work out. However, a number of studies have researched the benefits of working out in the morning compared to working out midday or at night. Below I shine some light on those benefits that might encourage your brain and body to transition into working out at the crack of dawn.

The Question of Increased Metabolism

I’m sure a majority of us have heard at some point in our life that working out in the morning helps to boost our metabolism. Sure we can take a leap of faith and believe this theory to be true based on popular belief, but let’s actually take a look at the physiology side of things and expose whether this is true.

Metabolism is process by which your body converts the food you eat into energy. So in simple terms, the higher your metabolism is, the more calories you burn on a daily basis. Obviously, the more active you are during your workouts, the more calories you are going to burn. It is also important to remember that even if you are working out in the morning, your metabolism will not increase if you do not put forward the proper effort during your workout.

So as you might have just guessed, if you’re not a person who is full of energy and motivation during the morning hours, your workout performance may be hindered by these factors alone, which will limit your morning metabolism increase. Therefore, it is important to experiment with workout timing to see which time of the day will benefit you the most. So does working out in the morning help to increase your metabolism? Well, the answer is, “it depends on the individual.”

On the flip side, if you are a person who doesn’t mind working out in the morning, there are many reasons why this can help spike your metabolism. One of the first biological reasons working out in the morning can be effective is the increased levels of testosterone (especially in males) that happen first thing when you wake up. Overnight our bodies begin to increase their testosterone production. Because of this, our testosterone levels are highest upon awakening. As you may or may not know, testosterone is the hormone that promotes muscle growth. The more testosterone we have in our bodies while working out, the more efficient our bodies will be at muscle production. Taking advantage of this morning boost of testosterone can help build muscle more efficiently.

*Fact of the Day: For every 1 lb. of muscle you gain, your body will burn an extra 6 to 10 calories per day at rest. Gain 10 lbs. of muscle and you could be burning an extra 100 calories while at rest (Source: BuiltLean).

More Reasons to Work Out Early

Here are some additional reasons why you may want to work out in the morning:

  • Easier to follow high-volume training systems: Working out in the morning before gym peak hours makes it easier for you to perform supersets/trisets without having to wait for the next guy to get done with his set on the machine you need.
  • Leaves time for other priorities: Now that your workout is done and over with first thing in the morning, you have the rest of your day to complete other tasks.
  • Increased energy levels during the day: Exercise has been proven to increase energy levels and focus throughout the day. By working out first thing in the morning, you are getting a head start on your day.
  • You’ll be less likely to skip your workout: It can be easy to get distracted at various points of the day that might sabotage your workout (less motivation, fatigue, overdue school work). By working out first thing in the morning, when your mind has very few things to concentrate on just yet, you will be less likely to skip your workout later.

When trying to stick with an exercise routine that will get you great results, it’s not always about working harder. In fact, sometimes it’s more about working efficiently. Finding the optimal time for your workout can sometimes be difficult; however, considering all the benefits, a morning exercise routine might be just what you need!

NIFS fortunately makes it easy for members to participate in morning exercise with early opening hours and morning group fitness classes, so try one today!

Try a group fitness class for free

This blog was written by Amanda Bireline, Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: fitness center motivation muscles metabolism high intensity morning workouts

MetCon Manipulation: Change Up Your High-Intensity Training (HIIT)

HIITHigh-Intensity Interval Training (HIIT) has “swiffered” the nation in the past decade or so and remains one of the top hot topics of the fitness world. We also use terms such as Metabolic Condition (MetCon), Metabolic Resistance Training (MRT), and Energy System Training to categorize this high-octane method of training. You may know MetCon best by the crazy stuff you do that makes you feel absolutely exhausted, but invincible.

WARNING: It should never be the goal of any MetCon training session to end up in a sweaty pile of your former self. You should be upright and feeling invigorated and not annihilated.

The health and fitness benefits of this style of training are numerous! Benefits are mainly fat loss, an increase in energy demand (calorie burn) during and even after the training session, and even an increase in your aerobic capacity, just to name a few. But just like any other style of training (strength, power, endurance), it can be easy to fall into a rut in the methods and exercise selection of your MetCon training session. Here are a few simple and fun ways to change up and spice up your metabolic conditioning training session.

REMEMBER: Training can be simply defined as providing a stimulus that forces the body to adapt resulting in change (for example, increased calorie and oxygen use). So to alter a training session, think of manipulating the stimulus.

Change the Equipment

It’s comforting to stick to pieces of equipment we know best and have used many times for our training purposes. But you are doing yourself a disservice by not adding in new pieces that usually come with new adaptions. Battling ropes, rowing ergs, kettle bells, medicine balls, and my personal favorite the Airdyne bike are all great tools that can be used to manipulate the stimulus. These are also the things that make this style of training so much fun. The body will be forced to adapt, triggering the affects you are looking for.

Change the Intensity

The intensity of your training session of course plays a huge role in achieving the desired outcomes. Many metabolic conditioning sessions are based on time as a measurement of intensity and duration. For example, I am sure you are familiar with the Tabatta protocol of 20 seconds of max work followed by 10 seconds of rest for 8 rounds. Many time combinations are used (depending on your fitness level and program progressions), such as :30/:30, :40/:20, and :45/:15. 

Using time is great, but it could get monotonous, leading to decreased effort and lack of enjoyment. A great alternative is using calorie goals to set your interval as with a rowing erg, or the Airdyne bike (there it is again!). Racing to a predetermined distance is a great way to spice things up as well. Lastly, using repetitions and repetition ladders (10, 9, 8, 7,…1) allows you to simply count your way to completion and can be used with minimal equipment such as one kettlebell or a resistance band. 

Change the Environment

One of the easiest ways to get more out of your metabolic conditioning session is to simply change up your environment. Going outside is a great start when manipulating this training variable. Grab your equipment, get after it, and get some vitamin D all at the same time. On your way outside, invite some of your friends and training buddies to join you. Make the workout more of a competitive challenge to help redefine what you once thought of as limits. Research has proven that you work harder and enjoy training while in a group setting. Use the power of a strong group to get more out your training session.

Two Example MetCon Workouts

TRY THESE: Here are 2 sample MetCon training sessions using some of the preceding tips.

#1: Airdyne Calorie Sprints: 10 minutes

Race to 10 calories resting for 5 calories and try to complete as many rounds as possible in 10 minutes.

#2: Kettle Bells in the Park

Get outside, get a group, and complete the following as quickly as you can.

Working from 10 Kettle Bell Swings, 10 Goblet Squats, 10 Push-ups down to 1, but the swings will always be 10.

Example: 

  • R1: 10/10/10
  • R2: 10/9/9
  • R3 10/8/8 … 
  • Down to 10 Swings, 1 Goblet Squat, 1 Push-up
    Yes! I want to try a HIT class!

This blog was written by Tony Maloney, Health Fitness Specialist and Fitness Center Manager. To find out more about the NIFS bloggers, click here.

Topics: cardio workouts group training calories metabolism HIT kettlebell high intensity

Smart Snacking for Healthy Eating and Weight Management

184366974Some people think that snacking can sabotage your healthy eating and weight management plan. However, snacking keeps your energy levels up, and prevents you from becoming overly hungry, which can lead to poor food choices. Eating every three to four hours can also help regulate your metabolism, which ensures that you burn calories throughout the day. Strive for at least two small snacks per day, but try to limit yourself to 100 to 150 calories or less per snack.

Also, be sure your snack is balanced: it should offer complex carbohydrates for energy, protein for muscle building and repair, and a small amount of fat for satiety. You can ensure nutritional balance and prevent snack boredom by varying your daily choices.

The Benefits of Snacks

You may feel guilty about snacking, but snacks aren’t necessarily bad. In fact, mini meals several times a day can be beneficial. Here’s how:

  • Binge control: If eating several low-fat, whole-grain crackers, a few pretzels, a piece of fruit, or some raw vegetables keeps you from taking second or third helpings at your next meal, you may actually consume fewer total calories for the day.
  • Extra energy and nutrients: Traditional, made-at-home meals often lose out to busy schedules. A grab-and-go snack can be the difference between some nourishment and none at all.
  • Satisfaction for small appetites: Young children’s tiny stomachs can hold only small portions of food at a time. Older adults who are less active and who burn fewer calories also may feel comfortable eating smaller meals more frequently.

Healthy Snack Choices

Here are some great snack choices:

  • 6 oz. fat-free yogurt topped with 1 cup of berries
  • ¾ cup whole-grain cereal with nut and dried-fruit trail mix
  • 1 apple and 1 oz. low-fat cheese
  • 1 cup yogurt smoothie made with real fruit
  • 1 oz. baked tortilla chips with ¼ cup bean dip
  • 2 oz. low-fat cheese on 5 whole-grain crackers
  • 1 whole-wheat tortilla with 1 oz. melted cheese and ¼ cup salsa
  • 1 cup raw vegetables and 2 Tbsp. low-fat dip or hummus
  • 1 Tbsp. nut butter on a banana
  • 1 cup berries topped with ¼ cup low-fat granola cereal
  • ¼ cup whole-grain cereal and ¼ cup raisins with ¼ cup skim milk
  • ¾ cup pasta salad made with raw veggies, cheese, and low-fat dressing
  • ¼ pita pocket stuffed with raw vegetables and 1 slice low-fat cheese
  • 1 cup low-fat vegetable-bean soup
  • ½ turkey and cheese sandwich on whole-grain bread
  • 1 handful almonds and ¼ cup dried cranberries
  • ½ cup cottage cheese and ½ cup pineapple
  • ½ peanut butter/banana sandwich on whole-grain bread
  • ½ toasted whole wheat English muffin topped with a slice of tomato and low-fat cheese

For more tips on eating well and feeling great, especially after age 40, check out this post.

If you are interested in having your questions answered during a personal nutrition consultation, please contact me at [email protected] or 317-274-3432, ext 239. Learn more about Nutrition and Wellness services at NIFS.

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Topics: nutrition weight loss snacks metabolism weight management

Tough Sledding: Strength, Explosiveness and Metabolic Training

Football season has arrived again! College and professional training camps have wrapped up and each player is hoping that they pushed themselves hard enough in the offseason and that the diligent work will pay off when they take the field. From the early-morning training sessions to late-night practices, the opportunities are endless to improve their skill set to perform at the highest level on Saturday and Sunday afternoons.

Football players train in a variety of styles and programs that yield different results throughout their calendar years. They aim to become bigger, stronger, and faster in order to gain an advantage on their opponents during the season’s games. Barbells, kettlebells, dumbbells, bands and medballs, among many other tools, are used during this process.

The Weighted SledAlex-Sled

One of my favorite tools as a former football player turned strength coach is the weighted sled. The sled is a great item that allows anyone to get a beneficial workout, regardless of their training goal. It utilizes nearly every muscle in your body and can be as challenging as any exercise you can do in the gym. You do not have to be a football player to train like one.

Sled Workouts

Let’s go over a few ways you can implement the sled into your workout to maximize the time you spend at NIFS. Below I have listed three options for sled workouts depending on what your training goal might be, broken down into three categories: strength, explosiveness and metabolic. Below the goal you will find sets, reps, a (very) rough idea of weight and distance. Enjoy!

Strength
  1. 5–6 sets of one 10-yard repetition (2 minutes rest between sets)
  2. High weight being pushed very short distances ( < 15 yards)
  3. This is not a fast sled push
Power/Explosiveness
  1. 6–8 sets of one 15-yard repetition (1–2 minutes rest between sets)
  2. Moderate amount of weight for short distances
  3. As fast as possible on each repetition
Metabolic
  1. 2–3 Rounds of:

          a. 1 repetition of “Sled Suicide” (10 yards, 15 yards, 20 yards)
          b. Squat Jumps x20
          c. Push-Ups x10
          d. Bodyweight Lunges x10/Leg
          e. Mountain Climbers x30 (15/side)
          f.  30 seconds to 1 minute rest between sets

      2. Light weight for longer distances

      3. Constant movement throughout the whole circuit

This blog was written by Alex Soller, NIFS Athletic Performance Coach. To find out more about the NIFS bloggers click here.

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Topics: fitness center workouts metabolism strength

NIFS SLIM IT TO WIN IT: Team “No Judgment”

Hey there, Fit Family! This is my second year coaching a team, and I have to say it has been just as exciting as the first. Team “No Judgment” has been working hard since week 1 with excellent attendance, high energy duringSlim it team workouts, and amazing attitudes. These characteristics fit right into the formula for success.

What excites me the most about my team is that they are driven to succeed and see real fat-loss results.

Inspired by Martin Rooney’s Metabolic Training

Martin Rooney said it best: “To be successful in life you must commit. If you freeze, you lose. There should be no halfway in anything you do.” Rooney is a fitness professional whose work focuses mainly on metabolic training, which relates to the idea of improving the work capacity of our cardiovascular system in a way that works more efficiently. I like to train this way because it helps you burn fat, build muscle, and improve stamina all at the same time! My team will tell you, it is challenging and requires a lot of hard work, but it’s also gratifying to complete each and every workout.

Another reason for training the metabolic system is that the majority of the exercises are dynamic and involve movement patterns that are common in our daily routine. An example would be the squat pattern because it mimics standing up from a chair or getting in and out of a car, which we all do on a regular basis.

The Fun Factor

Lastly, training the metabolic system should be hard, but it should also deliver a fun factor as well. You’re more likely to repeat a single workout when you leave the last workout having fun and feeling great about your accomplishments. So don’t forget, metabolic training is efficient and effective, and while it’s not easy, it can be Slim-It-logo2fun!

Lastly, good luck to all other Slim-It to Win It teams as we have one week left. The finish line is near! Try your best to stay committed to your teams, your goals, and most importantly yourself!

Regardless of fitness level or goals, almost every member at NIFS could benefit from Group Training or enrolling in a NIFS program. I highly recommend taking the leap! If you are interested in trying a small group or HIT training session contact Tony Maloney today to get started!

This blog was written by Cara Hartman, NIFS Heath Fitness Instructor. Learn more about the NIFS bloggers.

Topics: NIFS fitness weight loss workouts NIFS programs metabolism Slim It to Win It

NIFS SLIM IT TO WIN IT: Em’s Team

*Hello Fitness Lovers!emilyslimitblogn

As some of you may know, we have our Slim It to Win It competition going on here at NIFS. As a first-timer coaching a Slim It team, I am excited to share with you an interview from one of my team members, and details on how I train my team.

I have 12 members on my team and we call ourselves Em’s Sliminions, due to the fact that I love minions from the movie Despicable Me. Despite all of my team members not knowing one another from the beginning, they have become very close and developed a very good support system. I wanted my team to get to know each other since they will be stuck with each other for 10 weeks, so the first workout was partner exercises. They also had to share with the whole team their story of why they were there. The energy each one brings to the team is awe inspiring!

I design my workouts to keep them constantly moving at a high intensity and have little rest in between exercises, or metabolic training. The team shows up to the workouts pumped up and ready to sweat. Even when they see burpees on the board, they still keep faith!

Here are one of the team members’ thoughts about the Slim It competition and about NIFS.

NAME: Sally Mulvaneydescribe the image

SHARE YOUR “STORY” OR A BIT ABOUT YOURSELF IN A FEW SENTENCES: I’m 59 and want to lose weight. I’ve been at NIFS for almost a year and I love what NIFS has done for me. NIFS gave me confidence in myself and has made me stronger. I look forward to my workouts, even when they are hard. My goal is to lose about 40 more pounds.

NIFS PROGRAMS YOU PARTICIPATED IN: I participate in the weight-loss program two times a week, once a week with a personal trainer, and Mini Marathon Training.

WHY DID YOU JOIN THIS PROGRAM? I joined this program to change things up with my weight-loss journey. 

SOMETHING YOU HAVE ENJOYED: I have enjoyed working as a group and helping each other out. Sharing experiences of how the team does things that could help me out.

SOMETHING YOU HAVE LEARNED OR SOMETHING THAT SURPRISED YOU: I learned that I can do things I thought I would never do again: lifting weights, running, and regular pushups.

FAVORITE EXERCISE FROM ONE OF THE WORKOUTS? The Cheetah and anything that focuses on the abdominals, but definitely not burpees!

WHAT ACCOMPLISHMENTS HAVE YOU ACHIEVED DURING YOUR TRAINING PROGRAM FOR SLIM IT TO WIN IT (OR DO YOU HOPE TO ACHIEVE)? I hope to lose about 10 pounds during this program and lose some inches on my whole body.

WHAT STRUGGLES HAVE YOU ENCOUNTERED? TIPS YOU HAVE LEARNED ALONG THE WAY? Some tips I learned were not to do the exercises too fast and to work the muscles thoroughly.

HOW DO YOU STAY MOTIVATED? I’ve already lost 45 pounds this past year and feel much better. Also, the fact that I could go off some of my medications with my weight loss keeps me motivated to lose more weight*.

*Weight loss claims and/or individual results vary and are not guaranteed.

ANY OTHER THOUGHTS YOU WISH TO SHARE: I feel like joining NIFS and their programs has been the best choice I have ever made. NIFS is a wonderful place to work out and learn about ways to improve my fitness.

Training with a group is a proven strategy for sticking with a workout routine and is more economical than one-on-one training. If you are interested in trying a small group or large group training session contact Tony Maloney today to get started!

This blog was written by Emily O'Rourke, NIFS Heath Fitness Instructor. Learn more about the NIFS bloggers.

Topics: exercise weight loss group training mini marathon NIFS programs metabolism Slim It to Win It

Fit & Forty+ (Fabulous) Series— Increasing Your Metabolism with Strength Training

Fit & Forty+ (Fabulous) Series— Increasing Your Metabolism with Strength Training (Kettlebell Workout)

For this second workout in the series we are going to be using a Kettlebell. Kettlebell training isBand workout at NIFS becoming a hot new way to change up your workout and is great for women.

Kettlebells come in many sizes, when looking for weights right for you, think of using a lighter weight of 10lbs, that you will use to press off your chest or over your head. You will need a heavier weight of 20lbs or more for leg/full body moves. You do not need more than one of each size, as you can offset your moves (use one arm/move) which challenges you to stabilize your core.

Watch the video below and try the movements. Be sure to start with lower weights if you are new to strength training or are not familiar with the Kettlebell.

 

If you have just joined this series be sure to go back and read all the blogs. Including:

Getting Started

Foam Rolling and Increasing Your Range of Motion

Eat Right to Feel Right

Increasing Metabolism with Strenght Training (Band Workout)

Ready to get started with an exercise program designed for you? Schedule an appointment with Kris by contacting her at 317-274-3432 or email.

This blog series was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. To read more about Kris and NIFS bloggers click here.

Topics: exercise training metabolism strength kettlebell workout

Fit & Forty+ (Fabulous) Series—Increasing Your Metabolism with Strength Training

Fit & Forty+ (Fabulous) Series— Increasing Your Metabolism with Strength Training

Loss of muscle and decrease in metabolism go hand in hand and seem to happen when we hit theBand workout at NIFS big 4-0. Some sources claim that your metabolism can decrease by up to 5% every 10 years once you hit 40. That means you have to eat fewer and fewer calories every year just to maintain the same weight.

But what the heck IS your metabolism, anyway? It's the process by which your body uses the fuel and energy you eat and drink. Your body uses little cellular “furnaces” called mitochondria to burn that energy. Unfortunately, mitochondria in the cells tend to slow down or die with age or inactivity.

Another problem that can damage your metabolism is sarcopenia, a fancy word for muscle loss. Lots of stuff can cause sarcopenia, including extreme diets, a job that keeps you sedentary, too much long and slow cardio, and simply aging without doing any resistance exercise. In this part of my series I will focus on workouts that include strength training. These workouts are targeted to help you build muscle, which will help keep your metabolism high.

Our first workout focuses on Band Training. Bands let you strength train without adding a bunch of equipment. With a band you can add tension by just moving away from the anchor point. In addition, when working with bands the core must stabilize as the band re-tracts back to normal length.

Watch the video and try the workout and tell me how you did. Don't forget to fuel up before and after your workout the right way using the nutrition tips we gave you in our last video.

If you have just joined this series be sure to go back and read all the blogs. Including:

Getting Started

Foam Rolling and Increasing Your Range of Motion

Eat Right to Feel Right

 

If you have questions about something in this series or would like to schedule an appointment with Kris please contact her at 317-274-3432 or email.
This blog series was written by Kris Simpson BS, ACSM-PT, HFS, personal trainer at NIFS. To read more about Kris and NIFS bloggers click here.
Topics: NIFS exercise weight loss calories muscles resistance metabolism