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NIFS Healthy Living Blog

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

Fit & Forty+ (Fabulous) Series—Eat Right to Feel Right

Fit & Forty+ (Fabulous) Series—Eat Right to Feel Right

In this video, I have asked our resident dietitian, Angie Scheetz, to give us some tips on getting your metabolism revved up. We look at how to fuel your body in the morning as well as pre- and post-workout.

Further Nutrition Tips to Boost Metabolism

  1. Eat every 4 to 5 hours. If you are eating more frequently, it makes your metabolism constantly have to work to break down fuel. This helps to keep it working optimally, as opposed to going long times in between meals.
  2. Eat more nutrient-dense foods. Your body naturally burns more calories when you eat foods that are more challenging to digest. For example, an orange takes more effort from the metabolism to break down than a glass of orange juice. The more effort it takes and the longer these items stay in your body, the more calories are burned, which keeps the metabolism revved! Choose more high-fiber food more often to keep your metabolism working.
  3. Drink plenty of fluid. If you get the slightest bit dehydrated, your metabolism drops by 3 percent. By making sure you are taking in plenty of fluid, especially calorie- and caffeine-free liquid, you can keep the metabolism working well. Foods high in fluid like fruits and veggies can also contribute. The best way to guarantee that you are hydrated is to check the color of your urine. After you go to the restroom for the second time during the day, it should be pale to clear.

Check out Angie’s blog on what a healthy lunch includes.

Food and Diet Myths

Lastly, Angie is going to dispel a few food and diet myths:

  1. Late-night eating has to be avoided; eat no later than 7 p.m. Your metabolism does not “shut off” after 7 p.m. However, this is when most of our mindless eating occurs. Instead of reaching for the salty or sweet snacks late at night, stop and think, “Am I truly hungry?” If the answer is yes, choose a reasonable snack between 100 and 150 calories. If the answer is no, have some water or hot tea, or distract yourself by brushing your teeth, doing a crossword puzzle, or getting up and taking a lap around the house.
  2. Supplements/fat burners really help you lose weight. Supplements and fat burners are not regulated by the FDA. These products can potentially be very dangerous and there is no research that supports that they work. Instead, focus on a balanced diet with exercise to get the results you want. If you want to check to see whether your current supplement has been tested, go to the U.S. Pharmacopeial Convention website to see whether it has been evaluated.
  3. Women need protein only if they are body builders. Everyone requires protein after strength training, even if you are just toning up. The recommendation is 7 to 10 grams of protein within 30 to 60 minutes of the resistance training. Reach for a glass of low-fat chocolate milk, a Tablespoon of peanut butter on an apple, or a container of Greek yogurt to get in the ideal amount!
  4. You cannot indulge in your favorite foods if you want to lose weight. All foods can fit into your diet if you are trying to lose weight. The key is balance. Get in your recommended servings of fruits, veggies, whole grains, lean meat, dairy, and healthy fats each day and there will be room for the occasional treat. For most women this is around 150 calories per day, and for men it is around 250 calories. Make sure to get your base needs met first and then splurge on a favorite dessert or snack. Go to Choose My Plate for a personalized plan.
  5. You can never eat out if you want to lose weight. Most restaurants are attempting to offer healthier options for diners. It is up to you to choose these options! When dining out, remember to balance your plate. Half of it should be filled with fruits and non-starchy vegetables, one quarter with lean protein, and one quarter with grain and starchy veggies. This can be accomplished at all dining-out establishments. Remember portion control, too! Take some home or share with someone to keep portions in check. Use an app or website such as My Fitness Pal to look up the calories before ordering.

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

Need help planning proper dietary habits into your lifestyle? Schedule a Personal Nutrition Coaching (PNC) session with Angie today!describe the image

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

Topics: nutrition healthy eating snacks calories metabolism