From Piedmont.org

5 ways to boost metabolism

Simply put, metabolism is the amount of energy or calories our bodies need to function on a daily basis. The faster your metabolism, the more calories or energy you burn during your daily activities. When this process of generating, storing and transmitting power are out of whack, your body may become vulnerable to metabolic imbalances, which can lead to health problems. Diabetes is a classic example of the body’s inability to metabolize blood sugar properly.

“Keeping your metabolism working at a healthy rate is so important to daily functions,” says Colleen Alrutz, health and fitness manager at Piedmont Newnan Hospital. “Exercise and strength training play a key role in boosting metabolic rates and keeping weight off, especially as we age.”

Alrutz says a man’s metabolism usually runs about 10 to 15 percent faster than a woman’s, mainly because men have more muscle mass. So unfortunately, women have to work a little harder to see the same results.

Alrutz shares these five tips to boost your metabolism:

1. Exercise more. Add interval training to your cardio routine and burn more calories in less time. For example, run for a minute, then walk for two minutes. Repeat this pattern for 20 to 30 minutes.

2. Weight train. Add muscle mass to your body and you can burn more calories at rest. Make sure you choose a total body strength routine.

3. Don’t skip meals, especially breakfast. You need to keep the furnace burning and you actually burn calories as you digest food.

4. Eat fat-burning foods. Fat-burning ingredients like protein, spicy peppers and green tea have been proven to bump up metabolism. Eat some form of these foods, especially protein, at every meal. Protein is especially important: It takes more calories to digest than other foods and also helps the body build fat-burning lean muscle tissue.

5. Get a good night’s sleep every night. Studies have shown that lack of sleep affects activity in the brain’s frontal lobe, which may decrease your impulse control and decision-making ability.

 

Combining, exercise, good nutrition with solid amounts of protein and consistent effort both in the gym and in the kitchen is the best way to see results.  Building muscle by eating protein and exercising ramps up your metabolism.  Gaining muscle also ramps up your metabolism and helps burn fat at the same time.  Keeping consistent effort and discipline allows your body to keep building upon itself.  The more muscle you build the more metabolism you create and and continue to see benefits as you go.  Research is also showing that as we age it is critical to maintain lean body mass.  Keep working on lean proteins, clean carbohydrates and healthy fats to maximize your results.  Do you need help with your nutrition or exercise plan?  Let us know and we can sit down with you and develop a plan for your success.  In the next month we will be reviewing your what you goals are.  Start thinking about what you want to work on for short term, 3 months, mid range, 6 months and long term 12 months.  We will be scheduling these meeting soon so give it some thought and let us help you maximize your health.

 

SCHEDULE THIS WEEK-  FIRST THURSDAY FUN AT SNOW PEAK BREWERY 6:30PM.   GYM SCHEDULE- MONDAY-FRIDAY 5 AM, 6 AM, 4:30PM, 5:30 PM.   WEIGH AND MEASURE STARTING THIS MONDAY FOR FIRST OF THE MONTH

WORKOUTS THIS WEEK- DEADLIFTS, row/front squat/rope climb, push press/burpees, handstands/squat cleans/toes to bar triplet, jump rope/run.  BARBARA.  STRENGTH WORK this week will be 8 sets of 4 reps for the guys and 8 sets of 3 reps for the ladies.  Keep working on that strength work, muscle building.

THIS WEEK’S PALEO RECIPE IS:

Balsamic Grilled Pork Tenderloin

Instead of grilling the same chicken breast or burgers, try your hand at this easy balsamic pork tenderloin. It’s juicy and flavorful, and perfect with your favorite vegetable or salad.
Course Dinner, Main Course
Cuisine Keto, Paleo
Keyword grill, pork
Prep Time 2 hours
Cook Time 40 minutes
Servings 4
Calories 353 kcal

Ingredients

  • 1/2 cup balsamic vinegar
  • 2 tablespoons honey
  • 1 teaspoon crushed red pepper flakes
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1 pork tenderloin

Instructions

  1. Put all of the ingredients in a freezer bag and mix well, covering the pork. Marinate in the refrigerator for 1-2 hours.
  2. When ready to cook, preheat grill to medium high heat. Grill the pork until internal temperature reaches 165 degrees F. Let rest for 10-15 minutes before slicing.
  3. Serve with your favorite vegetables on the side.

SEE YOU AT THE GYM

3,2,1 GO!!

DEAN