Jumpstart Your Metabolism 2 [Read-Only] - South Denver Cardiology

10/30/2014

JUMPSTART YOUR METABOLISM

RICHARD COLLINS, MD "THE COOKING CARDIOLOGIST" SUSAN BUCKLEY, RD

SOUTH DENVER CARDIOLOGY ASSOC.

JUMPSTART YOUR METABOLISM

? BOOSTING METABOLISM IS THE HOLY GRAIL OF WEIGHT WATCHERS EVERYWHERE, BUT HOW FAST YOUR BODY BURNS CALORIES DEPENDS ON SEVERAL THINGS.

? SOME PEOPLE INHERIT A SPEEDY METABOLISM: MEN TEND TO BURN MORE CALORIES THAN WOMEN, EVEN WHILE RESTING.

? FOR MOST PEOPLE, METABOLISM SLOWS STEADILY AFTER AGE 40. ? ALTHOUGH YOU CAN'T CONTROL YOUR AGE, GENDER, OR GENETICS, THERE

ARE OTHER WAYS TO IMPROVE YOUR METABOLISM

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METABOLISM 101

? METABOLISM: THE CHEMICAL PROCESSES BY WHICH WE USE FOOD, WATER, ETC., TO GROW, HEAL, AND PRODUCE LIFE SUSTAINING ENERGY

? BASAL METABOLIC RATE- THE AMOUNT OF ENERGY REQUIRED TO MAINTAIN LIFE AT BED REST

? WOMEN: 655 + (4.35 X WEIGHT) + (4.7 X HEIGHT IN INCHES) ? (4.7 X AGE) ? MEN: 66 + (6.23 X WEIGHT) + (12.7 X HEIGHT IN INCHES) ? (6.8 X AGE)

? WEIGHT IN POUNDS, HEIGHT IN INCHES, AGE IN YEARS ? EXAMPLE: 65 YEAR OLD FEMALE, 150 POUNDS, 5 FEET TALL

? 655 + (4.35 X 150) + (4.7 X 60) ? (4.7 X 65) = 1,284 KCAL

CALORIE NEEDS

? SO, HOW MANY CALORIES DO YOU NEED IN A DAY? ? TAKE YOUR BMR AND MULTIPLY IT BY THE ACTIVITY FACTOR THAT BEST FITS YOUR

LIFESTYLE ? SEDENTARY (LITTLE OR NO EXERCISE): BMR X 1.2 ? LIGHTLY ACTIVE (LIGHT EXERCISE/SPORTS 1-3 DAYS PER WEEK): BMR 1.375 ? MODERATELY ACTIVE (MODERATE EXERCISE/SPORTS 3-5 DAYS PER WEEK): BMR X 1.55 ? VERY ACTIVE (HARD EXERCISE/SPORTS 6-7 DAYS PER WEEK): BMR X 1.725 ? EXTRA ACTIVE (VERY HARD EXERCISE/ SPORTS & PHYSICAL JOB): BMR X 1.9

? PREVIOUS EXAMPLE IF LIGHTLY ACTIVE: 1,284 X 1.375 = 1,766 CALORIES/DAY TO MAINTAIN BODYWEIGHT

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CALORIE NEEDS

? THERE ARE APPROXIMATELY 3,500 CALORIES IN ONE POUND OF FAT ? IN ORDER TO LOSE ONE POUND A WEEK, YOU WOULD WANT TO DECREASE YOUR

DAILY CALORIES BY 500 (500 CALORIES X 7 DAYS PER WEEK = 3,500 CALORIES) ? IN ORDER TO GAIN ONE POUND A WEEK, YOU WOULD WANT TO INCREASE YOUR

DAILY CALORIES BY 500 ? THE AMERICAN COLLEGE OF SPORTS MEDICINE RECOMMENDS THAT CALORIES

NEVER DROP BELOW 1,200 FOR WOMEN AND 1,800 FOR MEN

? WHEN YOUR CALORIC INTAKE IS TOO LOW YOU WILL HAVE SEVERAL HEALTH PROBLEMS.

? ONE PROBLEM IS REDUCED MUSCLES MASS. ? YOUR BODY SEARCHES FOR SOURCES OF

ENERGY TO KEEP VITAL ORGANS FUNCTIONING AND IT WILL TURN TO YOUR MUSCLE MASS FOR THOSE ENERGY FOODS. ? THIS IS CALLED CATABOLISM.

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? YOUR METABOLIC RATE WILL DROP DRAMATICALLY IF YOU EAT TOO LITTLE CALORIES AND AFTER 3 DAYS OF LOW CALORIE INTAKE THIS WILL COMPOUND YOUR MUSCLE MASS LOSS.

? WHEN YOU DON'T EAT ENOUGH CALORIES YOU BECOME SLUGGISH, DEVELOP NUTRITIONAL DEFICIENCIES, AND ARE OFTEN HIGHLY IRRITABLE.

? IF YOU ARE LOWERING YOUR CALORIC INTAKE TOO LOW, YOU ARE ACTUALLY SETTING YOURSELF FOR HIGH WEIGHT GAIN WHEN YOU DO BEGIN TO EAT PROPERLY AGAIN.

? ANYTIME YOU'RE LOSING WEIGHT, YOUR METABOLISM IS SLOWLY DECREASING DUE TO YOUR REDUCED BODY MASS.

? THE SMALLER AND LIGHTER YOU GET, ESPECIALLY IF THERE'S A LARGE DROP IN SKELETAL MUSCLE MASS, THE FEWER CALORIES YOU NEED TO MOVE THAT BODY AROUND.

? YOUR CALORIE DEFICIT SLOWLY SHRINKS OVER TIME AS YOUR DIET PROGRESSES. ? AS A RESULT, YOUR PROGRESS SLOWS DOWN EVEN THOUGH YOU HAVEN'T

CHANGED HOW MUCH YOU EAT.

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METABOLISM

? TO SOME DEGREE, OUR BODIES HUM ALONG AT A PRESET SPEED DETERMINED BY GENDER AND GENETICS, BUT THERE'S STILL PLENTY OF WIGGLE ROOM.

? YOU HAVE A LOT OF CONTROL OVER YOUR METABOLIC RATE ? YOU CAN'T AFFECT HOW MANY CALORIES IT TAKES TO KEEP YOUR HEART

BEATING, BUT YOU CAN BURN AN EXTRA 500 TO 600 CALORIES A DAY BY EXERCISING PROPERLY AND EATING RIGHT ? LOTS OF DIFFERENT STRATEGIES

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JUMPSTART YOUR METABOLISM

? WORKOUT AND BUILD MUSCLE ? STAY HYDRATED ? SNACK SMART ? SPICE UP YOUR FOOD ? INCREASE YOUR PROTEIN ? TAKE OMEGA 3 FATTY ACIDS ? DRINK COFFEE AND GREEN TEA ? AVOID EXTREME DIETS

WORK OUT AND BUILD MUSCLE

? BY STRENGTH-TRAINING JUST A COUPLE OF TIMES A WEEK, YOU'LL REVERSE 50% OF THE SEEMINGLY INEVITABLE METABOLISM SLOW-DOWN THAT COMES WITH AGE, SAYS GARY HUNTER, PHD, A PROFESSOR OF HUMAN STUDIES AT THE UNIVERSITY OF ALABAMA AT BIRMINGHAM

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AMP UP YOUR EXERCISE

? AEROBIC EXERCISE CAN KEEP YOUR METABOLISM GOING SEVERAL HOURS AFTER YOU COMPLETE YOUR WORKOUT

? HIGH INTENSITY INTERVAL TRAINING (HIIT)- VERY INTENSE BURSTS OF EXERCISE FOR 30-60 SECONDS FOLLOWED BY SLOW RECOVERY FOR 1-2 MINUTES

? TRY RUNNING ON A TREADMILL AT A HIGHER SPEED OR A HIGHER INCLINE FOR 30 SECONDS, THEN WALK BRISKLY ON A SLOWER SPEED FOR 1 MINUTE, REPEAT 10 TIMES

? ONE AUSTRALIAN STUDY FOUND THAT THE PARTICIPANTS WHO INCORPORATED HIIT LOST THREE TIMES MORE BODY FAT THAN THOSE WHO EXERCISED AT A STEADY PACE

? NEXT TIME YOU RUN, SWIM, OR EVEN WALK, RAMP UP THE INTENSITY FOR 30-SECOND INTERVALS, RETURNING TO YOUR NORMAL SPEED AFTERWARD.

? USING THIS STRATEGY WILL HELP YOU CONSUME MORE OXYGEN AND MAKE YOUR CELL POWERHOUSES, THE MITOCHONDRIA, WORK HARDER TO BURN ENERGY

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? YOU INCREASE THE NUMBER OF MITOCHONDRIA AND HOW EFFICIENTLY THEY BURN THROUGHOUT THE DAY

? MITOCHONDRIA ARE OFTEN REFERRED TO AS THE POWERHOUSES OF THE CELLS. THEY GENERATE THE ENERGY THAT OUR CELLS NEED TO DO THEIR JOBS

? THIS WAY, YOU CAN EXERCISE FOR LESS TIME THAN IT TAKES TO PLOD ALONG AT THE SAME PACE AND STILL GET GREAT RESULTS.

BUILD MUSCLE

? SIMPLY PUT, MUSCLE IS MORE METABOLICALLY ACTIVE THAN FAT ? FOR EVERY POUND OF MUSCLE THE BODY BURNS 6 CALORIES PER DAY, WHILE

FAT BURNS ONLY 2 CALORIES PER DAY SO MUSCLE HAS A DAILY METABOLIC RATE OF ABOUT 3 TIMES THAT OF FAT ? THAT SMALL DIFFERENCE CAN ADD UP OVER TIME. ? AFTER A SESSION OF STRENGTH TRAINING, MUSCLES ARE ACTIVATED ALL OVER YOUR BODY, RAISING YOUR AVERAGE DAILY METABOLIC RATE.

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