The Right -- and Wrong -- Ways to Boost Your Metabolism
By Craig Ballantyne
There are seven common “facts” about boosting metabolism, burning calories and losing weight. Some are true. Some are not. Today, I will tell you which to believe and which to avoid—and where to save your money.
Your metabolism is the engine that runs your fat-burning machine. More specifically, it’s the rate at which you burn calories every day. Children have a much faster metabolism while they grow, but a person’s metabolic rate declines with age, and even more so in sedentary individuals. If your metabolism has slowed with age, you’ll find it much more difficult to burn body fat with your workouts and diet.
There has recently become a large, lucrative industry in boosting your metabolism. All sorts of powders, potions, pills, drinks and secret techniques have been promoted to raise your metabolic rate and help you burn fat. The trouble is, very few of these metabolism boosters actually work.
The good news is that you can increase your metabolism through exercise and fat-burning nutrition. Of course, that shouldn’t surprise you. Staying active, building muscle and eating the right foods in the right amounts help you keep your metabolism stoked.
I’ve examined the claims about seven popular metabolism boosters, from exercise to nutrition, to show you which ones work and which ones aren’t worth trying.
1. Strength training.
Claim: Boosts metabolism up to 10 percent after a training program.
Is it true? Yes.
And a recent study from the prestigious Journal of Applied Physiology showed strength training also doubled post-exercise fat burning. Any "expert" who says strength training doesn't burn fat is living in the 1970's. Strength training MUST be a part of your fat-blasting workout routine.
Focus on multi-muscle exercises, such as squats, pushups, rowing and standing single-leg exercises such as lunges. Strength-train three days per week, taking a day off between workouts. Do total body workouts each day, picking one lower body exercise, one upper body pushing exercise and one upper body pulling exercise to complete your workout.
2. Eating breakfast.
Claim: Breakfast boosts metabolism because it breaks your overnight fast.
Is it true? This is a tough one to prove.
However, research clearly shows that eating breakfast is associated with successful weight loss. So make it a habit to consume some protein, fiber and fruit (and even vegetables) at this time. This will keep your appetite in check till your next meal.
An omelet made of omega-3-enriched eggs, along with broccoli, mushrooms and peppers, is a high-fiber, high-protein breakfast that helps you get a lot closer to your recommended intake of vegetables for the day.
3. Green tea.
Claim: Burns an extra 80 calories per day
Is it true? Yes and no.
It has been shown to burn 80 calories per day in young men on the first day of supplementation. But will this effect last once your body gets used to it? I don't think so.
After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say "No!"
Coffee is okay in moderate doses, and I recommend green tea to everyone for health reasons. But don’t expect rapid fat loss from green tea or green tea supplements. The only way you will lose fat with green tea is if you replace a 300-calorie Frappucino with an iced, unsweetened green tea.
4. Fat-burner pills.
Claim: Boost your metabolism big time!
Is it true? See the above comments on caffeine and green tea.
Most fat burners are simply caffeine pills with a few other ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will boost metabolism or burn fat. So it doesn’t matter if the pills contain green tea extract, caffeine, CLA, Hoodia or any other “miracle ingredient.” Research hasn’t proven the effectiveness of these pills. Avoid them, and avoid the potential crash and burn from high caffeine pills.
5. Ice-cold water with lemon juice.
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Is it true? Nice in theory, short in practice.
Nobody is losing fat with ice-cold water. If it sounds too good to be true … you know the rest of the story.
6. Eating six small meals per day.
Claim: Boosts metabolism and can help control cholesterol.
Is it true? Yes.
And it’s simple and effective. Try to split your meals up into smaller meals that can be eaten over the course of the day. Start the day with breakfast and then snack every three to four hours until your day is done. Avoid buffets or gorging at any specific meal. You’ll have a steady state of mental alertness and your body will be a fat-burning machine.
7. Interval training.
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
Is it true? Yes.
Interval training is simply a short bout of hard exercise followed by a short bout of easy exercise. This process is repeated about six times per workout (following a warm-up and preceding a cool-down). For example, you might speed walk (or run) for one minute and then walk at a slow pace for one minute.
A recent study from Australia found that an interval program led to more weight loss than a long, slow cardio training program. Other research has shown interval training results in greater fat burning during recovery from exercise. So while long, slow cardio training stops burning calories as soon as you step off the treadmill, interval training keeps your metabolism going and going and going.
Bottom line: Hard work and proper nutrition burn more calories and help you lose fat. On the other hand, magic pills and potions just don't work.
But that shouldn't be a surprise to anyone.
[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine.]
______________________________
Alternative Eating:
Coconut: The New Superfood
By Dr. Jonny Bowden
Lately it seems I can’t pick up a health magazine without reading about the benefits of coconut. Coconut oil is everywhere. And it’s about time. I gave coconut and coconut oil a “star” in the new book, “The 150 Healthiest Foods on Earth,” meaning even among that stellar group of foods it’s a standout.
How did this formally forbidden food (it contains a fair amount of saturated fat) redeem its reputation and become the latest darling of the superfood set?
Coconut actually contains a very healthy form of fat called medium-chain triglycerides (MCT). Although MCTs are indeed a form of saturated fat, they have some very unique properties. For example, MCTs are very digestible, which makes them ideal for people with digestive problems such as ulcerative colitis or irritable bowel syndrome.
MCTs also have antiviral and antimicrobal properties. Specifically, coconut and coconut oil contain a fatty acid called lauric acid, which has been found to be quite effective in fighting a number of bacteria. This makes coconut and coconut oil very effective for supporting the immune system.
Coconut has a reputation for fat burning, which, truth be told, is probably a bit exaggerated. There have been research studies showing that people who regularly incorporate coconut oil in their diets lose weight, but some of the studies suggest you have to eat practically 40 percent of your calories from MCTs to get the effect. But many people find that smaller amounts of MCTs, from coconut or from supplements, are very effective, if for no other reason than they help keep you full and thus less likely to overeat.
The other thing about coconut is that it’s incredibly stable. You can heat it to high temperatures and it doesn’t break down its chemical composition and create trans fats or other undesirable compounds.
As far as the supposed “dangers” of coconut fat, it’s worth pointing out that research has shown that populations such as the Polynesian Puka Puka and Tokelau islanders, who consume a very large percentage of their calories from coconut and coconut oil, have vanishingly low levels of heart disease.
And better still, not only is coconut amazingly healthy, but it is beyond delicious.
Coconut oil is now available in health food stores everywhere, but make sure to get a 100% cold-pressed organic brand. My favorite: Barlean’s.
[Ed. Note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He’s a board certified nutrition specialist with a Master’s degree in psychology. Dr. Bowden is also a life coach, motivational speaker, former personal trainer and author of the award-winning book, Living the Low Carb Life. For more information, click here….]
______________________________
Mind/Body/Soul:
What Do We Mean by “Mental Health”?
By Dr. Douglas Ramm
I am often asked to describe the relationship between health and mental health.
On one hand, our mental health is affected by our overall physical well-being, because whether and to what degree we are healthy makes a difference in terms of our level of emotional well-being. On the other hand, our health is in many ways a matter of the degree to which we are mentally healthy.
The truth is, our physical well-being depends on our mental health. This is clearly evident when we consider the fact that virtually all of the leading causes of death in the United States have something to do with how a person behaves. Many cancers are a result of smoking or of what people eat and drink. Heart disease and stroke are frequently a function of these behaviors as well as behavior patterns related to rest and exercise. Numerous other illnesses, accidental deaths and injuries are a result of how people deal with their sexuality, legal and illegal drugs and alcohol.
In looking at the relationship between those behaviors which have such obvious negative effects on health, it becomes evident that what motivates and perpetuates this dysfunctional behavior has something to do with choices people make in an effort to achieve and maintain emotional well-being. The fact that people are relying on these courses of action to find emotional well-being is evidence that there is a problem with their mental health.
Having a means of finding and holding onto emotional well-being, while at the same time preserving and promoting health, is part of what healthcare professionals mean when they refer to a person having mental health. In the coming weeks we will look at the relationship between mental health and emotional well-being and I will share with you how you can enhance your mental health and find real and lasting emotional well-being.
[Ed. Note: Dr. Douglas Ramm is a psychologist, philosopher, author and leading researcher in the field of emotional well-being, contentment and life satisfaction. He has appeared on numerous radio and television talk shows where he shares insights for enhancing quality of life.]
______________________________
Healthy Healing:
Real Men Do Eat Salad!
By Mike Adams
It's time for men to pay as much attention to natural health as women.
Thanks to popular culture, the image of men eating healthy diets has been "sissified." Those men who gobble down prime rib, milk, pizza, hamburgers, onion rings and sugary sodas are thought of as rugged American men. Real men!
Of course, the truth of the matter is quite different. As nutritional studies clearly show, those men who eat the salad greens, sprouts, superfoods and nutrient-dense ingredients have much higher sperm counts and mobility measurements as well as stronger libido and performance. Few men who pursue healthy diets ever turn to sex-enhancing medications such as Viagra because they simply don't need drugs! They perform well, regardless of their age.
These men are challenging the stereotype and expanding their options to include performance-enhancing, disease-preventing nutritional strategies that most men don't even know exist. Among the best strategies now being embraced by in-the-know men are:
. Fish oils (omega-3 fatty acids) for enhanced brain function, immune function, metabolism and cardiovascular health.
. Hemp protein and quinoa for complete proteins from plants (which avoid the chemical contamination found in most animal fats).
. Superfruit antioxidants for protection of the brain, heart, skin, eyes and cellular DNA. (These superfruits include acai, blueberries, raspberries, noni, mangosteen, goji and so on).
. Nutrient-dense microalgae (like blue/green algae, chlorella and spirulina) for cleansing the body, protecting the liver and greatly reducing the risk of digestive system cancers, including colon cancer.
. Mineralization strategies (taking trace minerals, zinc, magnesium and quality calcium supplements) to boost cardiovascular health, eliminate excess stress, accelerate tissue repair and recovery speeds and resist infectious disease.
. Planned sunlight exposure for enhanced creation of vitamin D, which prevents gum disease, diabetes, osteoporosis, depression, heart disease, obesity and all kinds of cancers including prostate cancer.
[Ed. Note: Mike Adams, the Health Ranger – a leading authority on healthy living -- is on a mission: to explore, uncover and share the truth about harmful foods and beverages, prescription drugs, medical practices and the dishonest marketing practices that drive these industries. For his latest findings, click here!]
__________________________________________________
These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 08-10-07] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com
There are seven common “facts” about boosting metabolism, burning calories and losing weight. Some are true. Some are not. Today, I will tell you which to believe and which to avoid—and where to save your money.
Your metabolism is the engine that runs your fat-burning machine. More specifically, it’s the rate at which you burn calories every day. Children have a much faster metabolism while they grow, but a person’s metabolic rate declines with age, and even more so in sedentary individuals. If your metabolism has slowed with age, you’ll find it much more difficult to burn body fat with your workouts and diet.
There has recently become a large, lucrative industry in boosting your metabolism. All sorts of powders, potions, pills, drinks and secret techniques have been promoted to raise your metabolic rate and help you burn fat. The trouble is, very few of these metabolism boosters actually work.
The good news is that you can increase your metabolism through exercise and fat-burning nutrition. Of course, that shouldn’t surprise you. Staying active, building muscle and eating the right foods in the right amounts help you keep your metabolism stoked.
I’ve examined the claims about seven popular metabolism boosters, from exercise to nutrition, to show you which ones work and which ones aren’t worth trying.
1. Strength training.
Claim: Boosts metabolism up to 10 percent after a training program.
Is it true? Yes.
And a recent study from the prestigious Journal of Applied Physiology showed strength training also doubled post-exercise fat burning. Any "expert" who says strength training doesn't burn fat is living in the 1970's. Strength training MUST be a part of your fat-blasting workout routine.
Focus on multi-muscle exercises, such as squats, pushups, rowing and standing single-leg exercises such as lunges. Strength-train three days per week, taking a day off between workouts. Do total body workouts each day, picking one lower body exercise, one upper body pushing exercise and one upper body pulling exercise to complete your workout.
2. Eating breakfast.
Claim: Breakfast boosts metabolism because it breaks your overnight fast.
Is it true? This is a tough one to prove.
However, research clearly shows that eating breakfast is associated with successful weight loss. So make it a habit to consume some protein, fiber and fruit (and even vegetables) at this time. This will keep your appetite in check till your next meal.
An omelet made of omega-3-enriched eggs, along with broccoli, mushrooms and peppers, is a high-fiber, high-protein breakfast that helps you get a lot closer to your recommended intake of vegetables for the day.
3. Green tea.
Claim: Burns an extra 80 calories per day
Is it true? Yes and no.
It has been shown to burn 80 calories per day in young men on the first day of supplementation. But will this effect last once your body gets used to it? I don't think so.
After all, take a look at caffeine. You can find studies that show it increases metabolism as well. But really, is anyone losing fat with caffeine? The revolving doors at Starbucks say "No!"
Coffee is okay in moderate doses, and I recommend green tea to everyone for health reasons. But don’t expect rapid fat loss from green tea or green tea supplements. The only way you will lose fat with green tea is if you replace a 300-calorie Frappucino with an iced, unsweetened green tea.
4. Fat-burner pills.
Claim: Boost your metabolism big time!
Is it true? See the above comments on caffeine and green tea.
Most fat burners are simply caffeine pills with a few other ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will boost metabolism or burn fat. So it doesn’t matter if the pills contain green tea extract, caffeine, CLA, Hoodia or any other “miracle ingredient.” Research hasn’t proven the effectiveness of these pills. Avoid them, and avoid the potential crash and burn from high caffeine pills.
5. Ice-cold water with lemon juice.
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Is it true? Nice in theory, short in practice.
Nobody is losing fat with ice-cold water. If it sounds too good to be true … you know the rest of the story.
6. Eating six small meals per day.
Claim: Boosts metabolism and can help control cholesterol.
Is it true? Yes.
And it’s simple and effective. Try to split your meals up into smaller meals that can be eaten over the course of the day. Start the day with breakfast and then snack every three to four hours until your day is done. Avoid buffets or gorging at any specific meal. You’ll have a steady state of mental alertness and your body will be a fat-burning machine.
7. Interval training.
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
Is it true? Yes.
Interval training is simply a short bout of hard exercise followed by a short bout of easy exercise. This process is repeated about six times per workout (following a warm-up and preceding a cool-down). For example, you might speed walk (or run) for one minute and then walk at a slow pace for one minute.
A recent study from Australia found that an interval program led to more weight loss than a long, slow cardio training program. Other research has shown interval training results in greater fat burning during recovery from exercise. So while long, slow cardio training stops burning calories as soon as you step off the treadmill, interval training keeps your metabolism going and going and going.
Bottom line: Hard work and proper nutrition burn more calories and help you lose fat. On the other hand, magic pills and potions just don't work.
But that shouldn't be a surprise to anyone.
[Ed. Note: Craig Ballantyne is an expert consultant for Men's Health magazine.]
______________________________
Alternative Eating:
Coconut: The New Superfood
By Dr. Jonny Bowden
Lately it seems I can’t pick up a health magazine without reading about the benefits of coconut. Coconut oil is everywhere. And it’s about time. I gave coconut and coconut oil a “star” in the new book, “The 150 Healthiest Foods on Earth,” meaning even among that stellar group of foods it’s a standout.
How did this formally forbidden food (it contains a fair amount of saturated fat) redeem its reputation and become the latest darling of the superfood set?
Coconut actually contains a very healthy form of fat called medium-chain triglycerides (MCT). Although MCTs are indeed a form of saturated fat, they have some very unique properties. For example, MCTs are very digestible, which makes them ideal for people with digestive problems such as ulcerative colitis or irritable bowel syndrome.
MCTs also have antiviral and antimicrobal properties. Specifically, coconut and coconut oil contain a fatty acid called lauric acid, which has been found to be quite effective in fighting a number of bacteria. This makes coconut and coconut oil very effective for supporting the immune system.
Coconut has a reputation for fat burning, which, truth be told, is probably a bit exaggerated. There have been research studies showing that people who regularly incorporate coconut oil in their diets lose weight, but some of the studies suggest you have to eat practically 40 percent of your calories from MCTs to get the effect. But many people find that smaller amounts of MCTs, from coconut or from supplements, are very effective, if for no other reason than they help keep you full and thus less likely to overeat.
The other thing about coconut is that it’s incredibly stable. You can heat it to high temperatures and it doesn’t break down its chemical composition and create trans fats or other undesirable compounds.
As far as the supposed “dangers” of coconut fat, it’s worth pointing out that research has shown that populations such as the Polynesian Puka Puka and Tokelau islanders, who consume a very large percentage of their calories from coconut and coconut oil, have vanishingly low levels of heart disease.
And better still, not only is coconut amazingly healthy, but it is beyond delicious.
Coconut oil is now available in health food stores everywhere, but make sure to get a 100% cold-pressed organic brand. My favorite: Barlean’s.
[Ed. Note: Dr. Bowden is a nationally known expert on weight loss, nutrition and health. He’s a board certified nutrition specialist with a Master’s degree in psychology. Dr. Bowden is also a life coach, motivational speaker, former personal trainer and author of the award-winning book, Living the Low Carb Life. For more information, click here….]
______________________________
Mind/Body/Soul:
What Do We Mean by “Mental Health”?
By Dr. Douglas Ramm
I am often asked to describe the relationship between health and mental health.
On one hand, our mental health is affected by our overall physical well-being, because whether and to what degree we are healthy makes a difference in terms of our level of emotional well-being. On the other hand, our health is in many ways a matter of the degree to which we are mentally healthy.
The truth is, our physical well-being depends on our mental health. This is clearly evident when we consider the fact that virtually all of the leading causes of death in the United States have something to do with how a person behaves. Many cancers are a result of smoking or of what people eat and drink. Heart disease and stroke are frequently a function of these behaviors as well as behavior patterns related to rest and exercise. Numerous other illnesses, accidental deaths and injuries are a result of how people deal with their sexuality, legal and illegal drugs and alcohol.
In looking at the relationship between those behaviors which have such obvious negative effects on health, it becomes evident that what motivates and perpetuates this dysfunctional behavior has something to do with choices people make in an effort to achieve and maintain emotional well-being. The fact that people are relying on these courses of action to find emotional well-being is evidence that there is a problem with their mental health.
Having a means of finding and holding onto emotional well-being, while at the same time preserving and promoting health, is part of what healthcare professionals mean when they refer to a person having mental health. In the coming weeks we will look at the relationship between mental health and emotional well-being and I will share with you how you can enhance your mental health and find real and lasting emotional well-being.
[Ed. Note: Dr. Douglas Ramm is a psychologist, philosopher, author and leading researcher in the field of emotional well-being, contentment and life satisfaction. He has appeared on numerous radio and television talk shows where he shares insights for enhancing quality of life.]
______________________________
Healthy Healing:
Real Men Do Eat Salad!
By Mike Adams
It's time for men to pay as much attention to natural health as women.
Thanks to popular culture, the image of men eating healthy diets has been "sissified." Those men who gobble down prime rib, milk, pizza, hamburgers, onion rings and sugary sodas are thought of as rugged American men. Real men!
Of course, the truth of the matter is quite different. As nutritional studies clearly show, those men who eat the salad greens, sprouts, superfoods and nutrient-dense ingredients have much higher sperm counts and mobility measurements as well as stronger libido and performance. Few men who pursue healthy diets ever turn to sex-enhancing medications such as Viagra because they simply don't need drugs! They perform well, regardless of their age.
These men are challenging the stereotype and expanding their options to include performance-enhancing, disease-preventing nutritional strategies that most men don't even know exist. Among the best strategies now being embraced by in-the-know men are:
. Fish oils (omega-3 fatty acids) for enhanced brain function, immune function, metabolism and cardiovascular health.
. Hemp protein and quinoa for complete proteins from plants (which avoid the chemical contamination found in most animal fats).
. Superfruit antioxidants for protection of the brain, heart, skin, eyes and cellular DNA. (These superfruits include acai, blueberries, raspberries, noni, mangosteen, goji and so on).
. Nutrient-dense microalgae (like blue/green algae, chlorella and spirulina) for cleansing the body, protecting the liver and greatly reducing the risk of digestive system cancers, including colon cancer.
. Mineralization strategies (taking trace minerals, zinc, magnesium and quality calcium supplements) to boost cardiovascular health, eliminate excess stress, accelerate tissue repair and recovery speeds and resist infectious disease.
. Planned sunlight exposure for enhanced creation of vitamin D, which prevents gum disease, diabetes, osteoporosis, depression, heart disease, obesity and all kinds of cancers including prostate cancer.
[Ed. Note: Mike Adams, the Health Ranger – a leading authority on healthy living -- is on a mission: to explore, uncover and share the truth about harmful foods and beverages, prescription drugs, medical practices and the dishonest marketing practices that drive these industries. For his latest findings, click here!]
__________________________________________________
These articles appear courtesy of Early to Rise’s Total Health Breakthroughs [Issue 08-10-07] which offers alternative solutions for mind, body and soul. For a complimentary subscription, visit http://www.totalhealthbreakthroughs.com
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