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Metabolism: It's Just Science
Posted by Gabrielle Reece
on Tue, Jul 25, 2006, 11:17 am PDT Post a Comment

Want to boost your metabolism? Be a musclehead. All you ladies out there who don't want to get "too big" lifting weights at the gym, listen up.

The one thing that really does help you lose weight or stay slim is how efficiently your metabolism works. So what does resistance training have to do with your metabolism? Science.

The reason an individual becomes overweight is scientific: They're taking in more calories then they're burning. On the rare occasion, it can be attributed to something else, but usually it's that simple. Crazy, huh? All this talk about losing weight and it really comes down to burning more calories or the same amount of calories you consume in a day. Did the heavens just part for you and the light coming shining down? Why have we gotten so far away from the simple truth of it all?

OK, enough preaching-let's get back to your muscles. If you're doing a cardiovascular activity (running, biking, swimming, walking), you burn calories for the duration of the time you're exercising. Now if you build muscles, your muscles become a calorie-burning machine. So let's say you lift weights for an hour. Your muscles will burn calories all day long.

I read about a study done by Tufts University that stated women who resistance trained for 15 weeks increased their metabolic rate by 15%. That's 1% a week! Walk that one around the block.

Why? By building muscle tissue, the ladies create tissue that burns calories even when they're not exercising. That's why when you go on a starvation diet, the first place your body attacks for calories is not the stored fat, it's the healthy yummy muscle tissue. Good stuff, those muscles.

I'm not talking about becoming Arnold. I'm talking about supplementing your exercise life with some form of resistance training. If you're truly paranoid about getting too big, then lift very light weights and do 12 to 15 reps. If you're not doing any kind of sport performance, then do time under tension training. That's where you do an exercise for a minute or two. Time under tension training isn't good for you if you're trying to be explosive (jumping or sprinting). It's not great for the fast twitch muscles. If you're just working out to look good and stay healthy, then it's wonderful. Any weight you can lift for 2 minutes isn't going to make you big. Trust me. Muscle is your metabolism and butt's friend. Love muscles.

If you want to take care of your metabolism function, then try to get decent sleep and don't skip meals (especially breakfast). You start off your day behind the metabolic eight ball if you skip the first meal of the day. Your body spends the rest of the day playing catch up, and you're not functioning at an optimum level. Once you get this system dialed-eating well, exercising, and adding resistance training to your life-it does become easier. It's like priming the water pump. Yes, you have to work hard in the beginning to get the water out, but once things start flowing, then you just have to tap the handle to get a bucket of water. Look at your calorie burning efficient self the same way.

I will say it one more time before I go-it's just science. Granted, overeating is a tricky emotional topic, but the way to stay a certain weight or get down to a desired number is very straightforward.
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it's great advice.. thanks for sharing Jodee
 
I know I am kind of late posting in this thread but I read the article and it raised some questions for me, so any help you guys could give me would be great.

I know the importance of weight training and I used to use the machines at the gym all the time when I was a member of Fitness One (an all womes gym) but the gym that I am a member of now isnt womens only and I am just not comfortable using the machines on "that" side of the gym cuz of all the men there. I know that is silly of me but I cant help but feel that way. To supplement I go to Curves 3 days a week on my lunch breaks. Does using the machines at curves count as time under tension training??? Also I do yoga and pilates once or twice a week at my regular gym, would the pilates count as well?

Again, any help you guys can give would be greatly appreciated :D
 
That's not silly at all, so no worries. As for Curves,yes it does count. It is both strength training and cardio. I still do strength training at home with some weights that I bought and the gym at my complex to do heavier lifting, it seems only the women here use the complex gym. I've never seen a guy in there, not even once, so that's pretty cool for me. I prefer not to work out with men too.

As for the pilates and yoga, I'd say theoretically they count, but I'm not sure.
 
Thanks Happy - It's good to know that my muscles are getting the work out that they need. As I've gotten older I've noticed that my clothes that used to fit me at a certain weight seem to be too small now at the same weight. I was worried that I was losing muscle and replacing it with fat. I imagine its just a consequence of getting older :( I think I may step up my curves workouts and try to go to the one here in town during the weekends to make sure I am getting as much muscle training as I can. Its horrible and superficial but it would really upset me to get the weight off only to end up all flabby everywhere I lost it. At least until they invent a bra for your butt - hehehe
 
You don't necesssarily have to go more often, just push yourself more on the machines. The good thing about them is that they are hydraulic and the harder you push them the harder they make it for you!

But don't feel limited to that, you can use things around the house to lift "weights" with. The detergent/softner bottles, water bottles, can foods. All those things are great, also resistance bands. Those allow you to work against your own body weight.
 
Ohappydaye is right, it would be a great idea to add in some variety, however you can. Variety in a program is essential.

Unfortunately, Curves is woefully inadequate that way.
 
Your right about curves not having alot of variety but it still manages to give me a boost during the when I get stressed at work. Last week I went and they had a new CD playing that had alot of classic rock songs and it made such a difference in my workout - I had alot more pep in my step :p Now everytime I go I hope that that one will be playing. Unfortunately it hasnt been playing since :(

I am really bad for working out at home. I have a long commute so by the time I get here and make dinner I am so tired all I want to do in crawl into bed. I have all this exercise equipment and work out videos and they are all collecting dust. My boyfriend said he would get me the Latteral Thigh Trainer or the Urban Rebounder for Christmas cuz I have been going on and on about them but I told him even tho I would totally love to get either I am scared that it will just be another thing to collect dust with my elliptical trainer, total gym, gazelle, and exercise ball (not to mention the dozens of videos) If I added up all the money I have spent during the years on exercise equipment I probably could have got lypo - hehehe
 
WOW! You have an impressive collection of gym equipment there!!

As for Curves, I used to feel the same way. I used to crave it! It felt so good after a stressful day to get in there and work out. Now...I'm a little bored but I'm looking for ways to re-energize my self in regards to Curves. The music is awesome though!

I wish I lived near you, I'd work out at your place. :p

I'm really bad about working out at home too...consistently anyway. I do it when the mood strikes me but otherwise once I walk through the door "life" happens and something needs my attention or I'm just tired. I need to go to a gym to keep me accountable or work out with someone else.
 
LOL - maybe I should open up my own gym in the basement!!!

I was just reading your diary OHD - as much as I could anyway, wow girl you got 114 pages in there!! Keep up the good work!!! You are an inspiration to us all!!!

Lots of Love!!!
 
So sweet of you to say! Keep up the great work and shaking it down at Curves! :D

...with all the stuff you've got you could work out a sweet deal with the locals and make all of your money back in no time! :p
 
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