LETTERS From CAMP Rehoboth |
Fitness at the Beach: Up Your Metabolism |
by Rick Moore |
One of the most frequently asked questions at the gym is, "What do I have to do to get my lazy metabolism going so I can lose weight and tone up?" First off, you have to know what metabolism is. Without metabolism, there would be no life. It is an inclusive term for the chemical reactions by which the cells of an organism transform energy, maintain their identity, and reproduce. Lets face it, folks. The majority of Americans are overweight. This contributes to the slowing down of ones metabolism, and goes hand-in-hand with Americas lack of activity. How many of us, after a hard days work, go home, chow down on dinner, and then plop ourselves in a big fluffy easy chair to watch TV for the rest of the night? I can see this happening once and even twice during the course of the week, but when it happens more than that, your lack of activity could be detrimental to your health. Ive got some suggestions to give your metabolism a jump-start: Why not join a gym? Since summer is over and the days are getting shorter, you probably have more free time. The staff could guide you into a program that would be the most beneficial for your body type. Besides, gyms can be a very social place to meet new friends. Join an aerobics class. Whether youre new to this type of activity or an old pro, you can really up your metabolism by joining in with your friends and neighbors, dancing to great music and learning new moves. Got a swimming pool? Use it. One of our gym members, Tom, does 75 to 100 laps in his swimming pool every other morning. I dont expect everyone to do that many, but it sure is a goal to shoot for. Take advantage of it while the weather is still warmthat is, unless youre lucky enough to have a pool heater to extend the season. Get up earlier in the morning. By rising an hour earlier, you actually raise your metabolism by being more active for a longer period of time every day. By being up longer, your body is burning more calories. Many of us sleep 8 hours or more. Try 7 hours of sleep. Notice any difference? Believe it or not, it is better to work out in the morning than in the evening (that is, if its possible for you to do it.) Your blood sugar is lowest in the morning and your body is free from sugars racing throughout your bloodstream. Youll more than likely notice big results because you have no food to burn prior to tapping into your body fat. Try it once or twice a week if you can. Take rover (the dognot your spouse) on a walk. This not only benefits you, but Im sure the pooch would appreciate the exercise and the quality time you have together. Got a chance to dance this weekend? Then go for it. I know that at SUNDANCE, David and I were on the dance floor for over an hour movin and groovin. We burned some serious calories! As you sweat, make sure you drink plenty of water to replenish yourself. Eat more protein! Thats what I said. Eating more protein has been proven to boost the metabolism. Skeptical? Well, we all know carbohydrates are supposed to be good for us, but it is, in fact, protein that keeps us going throughout the busy day. Ive always said we dont eat enough protein in our diets. Heres a good reason to. If you cant work out in the morning, why not work out on your lunch hour? We have a big rush at the gym from the lunch bunch. Some are here for 30 minutes, others work out a full hour. Yes, these people are mostly the business owners. Did you already do your gym workout routine? Well, why not change it. Many of us, myself included, will get into the bad habit of doing the same routine over and over again. For your muscles to respond, try mixing things up a bit. Dont be afraid to try this, because your metabolism reacts to variety much the same way your muscles do. Instead of starting out your workout routine doing chest, why not start out doing legs. And try to add or subtract different exercises from your workout schedule. Really dont feel like pumping the iron today? Than hop on a bike, a treadmill, or a stair stepper. That will get your pulse moving. Ive cured many a personal slump by just substituting a cardio workout for my regular heavy iron workout. The change felt really good. My energy level was restored. Heres a little tidbit to boost your metabolism. Eat most of your calories in the earlier part of the day. Try to ingest most of your carbohydrates and starch calories before 2 or 3 oclock in the afternoon. Youre less likely to lose weight if you eat starches well into the afternoon and evening. This will let you have more protein and vegetables later. You already know what Ive said about getting more protein! OK, now heres the one weve probably all been waiting for and wanting to hear. Make sure the kids arent around when I sayhave sex, and often! Sex can burn more than twice as many calories as sleeping, depending on the intensity, and I dont mean intense sleeping. Besides being a great tension releasejust ask Bill and Monicait will elevate your mood and up your metabolism. Get creative and get active. Well, there you have itmany different ways to boost your metabolism and start you on your road to health and fitness. Even though the "second season" has started, Ill still see you at the beach. Rick Moore is a personal trainer certified by the American Fitness Professionals & Associates. He believes in common-sense, drug-free training. Visit him at Ricks Fitness & Health, Inc., in beautiful downtown Milton. Check out his website at http://www.enrapt.com/ricksfitness, or give him a call at (302) 684-3669. |
LETTERS From CAMP Rehoboth, Vol. 8, No. 13, September 18, 1998. |