Strength Training…the Key to Healthy Metabolism

strength trainingLooking to rebuild a healthy metabolism?

Look no further than strength training.

Muscle tissue in both men and women deteriorates at almost every stage of life. Strength training is the key to building and replacing that muscle.

Many people don’t realize that muscle is the “driving force behind your fat burning mechanism – your metabolism.

The equation is simple: The more toned muscle tissue you possess, the more efficiently your body will burn fat and the more of it you will continue to burn over time. [Read more…]

Your Cellular Furnace…Your Mitochondria

mitochondria1Mitochondria is a word that very few people outside the scientific and health industry have ever heard.

And yet, there can be as many as 200-2,000 of these little powerhouses inside each one of your cells each one responding to the metabolic signals that you give them…or don’t give them…whatever the case may be. [Read more…]

Outsmart Your Hunger Hormones

gremlin2Human bodies are amazing machines…when they are functioning properly.

The body functions best when in a state of “homeostasis”….when it is in a state of balance.

When our body weight is normal, our health is good, we are mentally happy and exercising regularly our bodies are in a state of metabolic balance allowing our hormonal systems to function at peak performance which in turn keeps us healthy, our weight stable and disease at bay.

Any disruption such as becoming overweight rattles the hormone balance in the body and ends up perpetuating a vicious cycle of weight loss and gain. [Read more…]

Cardio verses Resistance Training

11032983_792258797532103_1410477182_nNumerous studies have shown that exercising too intensely…including cardio exercise causes negative effects on health while moderate-intensity cardio exercise actually boosts health and fitness.

The body perceives endurance exercise as a form of stress on the body and responds to this stress by increasing cortisol. Cortisol is the “flight or fight” hormone that results as a normal adaptive response to the physical demands of exercise. Chronic elevation of this hormone is associated with signs of aging such as loss of lean muscle, belly fat, inflammation and reduced immunity.

Cardio has long been associated with weight loss…however, the effects are deceptive. When you are on a calorie restrictive diet and you are performing extreme endurance exercise, your body turns to muscle as an energy source and the result is a depletion of your valuable muscle tissue. Not only that, but intense cardio will increase your appetite making your diet all the more challenging. [Read more…]

Lacking Nutrients Can Cause Weight Gain

essential-nutrients-2-638With weight gain it’s not always about too much of something going into your body but sometimes can actually be about what’s not going in your body…what your body is lacking.

Even though it does not get the kind of attention that other weight-gain issues do, vitamin and mineral deficiency can and does lead to unwanted weight gain.

It’s not by chance that vitamins and minerals are referred to as essential nutrients. Essential is the keyword here. Without these nutrients, our health suffers and deteriorates, severe disease and sometimes even death is the result. In other words, vitamins and minerals are not options…they are crucial to your health. [Read more…]

Understanding Your Body’s Weight Set-Point

set-point2What is “set-point” theory? Set-point theory basically states that each one of us has a set-point body weight that our bodies are going to try and maintain and in fact, will actually fight to maintain.

In fact, it is your set-point that has your Leptin and various different hormones trying to get you to put more body weight back on-or at the very least, stop losing more body weight. Your metabolism likes hanging out at a certain set-point.

Set-points are different for each individual and that’s why it’s dangerous to just refer to any “ideal” weight charts you find in doctors offices. It’s not all about the genes we inherit, eating habits and exercise habits also help to determine your set-point. [Read more…]

Thyroid Dysfunction and Yo-Yo Dieting

thyroid-weight-lossHormones are chemical substances produced in the body that control and regulate the activity of certain cells and organs. Life would not exist without hormones doing their jobs; they essentially affect every activity of life…digestion, metabolism, reproduction, growth and mood.

Thyroxine, one of two thyroid hormones (the other is triiodothyronine) is incredibly important because it controls the rate at which our cells burn energy…in other words, our metabolic rate.

Thyroxine is also called T4 and is made up of the amino acid tyrosine and 4 iodine atoms. Even though T4 has little effect on our cells, enzymes in the liver and kidneys convert T4 to T3, an active hormone that stimulates our cells and thyroid receptors which in turn affects our metabolism. [Read more…]

The Power of Refeed Day

keep-calm-it-s-refeed-dayYour body does not view your diet the same way you do. When you diet, your body doesn’t realize that you’re just trying to get as lean as possible.

The body has a whole different view of the situation.

Your body begins to view your diet as possible famine. When it senses famine it goes into serious defense against starvation by conserving fuel. It slows down your metabolism which then prevents any further weight loss.

If you were actually experiencing famine and risking starvation, this would be a highly beneficial protective feature. [Read more…]

Muscles, Energy and Metabolism

thermicHere are some basic key tips to understand when talking about muscles, energy and metabolism.

What you need to know:

Muscles use energy when they contract (they are highly metabolic so the more toned muscle tissue you have the more calories you burn).

The more intense muscle contractions become the more energy they will use to perform the movement.

[Read more…]

Mitochondria the Power Station of the Cell

mitochondria the little beanInside each cell is a structure known as mitochondria which means “little bean”. It is appropriately named because that is exactly what they look like, tiny bean shaped energy factories inside every one of the body’s cells converting the food we eat into energy. When the food we consume is combined with oxygen this fuel mixture is used to run every system and process in our body.

Since fat is part of the food that they convert, our mitochondria need tip-top “fitness” working fast and efficiently if we are going to burn off excess body fat A single cell may have anywhere from 200-2000 or more mitochondria.

The hardest working cells such as those in the heart, liver or muscles contain the greatest number. Without these little powerhouses doing their job, you would not be able to breathe much less walk out your front door.

Simply put they are responsible for keeping you alive…a pretty important job! [Read more…]