Teaching a Positive Nature to Children in Youth Sports

Teaching a Positive Nature to Children in Youth Sports

Discover Simple Changes You Can Make Today To Kick Start Your Metabolism

Learning how to keep a high metabolism rate is probably the holy grail of weight loss.  Some people are born with high metabolism, but for most of us it is imperative that we learn how our body works so that we can help it to run as efficiently as possible.  That means knowing what factors affect our metabolism, and what we can do to help it along.   

For most people, metabolism slows after the age of 40, and while we cannot control our age and genetics, there are things we can do to improve the way our body metabolizes food.   Our body is always burning calories.  Even when we are resting, we have a resting metabolic rate at which our body functions.  This resting rate is usually higher in people with more muscle mass.  At rest our body burns an estimated 6 calories for every pound of muscle and only 2 calories for every pound of fat.  Therefore, it stands to reason that strength training will work to increase our metabolic rate.  After a bout of resistance training, our body is given a boost in its metabolic rate because all of our muscles are activate.  This causes an increase in metabolism throughout the day.  Additionally, aerobic exercise does not necessarily increase muscle mass, but it does give us a metabolic boost.  Regular, intense exercise activates our metabolism in the hours following our workout.  By adding short bursts of jogging to your regular walking routine, or by doing a more intense class at the gym, we are able to give our body a signal to increase our metabolism.   As I stated in my blog “We are gathers and hunters,” we are designed for exercise, so use that to your advantage.

Another factor that affects our metabolism is our level of hydration.  Our body needs water to function properly.   Without water our metabolism slows down tremendously.  Studies show that even the slightest bit of dehydration immediately begins to slow the metabolic rate of the body.  Be sure to drink water or some type of unsweetened beverage before every meal, and snack on fruits and vegetables that contain fluids, rather than chips and pretzels.  It is also shown that iced, cold drinks prompt the body to burn additional calories during digestion, so water on the rocks is a great way to kick your body into a calorie burning mode.  Additionally, it is a good idea to drink an 8 ounce glass of water for every pound of weight loss during a workout to replace all the fluids that are released during exercise.  

Eating more often is also a great way to increase your metabolism.  Large meals with many hours in between prompt your body to slow down.  By decreasing the size of your meals, but eating them more often throughout the day keeps your metabolism going and burns more calories throughout the course of the day.  Having a small meal or snack every 3 to 4 hours is a good guide and it also helps you to eat less at meals if you eat regular, healthy snacks during the day.  On a side note, spicy foods can give your metabolism a 20% boost for up to 30 minutes, so if you like spice, then try adding some sliced green chilies or red pepper to your pasta or salad to give your body an extra jump.

Remember, metabolism is somewhat genetic, but there are many things that can be done to help overcome our genetic deficiencies.  I will be sharing more metabolism tips in my next blog, but for now try some of the above tips.  Who knows, you might just see some unexpected weight loss notice your energy levels increase.  Until next time, keep working on the healthy, happy life you deserve.

Coach Ellen's Product Recommendations:

Fire up your metabolism with this naturally based, thermogenic weight loss formula! Powered by the antioxidantsuperfood acai berry and the metabolism-boosting properties of Capsimax® (red hot pepper blend), UltimateThermoFit benefits are:

• Thermogenic weight loss formula
• Antioxidant benefits of acai berry
• Promotes increased calorie burning
• Helps boost metabolic rate
• Reduces appetite
• Provides energy

These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease.

For more information on health and wellness products that I recommend, please visit my website at:http://coachellen.myitworks.com

Time to begin...Strength Training!

The most important thing to know is that a good, maintenance strength training program does not mean body building or weight training.  It is as simple as using resistance bands and hand weights to keep your muscles strong and healthy.  We are not talking about bulking up.  

Once you have received the go ahead from your doctor, you need to choose two or three days each week to do your strength training program.  Each session should have a 24 hour rest period in between so your muscles have time to recover and rebuild.  This allows the C10 rebuilders, that we have discussed in earlier blogs, to repair and strengthen your muscles and body systems.

 

Remember, a strength training program should be done in conjunction with your cardio program for optimal health.  I have enclosed several links to beginner strength training workouts for you to use to get started. 

Resistance bands are great for travel, adding to your current weight training program, or even rehabilitating an injured area of the body that cannot take the stress of free weights.  Bands are economical and easy to use, and they are great for adding intensity and depth to your workouts.  They are also great for adding intensity to simple exercises like push ups and sit ups.  In addition, they are good for flexibility programs.

The important thing is to make the commitment to at least 2 days each week, and watch as your body begins to feel stronger, healthier and look leaner.  Good luck and keep working on the healthy, happy life you deserve.

Great Links to Strength Training with Resistance Bands:

Total Body Resistance Band Workout

Upper Body

Lower Body

Strength Training for Maximum Weight Loss

wwhttp://choosehealthandhappiness.blogspot.com/2011/05/strength-training-who-needs-it.html

Ok we are going to get back on track with our weight loss program in today's post.  I mentioned a little about strength training before, but today I want to cover that in more depth.  I am the world's worst when it comes to strength training.  I love cardio, but strength training bores me to death.  However, it is a necessary part of any good weight loss program.

Our metabolism occurs in our muscles.  If we don't keep our muscles developed and strong then it causes a lower metabolism rate than we want, and therefore, more weight gain.  You don't have to go out and spend a fortune on gym memberships or home equipment to have a good strength training program.  The following is a list of recommended supplies for a good home strength training program.

1.  At least one Exercise Band
2.  Set of Hand Weights
3.  A good Exercise Mat
4.  A Physioball or Exercise Ball

All these items can be purchased for a total of less than $100.  How simple is that.  No huge fees, no equipment taking up space and no stress over what to buy.  It's a simple basic list of supplies that will get you well on your way to a great strength training program.

Recommendations for Beginner Strength Training Program:
1.  Begin with a 2 session per week program
2.  Each session should include a total body workout of all the major muscle groups.  Upper body, Lower body and Core strength.
3.  Don't over work yourself in the first weeks of your training.
4.  Be sure to have a physical exam from your doctor prior to beginning any exercise program, and get approval to begin.
5.  Begin with low weight to help your body adapt to the new program.

I will be posting some sample workouts in the next week, so if you are wanting to begin a strength training program, but don't know where to start, then stay tuned.  I have what you need.  Until then, keep working on the healthy, happy life you deserve.

For more information on exercise and health visit: www.myhomegymtoday.com

Recommended E-books:

• If you are like me,  It seems there is never enough time to workout.  Well, fret no more.  Check out this fabulous e-book for busy people like us.  Click Here!

• For some practical and permanent weight loss Click Here

• Excellent Christian weight loss program Click Here