By: Chad Ruf, Director of Personal Training

Hello Lose Weight Challenge participants!  Congratulations on getting to week two of the challenge.  This week I want to give you some tips on how to increase your metabolism with exercise and nutrition:

 

1.   Weight resistance exercise (weight training) - Although cardiovascular exercise is a great way to burn stored fat, weight training increases your metabolism for a longer period of time. After you run on the treadmill, your body burns calories for a few hours.  After weight training, you may notice some soreness in your muscles - even two or three days after your lift. This means your muscles are repairing themselves and that a lot of those calories you are eating are going to repair the sore muscle and will not store as body fat. This is the main reason I recommended weight training at least three days a week in last week's tips.  You will not bulk up from weight training unless you are eating a ton of calories and not doing cardiovascular exercise.

 

2.   Eat five to six meals per day - Think of your body operating like a car operates on gas. When you want to operate your car, you put in a certain amount of gas. When you are almost out of fuel, you add more gas. If you pour too much gas in the tank, the gas pours out all over the place. The same thing happens when you eat too many calories.  If you eat too many calories at once, these calories “overflow” into your body and store as fat. The goal is to eat more meals and avoid overeating when in the starving mode.  Here is a general recommendation that you can adjust it to your schedule:

    • 7:00 a.m. Breakfast
    • 10:00 a.m. Light Snack
    • 1:00 p.m. Lunch
    • 3:00 p.m. Light Snack
    • 6:00 p.m. Dinner
    • 9:00 p.m. Very Light Snack

3.   Drink lots of water - Considering your body is made up of about 60% water, this is a key area in speeding up your metabolism. The benefits of proper water consumption is that it flushes toxins out of the vital organs, carries nutrients to your cells and provides a moist environment for ear, nose and throat tissues. Lack of water can lead to dehydration and can drain your energy and make you feel tired. The general rule for water is the 8 by 8 rule. “Drink eight 8-ounce glasses of water a day.” However, during exercise such as what you are doing in this Lose Weight Challenge, you may need to consume an additional 2 – 3 cups per day to replace fluids lost during cardiovascular exercise. Drinking lots of water will make you feel better and will make your body operate more effectively.

 

Thanks again and have a great week,

Chad

 

Reminder: At 12:00 p.m. CST on March 21st I will be hosting a live Facebook chat on the Lose Weight Challenge. "Like" the Snap Fitness page on Facebook at http://www.facebook.com/snapfitness247 for weight loss challenge tips, motivation, and to get in on our live chat!

 

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