The key to sustainable weight loss (as opposed to the “yoyo” weight loss and weight gain of trendy weight loss fads) is a high resting metabolic rate and balanced nutrition. Your calorie intake should be linked to your resting and active metabolic rates.
Metabolic testing unlocks the secrets held in the individual physiology of each of our clients and is crucial to our success in helping people of all ages and abilities reach peak fitness and optimum body weight. Without this testing, all other exercise and nutrition programs are based on a guess when it comes to the calories you require each day to reach your goals.
Your resting metabolic rate, or the calories you burn throughout every minute of the day, is much more important for weight management than the calories you burn while exercising. The term “metabolic refers” to how your body makes energy. Your resting metabolic rate is the rate at which your body burns calories to run your bodily functions at rest
Many clients come to us in frustration because they have reduced their calorie intake and increased their training, but are still unable to achieve the body they desire. At this point, they are consuming fewer calories than their body needs for basic systems function, forcing their metabolism to slow to an idle to conserve every calorie consumed. The result is a sluggish metabolism that stores fat instead of burning it for energy. With the information gleaned from this test, we can accurately prescribe for you the quantity of calories you need in order to keep your metabolism revving all day long. The result is less body fat and more energy.
Strength Training For Women
With all the attention given to women’s health issues, it’s now widely understood that all women benefit from a resistance training program to maintain strong bones and healthy joints, and to avoid the insidious weight gain that comes with age.
“By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist and PT.
All women can benefit from weight training. Strength work can help manage weight, improve bone and joint health, and help improve or maintain balance in old age.
To lose weight you need to create a deficit in calories from your active metabolic rate. However, that is reducing calories BUT WITHOUT LOSING LEAN MUSCLE, otherwise you will be in worse situation than when you started.
To help preserve muscle mass, aim for at least 15 grams of protein at every meal, the amount of protein is personalised to the individual. And a Herbalife Formula 1 protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery. Eating soon after your workout not only speeds the recovery process, it also can prevent you from feeling deeply ravenous and overeating later on.
If you don’t maintain good levels of macro and micro nutrients, you may find you are never satisfied after eating, or still lack energy, making you reach for products such as sugary drinks, biscuits or other unhealthy snacks. These foods can cause an energy spike (rise in blood sugar) followed by an energy crash (fall in blood sugar), which leads to further fatigue and hunger. Skipping meals, especially breakfast may seem like a good way to cut calories, but it can leave you feeling tired and hungry long before your next meal. Hence taking a Herbalife Formula 1 Shake for breakfast…is a great place to start
Myths and Misconceptions
Various myths and misconceptions about the effects of strength training for women are primarily responsible for the lack of participation among women in the weight room. Unfortunately, despite the successes of female participation in strength training, many of these myths continue to prevail today:
“Lifting Weights Will Make Me Look Bulky” – Body building involves specific training techniques to increase size. Therefore, significant increase in female muscle size is not an issue if you train properly.
“My Goal is To Burn Fat, Not Get Stronger, So I Should I Run or Lift Weights?” While strength training in itself burns fewer calories than continuous aerobic exercise, studies show that increased muscle mass enhances metabolic function throughout the day. Even during rest, your metabolism continues to work at a higher pace when you have more muscle. Therefore, adding strength training to your cardiovascular (metabolic) routine exponentially increases your ability to burn unwanted fat, even when you are sleeping.
“Older Women Should Not Participate in Strength Training Exercises” – Older women must participate in activities designed specifically for them, in order to strengthen all of the large muscle groups to maintain maximum health and lifestyle performance. Health benefits received from this type of exercise are numerous: stronger bones and healthier joints, better balance and improved risk of falls, sustained independence later in life, and decreased risk of insulin resistance and diabetes.
10 Reasons Why Strength Training is Beneficial to Women:
1. Increases your lean muscle mass, and raises your metabolic rate to assist with weight management.
2. Helps improve body composition, i.e. more muscle and less fat at the same body weight.
3. Increases bone density to prevent and reverse the onset of osteoporosis.
4. Improves body strength and joint function, allows for ease of movement so that exercise, work, and daily activities becomes much less burdensome.
5. Improves circulation, coordination, balance, and overall health
6. Improves energy levels and mental focus
7. Helps avoid injury: a stronger body is less likely to become injured.
8. Helps develop a balanced, well-proportioned physique.
9. Helps you look better and improve your self-esteem, with a sense of personal empowerment.
10. Makes life fun! Improved conditioning will increase enjoyment of your favourite activities and sports.
At the gym with equipment, at fit camp using own body weight, in the swimming pool with aquafit using resistance bands, or at home using the 24 Fit Workouts with resistance bands and dumbbells. Which will become habit-forming for you?
24Fit gradually increases in intensity so you don’t workout harder you workout smarter. Over the 24 week programme, during the 3 separate phases trains your body to burn fat instead of carbs. Address common vulnerabilities of the human body regardless of age or previous activity level. Make your body more resilient to injury, unlike many “insane workouts” which lead to injuries.
Periodization training so you need to sequence your training, to develop one aspect of fitness at a time and then use that as a foundation to build the next. And principles which recognise that all exercise is much less effective if rest and recovery periods are not provided.
Do you know your resting metabolic rate, if yes, please share below so we can see how they vary based on height, sex and activity levels. If not, then make contact with us.