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     Fitness Tips For 8/24/2011

How To Keep Your Metabolism High

By Jeffry Meinecke

One of the area's many articles don't cover very well is eating enough
to keep your metabolism fired up.


My weight hit 230 lbs and I'm 55 years old - cholesterol, triglycerides 
went up (bad news had to do something).

Started working out:
4 day a week split routine moderate intensity
4 days a week 30 min Stairmaster or 45 min cycling moderate intensity

Eating changes:
5 meals a day smaller portions
Good mix fruits, veg and protein (got rid of all processed foods)

After 2 months I only lost 3 lbs now down to 227 lbs and stayed there 
for about a month. I just could not believe this.

So I went and talk with one of the health coaches in our clinic here at 
work and she suggested that I track what I was eating to make sure I 
wasn't eating more than I thought I was. 

What I found out totally blew me away. 
My goal was to reach 190 lbs by year's end. That's needing to lose 
about 2 lbs a week.
Total daily calorie budget 1685 cal
Total daily calories consumed 1255 approx.
Total daily calories burned -911 approx. (none of these calorie 
calculating website are 100% accurate)
Total calories I was trying to live on a day 344

I took this information to our personal trainer in our gym here at work
and she told me that my body was in starvation mode and I should never 
get below 1800 calories a day. She suggested that I start increase 
my calorie intake by 200 calories a week until I get my metabolism 
going again.

Now I have my Net calorie intake up to 1580 approx. a day. I'm losing about 
1.5 to 2 lbs a week now at 220 lbs :-)

Now I notice that the mix of fat 29%, carb 48% and protein 33%, is off 
balance. On one day it was 34% fat, 51% carbs and 15% protein. So now I'm 
working on keeping the mix at 20% fat, 40% carbs and 40% protein and I'm 
watching the amount of sugar and starch as well. I still want muscle and
strength so the mix of fats, carbs and protein is important.

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How To Keep Your Metabolism High

Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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