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Fitness Tips For 8/24/2011
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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.
Example:
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
Cardio:
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