Strength training for a better metabolism

Hey Everyone...

Cool stuff today, I have a cool article on increasing your Metabolism with strength traing and I have a cool Boot Camp Workout you can try this weekend...

Here you go:

Strength Training

By Cassandra Forsythe-Pribanic, PhD, RD, CSCS

Q) I've heard that strength training increases my metabolism. How does it do that and will that help me lose weight?





A) Strength training, which involves using weights, bands, kettlebells or other forms of resistance that challenge your body to work harder than it does in everyday life, definitely does increase your metabolic rate. However, so does endurance exercise (such as running). The difference is how long and how much these activities boost your metabolism that really has an impact on your overall ability to lose body fat and/or decrease your weight.
Just so we’re all on the same page, let’s talk about the components of our metabolism:
First we have our resting metabolic rate, or RMR. This is the energy needed (quantified in calories) to keep our bodies alive – our heart beating, our lungs breathing, etc. Your RMR makes up about 60 to 80 percent of our total metabolic rate. The variation in RMR is due to individual differences among people, the foods we consume, and the activity we engage in which can directly change RMR.
Second we have the Thermic Effect of Activity, or TEA. The more active you are, the more your total metabolic rate will be increased. TEA includes all activity from mowing your lawn (with a push mower, that is), to playing basketball, to walking across the room. It’s not just structured activity, but also the activities that we engage in every day to live our lives.
Third, we have the Thermic Effect of Feeding, or TEF. This is the amount of energy expended to eat and digest food and use those nutrients to create more energy.
So our metabolism, known as total energy expenditure (TEE) = RMR + TEA + TEF. Each component is different for each person, resulting in unique metabolic rates.
Strength training increases our TEE by elevating the amount of calories expended in activity (TEA). The harder you strength train, the greater the amount of calories you burn through exercise. In turn, if your food intake does not highly exceed your needs and consists of quality choices, you will lose weight and body fat.
Interestingly, strength training also increases the amount of calories expended in your RMR. The reason it does this is by increasing the amount of lean muscle mass you carry, which requires more energy to maintain and repair than fat tissue.

Both strength training and endurance exercise will increase your energy expenditure at the time of activity, and for a few hours afterwards, when they are conducted at the same intensity (you all have experienced that increase in hunger after a good workout, whether it be strength or cardio work).
However, strength training is unique in that if you perform multiple sets of a challenging weight to failure, scientists have shown that the energy expended afterwards, known as EPOC (excess post-exercise oxygen consumption) can be elevated for 24-36 hours. Some people call this the “Afterburn” effect of serious strength training.
Overall, strength training can boost your metabolism, but it has to be more challenging than activities you do every day. You can’t expect 3lb dumbbells to make much difference to your metabolic rate if your children (that you carry around) weigh more, or your grocery bags are heavier. Your body needs to remember that strength training requires “strength” so you have to load your exercises accordingly. Otherwise your body won’t get the challenge it needs to build muscle, lose fat and look better in your clothes – and that’s what we’re all looking for, right?

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Week end Boot Camp Workout:

Bootcamp Workouts - Bodyweight Bootcamp Workout

LEAVE US YOUR THOUGHT AND COMMENTS

The bodyweight bootcamp workout burns maximum fat in minimum time with bodyweight exercises and cardio intervals that boost endurance.

Start with the first 3 exercises. Do each exercise individually for the sets and reps indicated resting about 20 seconds between sets.

Continue with 4 minutes of cardio intervals alternating between 20 seconds of jumping jacks and 10 seconds of recovery (8 rounds total).

Continue with the next 3 exercises in a circuit for reps indicated and absolutely no resting between exercises. After your first round take a 30 second break then repeat two more times. Move on to the next set of 3 exercises and repeat then the last 3 set of exercises and repeat.

Take a 60 second break then finish up with 4 minutes of cardio intervals alternating between 20 seconds of squat jumps and 10 seconds of recovery (8 total rounds).

Exercise
Stationary Bodyweight Lateral Lunge/Squat 1. Start by placing your hands behind your head and your feet placed with a wide stance. 2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot. 3. Return to the starting position and repeat the same movement to the other side. 4. Alternate this movement back and forth until the desired repetitions are met.bodyweight bootcamp workout tip: Shift your weight into your glutes and your heels and be sure to keep your elbows back. Shoulders should be stacked above hips and knees above heels. Take your time!	Sets Reps Weight/ Resistance 1 10 each side 2 10 each side 3 15 each side
Alternating Arm Swings Stand in an upright position and hold a weight plate in each hand. Raise one arm keeping it straight above your head. While bringing the arm back down start raising the other straight arm up over your head. Continue until the prescribed reps are completed.bodyweight bootcamp workout tip: Do not use weights but do it fast. This is a warm up exercise to take rotation out of shoulders so they perform better during all the upper body work ahead.	Sets Reps Weight/ Resistance 1 10 each side 2 10 each side 3 15 each side
Standing Pec Dec (w/ plates) 1) Begin movement by contracting chest muscles and joining elbows together. 2) Return to start position. 3) Remember to guide the movement with the elbows and not the forearm or hands.bodyweight bootcamp workout tip: o not use weights but do it fast. This is a warm up exercise to take rotation out of shoulders so they perform better during all the upper body work ahead.	Sets Reps Weight/ Resistance 1 10 each side 2 10 each side 3 15 each side
Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.bodyweight bootcamp workout tip: 8 rounds of 20 seconds of jumping jacks and 10 seconds of walking in place for a total of 8 min. of fat burning. The 10 seconds goes by fast so pay attention to the clock.	Sets Reps Weight/ Resistance
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 8 2 8 3 10
Side Plank 1 1. Begin in the plank position hips, shoulders, head all in one line. Hands underneath the shoulders and feet hip width apart, navel pulled in towards the spine, pelvic floor lifted. 2. Pick the right foot up and float it across to the outside of the left foot, keep the abdominals contracted and inhale float the right arm up towards the sky. Be sure that the left hand is underneath the left shoulder. 3. Do not allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs. Keep the hips and shoulders stacked on top of one and other and look up towards the sky. 4. The right foot is back, the left foot is forward and the shoulders are relaxed down away from the ears. Lift the right leg up to the inside of the left knee, tap and lower. Do not allow the left hip to collapse down towards the floor. 5. Maintain a straight line all the way down from the left foot to the left armpit. Keep the right knee and the right arm pointing up towards the sky. The abdominals are the power center for this pose, so do not lean onto the wrist or the feet to support the pose. 6. Repeat on the other side.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 8 each side 2 8 each side 3 10 each side
Slideboard Bodyweight Reverse Lunge 1. Start by placing your hands on top of your head and placing one foot on the slideboard or a "val slide". 2. Proceed to lunge by sliding your foot back until you reach full range of motion. Your front leg should be bent to about 90 degrees. 3. Return to the starting position by standing up using the front leg. 4. Repeat for the desired repetitions and then repeat with the other leg.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 8 each side 2 8 each side 3 10 each side
Elevated supine pullup 1. Start by grabbing onto a bar that is 3-4 feet off the ground. Next place your feet on a bench. 2. Proceed to pull yourself up until your chest reaches the bar. 3. Extend your arms back to the starting position and repeat for the desired repetitions.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 10 2 10 3 15
Advanced Tricep Bench Dip 1. Start by placing your hands on the bench and then placing your feet on top of the ball. 2. Once stabilized proceed to bend your elbows until your arms bends to about 90 degrees. 3. Return to the starting position by extending your arms until they are straight again. 4. Repeat for the desired repetitions.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 10-15 2 10-15 3 10-15
1 leg knee drive with stability ball 1. Start by placing your hands on top of a stability ball and hold yourself in a pushup position. 2. Maintaining good balance raise your left leg up towards your chest and then return your foot to the floor. 3. Repeat with the other leg. 4. Keep your abs drawn in tight and control the leg movement.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 10 each side 2 10 each side 3 15 each side
Plank Hold with leg raise on stability ball 1. Start by forming a parallel plank position with both feet on top of the stability ball and your hands on the ground. 2. Holding this parallel position raise one leg off the ball maintaining the plank position. 3. Repeat with the other leg. 4. Remember to keep your abs tight and your hips level with the rest of your body.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 8 each side 2 8 each side 3 10 each side
Single Leg Hip Extension on Ball 1. Assume back lying position on floor. Place hands at sides with palms down on floor. 2. Start position: Place one heel on top of Flexaball with knee slightly bent. 3. Raise hips off floor by pressing one heel into ball. 4. Return to start position. 5. To increase difficulty, raise and extend arms above chest.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 8 each side 2 8 each side 3 10 each side
Skiier Twist 1. Roll out onto ball in a prone position. The ball should be under your shins. 2. Keeping your hips and body parallel to the floor (no sagging of the hips) bring your legs in towards your chest. 3. Remember to keep your trunk parallel with the floor. 4. Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a somewhat straight line and somewhat parallel with the floor.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 10 each side 2 10 each side 3 10 each side
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.bodyweight bootcamp workout tip: 8 rounds of 20 seconds of jumps and 10 seconds of walking in place for a total of 8 min. of fat burning. The 10 seconds goes by fast so pay attention to the clock.	Sets Reps Weight/ Resistance

Popular Diets and Meal Programs for 2011

Hi Everyone,

So Today I wanted to share some of the stuff that's going on in the "DIET" world...

Every week more and more diets come out..I remember when I became a Level2 Certified Sports Nutrition Coach there were something like 35,000 diets.. CRAZY..

So here are some of the latest for 2011

#1, Volumetrics

The Trick: Lots of water in everything you eat

Pioneered by nutritionist Dr. Barbara J. Rolls, who co-authored The Volumetrics Weight-Control Plan with journalist Robert A. Barnett in 2000, the Volumetrics diet focuses on eating foods that have high water content to promote the feeling of satiety and combat feelings of hunger and deprivation. Foods such as soup and non-starchy vegetables are favored over calorie-dense foods like chips and cookies. "It's not a gimmick where you're giving up a whole food group," says Rolls. It teaches people to "eat for optimal health and eat what they should be eating."

Breakdown:
6-month attrition rate (n/a),
6-month mean weight loss (19.6 lbs.)
12-month attrition rate (27%)
12-month mean weight loss (17.4 lbs.)
12-month BMI decrease (2.9),
Nutrition score (n/a),

Clinical study (American Journal of Clinical Nutrition, June 2007)

#2, Low-fat diet

The Trick: Plenty of fat-free and low-fat foods

In a 2008 clinical study, researchers studied a diet based on the guidelines of the American Heart Association, in which a limit of 30 percent of calories comes from fat, 10 percent comes from saturated fat and 300 mg of cholesterol. The regimen is designed to reduce the risk for heart disease and stroke. When participants stuck to the diet with a limit of 1,500 calories per day for women or 1,800 cals/day for men, the diet produced the second highest short-term weight loss and the lowest short-term attrition rate among the clinical studies included in the rankings.

Breakdown:
6-month mean attrition rate (2%)
6-month mean weight loss (12.9 lbs.)
12-month mean attrition rate (6%)
12-month mean weight loss (11.3 lbs.)
12-month BMI decrease (1.0)
Nutrition score (n/a)

Clinical studies: The New England Journal of Medicine, July 2008, Annals of Internal Medicine, August 2010

#3, Weight Watchers

The Trick: Every calorie counts, plus weekly meetings and/or online support

In 2008, consumers spent more than $4 billion on Weight Watchers services and products, according to the company, and each week 1.4 million members attend weekly meetings around the globe. The 46-year old, publicly traded company offers everything from branded pastries and frozen dinners to mobile phone applications and cookbooks, and is currently in the middle of a successful campaign with slimmed down spokesperson Jennifer Hudson. The program recently revamped its point system based on calorie, fat and fiber count in an attempt to simplify the complicated factors in nutrition and weight. "We're really good at translating science into a method that real people can use in their everyday lives. That really was the impetus behind the points system," says Karen Miller-Kovach, the company's chief scientific officer.

Breakdown:
6-month attrition rate (17%)
6-month mean weight loss (12.3 lbs.)
12-month attrition rate (17%)
12-month mean weight loss (11 lbs.)
12-month BMI loss (1.9)
Nutrition score (n/a)

Clinical study (The Journal of American Medical Association, April 2003)

#4, Mediterranean diet

The Trick: A lot of fruits, vegetables, nuts and olive oil with very little red meat

A calorie-restrictive, Mediterranean diet with a target of 35 percent of calories from fat, primarily from olive oil and nuts, produced one of the lowest attrition rates in a 2008 study among the clinical studies that were compared for this list. The diet was based on guidelines presented in Eat, Drink, and Be Healthy, written by the chairman of Harvard's Department of Nutrition, Walter Willett, and published in 2001, one of many books built around the Mediterranean diet pyramid that espouses a fruits, vegetables, olive oil, beans and nuts (which contain mono-unsaturated fats) as a nutritional base. The diet gained mass popularity thanks to the diet book The Sonoma Diet, which landed on bestseller lists in 2006. Author Dr. Connie Guttersen says, "Fats like olive oil, nut butters, nuts are protective of Alzheimer's and reduce risk factors associated with gaining weight around the waist… and from a culinary standpoint, using flavorful fats means you eat more vegetables."

Breakdown:
6-month attrition rate (2%)
6-month mean weight loss (10.1 lbs.)
12-month attrition rate (4%)
12-month mean weight loss (10.4 lbs.)
12-month BMI decrease (1.5)
Nutrition score (n/a)

Clinical study (The New England Journal of Medicine, July 2008)

#5, Atkins diet

The Trick: Strict limits on all carbohydrates

Dr. Robert Atkins published Dr. Atkins' Diet Revolution in 1972, establishing what became one of the most popular diet franchises of the last decade. While the diet's popularity has waxed and waned throughout the last four decades, a generic low-carb diet has been proven to help keep the flab off once weight has been lost. The program limits dietary intake of net carbohydrates (total carbohydrates minus dietary fiber), which Atkins theorized increases one's metabolism and burns stored body fat. "When fat is used as fuel, as it is on a low-carbohydrate diet, it gets mobilized. It does not accumulate, so weight and cholesterol drop," Atkins said in 2000. (Washington Times, July 2 2000). Dr. Atkins started Atkins Nutritionals in 1989, producing low-carb food products for dieters and published Dr. Atkins' New Diet Revolution three years later. The book and its predecessor sold a combined 18 million copies in the U.S. By 2004, a year after Atkins death, more than 9 percent of the U.S. population was on a low-carb diet and pasta sales declined 10 percent. But by the end of 2005, the fad faded and Atkins Nutritionals declared bankruptcy (it reopened in 2006).

Breakdown:
6-month mean attrition rate (7%)
6-month mean weight loss (12.1 lbs.)

12-month mean attrition rate (11%)
12-month mean weight loss (10.7 lbs.)
12-month BMI loss (1.7)
Nutrition score (42.3 out of 70 (post-induction phase)

Clinical studies: The Journal of American Medical Association, March 2007, Annals of Internal Medicine, August 2010

#7, Jenny Craig

The Trick: Packaged food and weekly check-ins

Members of the Jenny Craig program start with the company's branded food and menu plan, and then gradually wean themselves off the products as weight-loss goals progress. Jenny and Sid Craig, who formed the company in 1983 in Melbourne, created the program. There are about 500 centers in the U.S. and the average customer reportedly spends about $100 per week on Jenny Craig food while enrolled in the program. Among the diets included in the list, Jenny Craig had the highest rate of short- and long-term attrition, but ranked second in terms of total weight loss over one year.

Breakdown:
6-month attrition rate (78%)
6-month mean weight loss (12.6 lbs.)
12-month attrition rate (93%)
12-month mean weight loss (15.6 lbs.)
12-month BMI loss (n/a)
Nutrition score (n/a)

Clinical study (International Journal of Obesity, February 2007)

#8, Ornish diet

Image: Kim Komenich, Time Life Pictures / Getty Images
The Trick: Loads of fiber, little fat and no meat, fish or alcohol

Dr. Dean Ornish is known in the medical field for his work in reversing coronary artery disease with diet, exercise, and meditation—the same approach he recommends for weight loss. In his 1993 tome, Eat More, Weigh Less, he outlined his model for a low-fat, vegetarian diet. Centered around fruits, vegetables and legumes, only 10 percent of calories come from fats and meats, oils, nuts, and alcohol are forbidden.

Breakdown:
6-month attrition rate (15%)
6-month mean weight loss (5.3 lbs.)
12-month attrition rate (22%)
12-month mean weight loss (5.7 lbs.)
12-month BMI loss (0.8)
Nutrition score (64.6 out of 70)

Clinical study: (The Journal of American Medical Association, March 2007)

#9, LEARN diet

The Trick: Low-fat diet with exercise and learning to change relationship with food

An acronym for lifestyle, exercise, attitudes, relationships and nutrition, the LEARN diet was created by Dr. Kelly Brownell. The diet is a low-fat regimen, with 55-60 percent of calories from carbohydrates and less than 10 percent from saturated fat. One of the more outspoken dietitians, Brownell gained attention in 1994 for suggesting via an Op-Ed in The New York Times that "since the government controls cigarette and alcohol advertising aimed at children, a similar rationale should apply to unhealthy foods," a proposition later dubbed the "Twinkie tax."

Breakdown:
6-month attrition rate (20%)
6-month mean weight loss (7.1 lbs.)
12-month attrition rate (23%)
12-month mean weight loss (4.9 lbs.)
12-month BMI loss (0.9)
Nutrition score (n/a)

Clinical study (The Journal of American Medical Association, March 2007)

#10, Zone Diet

The Trick: Perfecting the balance between carbs, fat and protein and strict portion control

The Zone Diet focuses on a ratio of carbohydrates (40 percent), fat (30 percent) and proteins (30 percent), which creator Dr. Barry Sears claims regulates blood-sugar levels. Sears' book landed on the bestseller lists in 1995 and versions have sold more than 4 million copies. Among the diets on our list, the Zone Diet produced the least amount of weight loss in the long and short term.

Breakdown:
6-month attrition rate (16%)
6-month mean weight loss (4.4 lbs.)
12-month attrition rate (23%)
12-month mean weight loss (3.5 lbs.)
12-month BMI loss (0.5)
Nutrition score (49.8 out of 70)

Clinical study (The Journal of American Medical Association, March 2007)

Well with that being said..

There sure is a lot of "DIET" info out there..

The truth is when you start a new meal plan, you need to stick to it.

It need to work, and you need to see results..PERIOD.

LEAVE YOUR COMMENT BELOW

I burned 1,007 calories just with this (Boot Camp)

Thursday night at Boot camp we kicked it up a notch!










I wanted to push a little more, but I wanted number to back it up.










I was asking for constant feedback from everyone wearing a heart rate monitor.










We had heart rates in the 160,170 and 183 beats per minute..with no treadmills anywhere :-)










Calories burned close to 600 in just 45 minutes










Then










I saw Joel Marion post this on his blog:










Here’s a little-publicized fact:










If you want fast results, you’re going to have to work out HARD. Oops…looks like I just lost 99% of the world as a potential customer.





















Nevertheless, it’s a FACT. Effective fat burning workouts are uncomfortable by nature.










Let me ask you this…










When is the last time you felt “uncomfortable” during a workout? I’m talking about “hands-on-your-knees, sucking-wind, sweat-dripping-on-the-gym-floor” uncomfortable? For most people it ain’t recent.










But it’s absolutely necessary.










Why? Because it’s not about how many calories you burn during a workout – it’s about how many calories you burn after.










Classic example: For the last two weeks I’ve been working out with a guy by the name of Dan “The Machine” Long. He doesn’t call himself that, but I do. Why? Because he’s a machine. Pretty self-explanatory.










Well, yesterday Dan put me through a workout that resulted in me burning 647 calories in 45 minutes. Not too shabby. But that’s not where the real magic happened – no, the real magic happened about 20 minutes later when I pulled in to my garage and that same calorie monitor read 1009 calories.










That’s 362 additional calories burned while sitting on my butt driving home – that’s more than most people burn in a 30 minute workout, and I did it while sitting around.










Had I left the calorie monitor on for another hour, it probably would have read somewhere around 1500 calories (nearly TRIPLE the caloric burn of the actual workout).










And I attribute that kind of dramatic “afterburn” directly to the intensity of the workout, and more specifically to a concept that Dan refers to as “kill mode”.










What is kill mode? Well, allow me to define it for you, straight from Results Dictionary:










Kill Mode (‘kil · mōd) noun – a mental shift that occurs approximately half way through a work set in which fatigue is ignored, adrenaline prevails, and all-out max effort fat loss domination begins










Boom!










A practical example:










Let’s say you’re doing a timed set of jump squats for one minute. The first 30 seconds is auto-pilot. The final 30 seconds is when you enter kill mode – you forget about how you’re feeling, you allow adrenaline to take over, and you give it your all. You push. You go harder. You dominate.










That’s kill mode, and it works — bigtime.










Is it uncomfortable? YES. Is it HARD? Absolutely. Does it require mental toughness? You better believe it.





















But as I stated at the very beginning of this post, you’re NEVER going to get the results you’re after without truly, genuinely working HARD.










Think about it – are you truly pushing yourself during your workouts? Does each set end with a “kill mode” moment? If not, you’re barely scratching the surface of your fat loss potential!










So here’s what I want you to do:










Leave me a comment and let me know if you are getting the same kind of results or not..










and I will send you a free fat blasting workout