We all struggle with this. It does not help when the winter approaches and people, including myself, get trapped indoors due to a blizzard or feel tired from the weather. Bears hibernate and I sometimes ask myself why can't we?
1. Wilmore JH. Body Composition in Sports and Exercise: Directions for Future Research. Med Sci Sports Exer 1983;15:21-31.
2. Lennon D, et al. Diet and Exercise Training Effects On Resting Metabolic Rate. Int J Obesity 1985; 9: 39-47.
Beach season is approaching shortly and I know you guys and gals are at the moment dreading wearing your perspective boardshorts and bikinis, but I am here to save the day. I will not stand here and promise overnight results, like plenty of commercial diets, but I will give you tools to live a lifetime of beautiful beach bodies.
I have not forgotten about you sports enthusiasts either. Remember this: FAT IS DEAD WEIGHT! If you want to compete with the "big boys" you need to get to the right body fat percentage for your sport (details on this in upcoming tips). To keep it simple an optimal long distance runner will have a higher body fat than an optimal sprinter.
Jack Wilmore, who is currently a Distinguished Professor at Texas A&M (his bio: http://directory.cehd.tamu.edu/view.epl?nid=jwilmore), has written and researched the topic of the correlation between body fat and performance for decades. He said, "there is a high negative correlation between percentage of body fat and performance...".1 He even wrote a multi-edition textbook, "Physiology of Sport and Exercise", which is a great read for people interested in learning more details about this and many other topics.
These tips will cover a broad range of issues: why diets don't work, calories are not just calories, wacky witchbrews, and real ways to shed the fat.
Tip #1 - Train in the morning.
Why?
Exercise increases your resting metabolic rate (RMR). RMR is the energy required to perform vital body functions such as respiration and heart rate while the body is at rest. This does not just occur during your workout, but until you go to sleep, hours later. This means you burn more calories all day. Training late in the evening does not have the same effects. Your RMR will increase even after your workout at night, but once you go to bed your RMR drops fast. You lose the slow natural fat burning that your body does for you.2,3
Tip #1 - Train in the morning to increase your RMR.
Stay turned for more tips to come. Thanks for reading.
You're one step closer to happiness,
Vital Lifestyle
1. Wilmore JH. Body Composition in Sports and Exercise: Directions for Future Research. Med Sci Sports Exer 1983;15:21-31.
2. Lennon D, et al. Diet and Exercise Training Effects On Resting Metabolic Rate. Int J Obesity 1985; 9: 39-47.
3. Lawson S, et al. Effects of a 10-Week Aerobic Exercise Program On Metabolic Rate, Body Composition, and Fitness In Lean Sedentary Females. Brit J Clin Prac 1987; 41: 684-688.
This information is not intended to replace the advice of a doctor. Vital Lifestyle disclaims any liability for the decisions you make based on this information.
This information is not intended to replace the advice of a doctor. Vital Lifestyle disclaims any liability for the decisions you make based on this information.
© 2011- , Vital Lifestyle LLC. All rights reserved.
I was asked by Matt through facebook.com:
ReplyDelete"Question: Does this only apply [(referencing RMR)] when you are doing a cardio workout or is it applicable to weight lifting as well?"
That is a great question!
The simple answer: Any morning exercise, whether running or lifting, will increase your RMR for the day.
There is always room for research to understand more about RMR. Like everything in nutrition and sports science, everyone has his or her own bio-individuality, so this fact alone makes for a wide range of answers in the subject of RMR.