high metabolism « Diane Raymond's Blue Sky Blog

I'm sure you've heard the saying, "a calorie is a calorie," and that when weight loss is the goal, you can probably loose weight on a 1,200 calorie/day diet whether it is 1,200 Twinkie calories or apple calories. At this point, you might be thinking, "Cool! I'll go on the Twinkie diet!"Â Â Our bodies are smarter than that though, and I say, thank goodness. I know - I'm no fun at all :-). Last week at the grocery one of my kiddos held up a box of Twinkies and had the audacity to ask me to purchase them. I nearly burst a vessel in my forehead trying to restrain myself from smashing the box with......

My "go to" workout when too busy to work out

Being that it is summer, and there are vacations, kids home from school, camps, a lot of running around in circles...sometimes a workout is hard to knock out, even when intentions are high. When that happens, I have a 30-minute, total body workout that requires very little equipment, yet will leave you dripping in sweat. Wanna hear it? Here it is... You'll need:Â a set of 10 or 12lb wts (lighter if you like), a resistance tube 5-10 minute warm up @ 40-50% max heart rate Set 1: 10-14 Burpees (also called pop squats) 3-way lunges w/ dumbbells: Start with weaker leg leading. Take one lunge forwa......

Deals and Discounts - July 12: day planners, cookbooks, free coffee

Stumbled upon a few deals I'd like to pass along: 20% off planners! For all of you planners out there (you know who you are, planning each workout weeks in advance), get a head start on school year planning at MomAgenda. MomAgenda is offering 20% off small School Year books (use code: schoolyearsmom) Visit MomAgenda.com, offer expires 7.31.2011 *P.S. I LOVE MomAgenda planners. Seriously, love them - totally created by moms, for moms. Enough said. EatingWell magazine has a new book out: EatingWell 500-calorie Dinners for $22.45 (10% off the regular price). While you are planning workouts in you......

Review: Trigger Point Performance Therapy

Check out this video if you are unfamiliar with trigger point therapy... TPR Therapy, Ironman competitor Have you ever wished you could afford a personal masseuse? One who could come to your home, preferably daily, to help relieve you of the knots and muscle tightness that inevitably occur from daily workouts and, well, being a mom? In search of a solution to my IT band issues, I tried a chiropractor (not money well spent), stretching, massage therapy (therapist too gentle to release deep tissue), and my O.D. The O.D. provided the most valuable information: without proper biomechanics, the bod......

How to burn more fat

The mysterious " fat burning zone " continues to confuse many gym-goers. The theory goes something like this: working out in a "zone" of intensity that is less intense for at least 20 minutes will burn more fat calories than calories from carbohydrate. Is this true? Yes and no, but mostly no. You actually burn more calories from fat right now, sitting still, reading this post, than you do on the treadmill. That is because in the resting state, the body burns a higher percentage of fat calories. As you crank up the exercise intensity, you burn a little less fat per calorie. However, it really c......

May

How to lose a pound

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Losing weight seems like an easy enough thing to do, right? All you have to do is expend more energy than you take in. It sounds simple enough, but when it comes to science, nothing is really simple. There is information about your body you will want to know before you create a weight loss plan.

You’ll want to know what your resting metabolic rate is. This is how much energy you need just to exist (breathing, sleeping, pumping blood through your brains, maintain proper organ function, etc.
You’ll need to calculate how many calories you typically expend throughout the day now (not tomorrow when you start working out). The number you tabulate will be your calorie requirements today, not considering weight loss goals and not including calorie restriction.
With this number in hand, you’ll be able to calculate how much energy you need to expend and how many calories you should eat to lose weight.

Are you lost yet? Hang in there. Go through the formula I’ve provided below, and I’ll meet you on the other end of it.
Worksheet for Estimating Daily Caloric Range Using Lean Body Mass

1. Determine Resting Metabolic Rate:
_______ (current body weight) x 10 = _______(RMR)

2. Estimate how many calories you expend participating in formal, scheduled or planned exercise each day:
Calories per minute (for ea. given activity) x number of minutes spent exercising for ea. Activity = formal exercise energy expenditure.
________ (calories per minute) x ________ (no. of mins exercising) = ________ (formal exercise energy expenditure)
________ (calories per minute) x ________ (no. of mins exercising) = ________ (formal exercise energy expenditure)
________ (calories per minute) x ________ (no. of mins exercising) = ________ (formal exercise energy expenditure)

To find total calories used for formal exercise, use this formula to calculate each formal exercise you participate in (e.g., cardiovascular, strength training).

3. Determine how many calories you use for daily activity that is separate from scheduled or formal exercise:
• If you are sedentary, add 20-40 % of your RMR (found in step 1)
• If you are active, add 40-60% of your RMR
• If you are very active, add 60-80% of your RMR
__________ (%) x _________(RMR) = ___________(daily activity calories)

4. Add the answers from steps 1, 2 and 3 to compute your total daily calorie requirements:
_________ (RMR) + ________ (formal exercise calories) + _______ (daily activity calories) = ___________ (calorie requirement for the day).

Are you done with your calculations? Okay, now for the good stuff. The number from step 4 (your calorie requirement for the day) is the number of calories you need to consume to stay the weight you currently are.

To lose one pound (3500 Kcals) in one week, you need to expend 500 calories per day for 7 days. You could restrict calories you take in by 250 and burn 250 calories exercising, or any combination of the two, really. Ideally, you will want to do both: take in fewer calories and burn more calories by exercising. This will keep your metabolism nice and high, maintain muscle mass, and of course, help add tone and definition to your new-found body.