Monday 31 August 2015
Metabolism - Facts and Myths
The body's metabolism converts food into energy which is needed to produce and sustain cells and tissues. The metabolic rate is the rate at which calories are burned to perform these functions. The resting metabolic rate is the rate at which calories are expended during periods of rest.
Fact: Participation in regular exercise increases the body's metabolic rate. Aerobic exercise causes the body to burn calories well after the exercise session ends - during periods of rest. As a result, an increase in resting metabolic rate increases the total calories burned.
Many who are unaware of this spend needless hours exercising in order to burn all the calories they consumed during the day. They get disappointed when readings from the exercise machines only amount to several hundred calories burned. The fact is that most calories are expended during periods of rest. Only a small percentage of total calories is burned during exercise. Exercise, however, is the one component that makes this whole process work. One study has shown that as the level of exercise intensity increases so does the amount of post-exercise energy expenditure.
Fact: Strength training also known as weight training or resistance training may also increase the resting metabolic rate. Strength training increases muscle mass. Muscle burns energy in order to sustain itself while fat just sits there. As the muscle to fat ratio increases so does the resting metabolic rate. This "invisible exercise" (calories burned by muscle) continues to burn calories 24 hours a day.
A study was conducted by the Department of Kinesiology at the University of Maryland to determine the effects of strength training on resting metabolic rate (RMR), energy expenditure of physical activity and body composition. It was found that strength training significantly increased the RMR in the group of subjects that participated in this study.
Since muscle mass burns more calories than fat, a body with increased muscle to fat ratio will burn more calories even while at rest. And the fact that almost 70% of calories are burned during periods of rest, should encourage one to maintain her muscle mass by exercise and strength training.
Myth: Many people think they can't lose weight because they believe their weight is genetically predetermined. This is not true. In fact only 25% of your weight has been predetermined by your genetic make up. The rest is a product of your behavior, which includes diet patterns, exercise participation, and stress levels. Many studies have shown that metabolism can be increased by exercise participation and proper diet regardless of a person's age.
Evidence from a recent study from the Journal of Gerontology revealed that older people show the same muscle development as young people during weight training. Consequently, even the elderly can build lean muscle mass and therefore increase their metabolic rate.
In conclusion, in order to have a favorable body composition with a higher muscle to fat ratio, we need to exercise regularly. The addition of weight training further increases muscle mass which fuels the metabolic process. Add to that a well balanced diet and you have the perfect formula for weight loss maintenance.
Saturday 2 November 2013
How Does Pure Garcinia Cambogia Extract Aid Weight Loss?
There has been a lot of interest in pure Garcinia Cambogia extract and its impact on weight management. This plant extract sourced from the fruit of Garcinia Cambogia (also commonly known as brindleberry or gambooge) consists of a compound called hydroxycitric acid (HCA).
Having been the subject of comprehensive research, HCA has been clinically verified to stimulate weight management. This compound helps the body eliminate excess fat through several processes, including blocking fat production, enhancing emotional wellbeing, and reducing appetite.
So let's look at the ways in which pure Garcinia Cambogia can assist with weight management:
1. Blocks Fat:
HCA suppresses the activity of citrate lyase. Citrate lyase is involved in fatty acid biosynthesis. Citrate lyase is the connection between metabolizing carbohydrates and producing fatty acids. When HCA is present in the body, rather than transforming excess sugar into fat, this energy is used to produce glycogen in the liver and muscles. This prevents the formation of fatty tissues.
By enhancing the availability of glycogen in the muscles, the body has more energy available to help muscle growth. As a result, HCA promotes the development of lean muscle mass. Furthermore, the formation of triglycerides and bad cholesterol (LDL) are reduced by blocking the activity of citrate lyase. This helps to lower the risk of atherosclerosis.
2. Enhanced Emotional Well-being:
There are a couple of ways in which HCA promotes emotional well-being.
First of all, this compound assists with stimulating the production of serotonin. This feel good neurotransmitter lessens depression, anxiety and other mood disorders, which is great news for emotional eaters who seek consolation in food when they are feeling low. When mood is improved, the inclination to binge on unhealthy food items is reduced.
The 2nd way in which HCA improves emotional well-being is by lowering the concentration of the 'stress' hormone cortisol. This hormone can build up with time and have a variety of harmful effects, which includes weight gain. High levels of cortisol support the build-up of visceral fat cells in the belly area.
Excessive cortisol levels also impede the insulin-blood glucose relationship. This decreases energy availability and stimulates the brain to communicate food cravings to gain more energy. By decreasing cortisol concentrations, you'll crave less food and begin to lose weight.
3. Appetite Suppressant:
While HCA decreases food cravings by reducing cortisol levels, it also helps to suppresse appetite due to increased levels of glycogen. Increased glycogen levels stimulate receptors in the liver, transmitting messages to the brain that you've eaten enough. This lowers the amount of calories needed to feel satisfied, bringing about healthy weight-loss.
4. Choosing A Supplement:
Undoubtedly taking pure Garcinia Cambogia Extract offers a number of health benefits. However, you should beware when choosing a Garcinia Cambogia supplement. Opt for a supplement that is highly concentrated in HCA; more than 50 % if possible, and a high quality product with no extra ingredients.
Finally, one of the most crucial factors in the effectiveness of pure Garcinia Cambogia Extract has been shown to be how it is taken. It should be taken on an empty stomach approximately 30 to 60 minutes before a meal and with a glass of water. This ensures the HCA has been adequately absorbed before food consumption and will ensure maximum weight-loss benefit.
Pure Garcinia Cambogia Extract has been shown to be highly effective for weight management, as well as contributing to the other health benefits already examined.
Saturday 28 September 2013
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