Sundays are the best day for rest and preparation.
If you prepare for the week ahead you can guarantee success by having a map to follow. One thing to remember when writing/drawing this map is to be realistic. If you set unrealistic plans you will be setting yourself up for failure.
What is Metabolic Testing?
Physiologic evaluations based on actual oxygen consumed and carbon dioxide produced for:
- Resting Metabolic Rate – a measurement of calories used to maintain basic life functions such as circulatory, respiratory and brain function. RMR typically accounts for 60-75% of total energy used in a healthy person.
- Exercise Metabolic Rate – measurements used to determine the efficiency and types of fuels used (fats or sugars) during exercise.
- Aerobic Base – a zone based on heart rate that tells you where you are most efficient at utilizing fat as an energy source.
- Lactate Threshold (LT) – a marker that determines your maximal sustainable exercise intensity during which you burn fat and sugars. Beyond the LT, anaerobic metabolism begins to take over and glucose is predominately used as an energy source.
- VO2 Max -the maximum volume of oxygen that the body can consume during intense, whole-body exercise, expressed as liters per minute (L/min) or milliliters per kg bodyweight per minute (ml/kg/min). This number is largely genetically predetermined.
- Laboratory tests utilizing blood, urine and/or saliva to determine:
- how your body produces and utilizes energy at a cellular level.
- factors and imbalances that influence energy metabolism.
What are the Benefits of Metabolic Testing?
Information obtained through metabolic testing enables us to design individualized programs to help optimize your health and performance.
- Learning to exercise at an intensity relative to your metabolism determines the efficiency and effectiveness of your workouts and weight management program. When exercising too hard, your metabolism uses primarily sugars which can leave you feeling hungry, tired and sore afterwards. Too low of an exercise intensity doesn't challenge your metabolism to reach optimal levels and diminishes fitness improvements and weight goals.
- Taking a laboratory “peek” at your cellular metabolism defines those influencing factors affecting energy production. Imbalances of hormones and nutrients, the presence of toxins that can overload detoxification pathways and food sensitivities and allergies disrupting gastric-intestinal balance all influence optimal metabolic processes.
Is Metabolic Testing Right for You?
Absolutely! Through metabolic testing you have taken the first step towards making your metabolism work for you. Understanding how your body's metabolism works will give you the tools to lose fat while retaining muscle, increase energy levels and bring back that spring in your step and sparkle in your eyes!
Follow our program and you will see results in just a matter of weeks.
Lately you have probably been seeing a commercial by Dr. Scholls where a personal trainer is promoting shoe inserts that solve the problem of shin splints and other issues.
This is complete false advertising! A shoe insert can not correct a musculature issue. The lower leg and foot issues are from overactive or under active muscles which need to be corrected by strengthening and stretching exercises. In regards to shin splints it is a combination of overactive muscles and under developed muscles, which are typically engaged by running on different surfaces causing unused muscles to activate and overactive muscles to take over and apply pressure to the tibia. When the pressure is placed on the tibia it causes minor hairline cracks if the issue is not addressed when you first notice the pain.
Wearing a different shoe insert will not correct this issue! Please do not listen to Trainers that sell out to make a buck.
Set the Right Goals
Setting the right goals is an important first step. Most people trying to lose weight focus just on weight loss. However, you’ll be more successful if you focus on dietary and exercise changes that lead to long-term weight change. Successful weight managers select no more than two or three goals at a time.
Effective goals are (1) specific, (2) attainable, and (3) forgiving. “Exercise more” is a commendable ideal, but it’s not specific. “Walk five miles every day” is specific and measurable, but is it attainable if you’re just starting out? “Walk 30 minutes every day” is more attainable, but what happens if you’re held up at work or there’s a thunderstorm? “Walk 30 minutes, five days each week” is specific, attainable, and forgiving. In short, a great goal!
Nothing Succeeds Like Success
Select a series of short-term goals that get you closer and closer to the ultimate goal (for example, consider reducing fat intake from 40 percent of calories to 35 percent and later to 30 percent). Nothing succeeds like success. This strategy employs two important behavioral principles: (1) consecutive goals that move you ahead in small steps are the best way to reach a distant point, and (2) consecutive rewards keep the overall effort invigorated.
Reward Success (But Not with Food)
You’re more likely to keep working toward your goal if you are rewarded—especially when goals are difficult to reach. An effective reward is something that is desirable, timely, and contingent on meeting your goal. Your rewards may be tangible (e.g., a movie or music CD or a payment toward buying a more costly item) or intangible (e.g., an afternoon off from studying or just an hour of quiet time away from the daily demands of school). As you meet small goals, give yourself numerous small rewards; don’t wait to meet your ultimate goal for a single reward. The long, difficult effort might lead you to give up.
Balance Your (Food) Checkbook
Keeping track of your behavior—observing and recording calorie intake, servings of fruits and vegetables, exercise frequency and duration, or any other wellness behavior—can help alter that behavior. Self-monitoring usually changes a behavior in the desired direction and can produce “real-time” records for you and your health care provider. For example, you can track your exercise progress. A ¬record of increasing exercise encourages you to keep up the good work. If the record shows little or no progress, you know that a change of strategy is needed. Some people find that specific self-monitoring forms make it easier, while others prefer to use their own recording system.
Although you don’t need to step on the scale every day, monitoring your weight regularly (once a week) can help you maintain your lower weight. Use a graph rather than a list or calendar notations so that you have a picture of cumulative progress. Changes in your body’s water content, rather than fat content, are responsible for most of the up-and-down fluctuations from day to day. A long-term downward trend reflects fat losses.
Avoid a Chain Reaction
Identify the social or environmental cues that seem to encourage undesirable eating, and then change those cues. For example, you may learn from reflection or self-monitoring that you’re more likely to overeat while watching television, when treats are on display at the campus café, or when you’re around a certain friend. You might then try to break the association between eating and the cue (don’t eat while watching television), avoid or eliminate the cue (avoid sitting near the display counter), or change the circumstances surrounding the cue (plan to meet with your friend in nonfood settings). In general, visible and accessible food items often are cues for unplanned eating.
Get the (Fullness) Message
Changing the way you go about eating can make it easier to eat less without feeling deprived. It takes 15 or more minutes for your brain to get the message you’ve been fed. Slowing the rate of eating can allow satiation (fullness) signals to begin by the end of the meal. Eating lots of vegetables also can make you feel fuller. Another trick is to use smaller plates so that moderate portions do not appear meager. Changing your eating schedule, or setting one, can be helpful, especially if you tend to skip or delay meals and overeat later.
The Backsliding Phenomenon
You’ve just signed a contract with yourself to avoid high-fat desserts for one month when you’re presented with an array of your favorite “to die for” desserts. You say to yourself, “just this once” and satisfy your craving. Most of us have experienced the “backsliding phenomenon” in which we have lost our resolve and slipped back into a former bad habit. When it happens, be prepared for it and move on with your resolve. You’re most apt to backslide when you’re tempted by something unexpected and your self-control is threatened. You can remove high-fat snacks from your home, but not from other places you eat. Imagine tempting situations in your mind’s eye and practice coping with them successfully. If you do slip, don’t waste time with self-blame. Learn from the experience and get back on track.
The first thing all of us need to remember is the fact that our bodies require fuel to operate. Much like a car if it has no fuel it will not run. Well, also like a car our bodies perform better on cleaner purer fuel. With that said could everybody eat the same food and get the same effect? The answer is no. Some people can consume wheat and process it without noticing a difference in energy. Others for example will consume wheat and find they are fatigued an hour later. The reason for this is the pure and simple fact that everybody’s bodies are different. Not all of our metabolisms are the same. Also, some people have food sensitivities.
So, what foods should we be consuming? Every person needs to figure out what foods give him or her energy and which ones do not. When I say energy I do not mean short-lived energy that lasts an hour then you feel fatigued. All these foods are doing is giving you energy spikes, which, as we know also produce insulin spikes. Which intern helps us to produce more glycogen and store more body fat.
The food you consume should not contain High fructose corn syrup. They should also not contain high amounts of any of the following:
- And anything you cannot identify.
With this said, how many calories does our bodies require a day? This question is one that should not be taken lightly. We all are trying to accomplish something different so there are a few different calculations. Here are a few:
- Muscle gain: 50% carbs (2-3g/lb) 30% protein (1.0-1.8g/lb) 20% fat (.4-.6 g/lb)
- Fat loss: 50 % carbs (1.8-2.3 g/lb) 30% protein (.9-1.2 g/lb) 20 % fat (.3-.4 g/lb)
- Maintain: 50% carbs (2-2.5 g/lb) 30% protein (1.0 –1.3 g/lb) 20% fat (.4-.5 g/lb)
With the muscle gain plan you need to consume 20 –25calories to every pound of body weight.
With the fat loss plan you need to consume 13-17 calories to every pound of body weight.
With the maintain plan you need to consume 18-20 calories to every pound of body weight.
So now that we know how to figure out our personal daily requirement lets do so. The following will help us do that.
1 gram of fat equals 9 calories
1 gram of protein equals 4 calories
1 gram of carbohydrates equals 4 calories
1 gram of alcohol equals 7 calories
Once you have calculated your total numbers of calories and grams you are now ready to plan each meal.
The last thing we must remember is that our activity level also plays a big role. That is why we must pay attention to our food intake requirements.
I also have online nutrition plans available if you want to follow a plan and not design your own.