Conquering Metabolism This Summer -- Without the Gym!

Losing Weight & Feeling Great!

Perhaps you have heard the buzzword "metabolism" over and over again, but never quite understood how to improve it, or what it really is.  Or, perhaps you've the usual approaches, but your efforts never really seemed to create the change that you needed to create energetic, healthy days.

"Metabolism" is a word that represents all the caloric reactions happening in the body. This includes burning calories for energy and movement, building lean tissue, immune system functions, brain activity, digestion, and more.

Your metabolism is unique to you: Roughly 60-70% of the calories burned in a day come from the normal daily reactions in your body that are necessary just to keep you alive. Your heart beating, your kidneys clearing waste from your blood, your brain functioning, the digestion of food, and other factors all contribute to that 60-70% -- even while you sleep!

Roughly 10-20% of calories burned are done so through normal daily activity. Walking around the office, doing the dishes, cooking, etc burn those 10-20%.

So, where do the remaining 10-30% of burned calories come from?  Those calories are burned from additional physical movement -- cardiovascular or anaerobic exercise.

If you're not getting these types of exercise in your day-to-routine, then you're missing a big opportunity for longer life and better health, because you're not burning any additional calories. That 10-30% above becomes zero, and your daily caloric expenditure is going to come from those calories burned from just being alive and maintaining normal daily activities. It is important to understand that the number of calories you burn each day is a major factor in maintaining weight and/or weight loss.

Are you ready for the good news?

Following these suggestions, below, will cause additional caloric deficit, but they will also lead to an increase in calories burned throughout the rest of the day... Yes, those calories burned "just to keep you alive" suddenly increase!  It now costs your body more calories each day just to live, all because you did any or all of the following:

• 2-3 times per week of appropriate strength training (100+ additional calories burned)
• 3-5 days a week of 20-60 minutes of appropriate cardiovascular exercising (100+ additional calories burned)
• Nutritionally packed meals/snacks   (5-10% additional calories burned)

Further, your age and genetic factors generally don't have to weigh as heavily into your metabolism as you might think.  While these factors can certainly play a role against you, lifestyle far outweighs the effects age and genetic heritage.  For example, people tend to lose muscle mass as they age, and that, in turn, reduces metabolism.  But, this isn't a necessary function of aging.  By sustaining muscle mass through healthy diet, proper exercise, and supplementation, a person can maintain muscle mass (lean tissue) through the aging process, and thereby minimize the effects of age working against metabolic factors.

Now, here is the bad news:  Skipping meals or cutting calories too low will lower your metabolism tremendously. This is generally the cause of weight loss plateaus. For example, a dieter loses weight quickly by eating very little -- usually fewer than 1200 calories daily. Then, after a few weeks of this, the breakdown of muscle and bone density has taken its toll on a dieter's metabolism, and the body weight starts to return. 

So, this is metabolism in a nutshell -- a crash course on the body weight basics.  But, there are lot more specifics that will be pertinent to you, and as with any science, the "devil is in the details".  If you aren't already, then we strongly suggest beginning regular Wellness with a Perfect Personal Trainer nutritionist and weight management expert.  Not only will your metabolism greatly improve (and stay that way), but your joints, bones, and heart will be tremendously healthier, also. 


And, with Fathers' Day coming up, we'd like to recommend a gift certificate for Dear Old Dad.  You can purchase in any quantity of sessions, and a free fitness assessment and consultation always starts things off - giving Dad the chance to meet with a trainer before using any of his gift certificate.  To make an easy purchase, just click here:  http://perfectpersonaltraining.com/gift_certificates/index.php


Questions or concerns about health and wellness with Perfect Personal Training?  Just call us at (877)698-3648 between 8am and 8pm Eastern Time during the week.  Every day, we help our clients achieve physical and mental success through safe, scientific, and well-balanced exercise.  Our clients love their results!

In Home Personal Trainer Tells Doctor The BMI Scale Is No Good

People are rightfully concerned about achieving a healthy body, but with all the misleading infomercials and pieces of data out there, one of the most misleading may be from your own doctor.

In Home Perfect Personal Trainer Aaron Dunn recently put together a press release telling physicians that the use of the BMI scale is outdated and, often, contraintuitive to fitness and wellness.

Primarily, a situation that we see too often is this:  Patient sees doctor and has BMI (body mass index) assessed, doctor says BMI is too high to be healthy, patient improves exercise and nutrition.

So far so good, right?

Well, here is the next step.  This is where things turn ugly.

The patient's new efforts will lose, let's say, 5 pounds of bodyfat.  And, the strength training, improved nutrition, and other associated factors will create 5 additional pounds of muscle and bone density.

Now what?  This patient has the same body weight as he or she did previously.  So, what does that do to his or her BMI?

The BMI stays the same, because it is a ratio of height to weight.

Well, what happens when the patient returns to the doctor to see how he is improving?

Read more at this link below.  This is a tremendously repeating scenario that DOES have a cure.  Please read the press release below to gain a life-changing understanding of your weight management efforts.

http://www.prlog.org/11279057-in-home-personal-trainer-exercise-instructor-tells-doctors-that-bmi-scale-is-no-good.html

(Fat loss and in home personal training are available through Perfect Personal Training.  Call 877-698-3648.  Due to the time of year, we're busier than usual, so if no operator answers then please leave a message and we will promptly return your call.  You can also visit http://perfectpersonaltraining.com/)

Is BMI Obsolete?

Hello, faithful readers!

This may be our most important post of the last year -- especially for those of you with an unhealthy body composition.  We encourage you to read this posting and respond with questions or comments, as the information below may help revolutionize the medical approach to weight management.

Since PPT's inception, we've declared that the Body Mass Index (BMI) is an inaccurate method of evaluating one's risk for fat-related disease.  Our reasoning?  BMI does not determine any difference between a person's fat weight and lean tissue.  This means that if you were to gain ten pounds of hard-earned muscle while losing ten pounds of excess fat, your BMI would stay the exact same, and your doctor would likely tell you that your exercise efforts were not paying off in terms of fat loss.  Imagine that... You lose fat, gain muscle, and then hear that your BMI hasn't improved.  You'd be making tremendous progress, but you'd be likely to become discouraged from a lack of understanding.  Unlike our methods of body composition assessment (also called body fat percentage assessment), The BMI is a simple system that looks at fat, bone, water and muscle as all falling into one category:  weight.

The medical community has continued to rely on the BMI because of it's simplicity and ease.  And, for non-exercisers, it has some merit (until they begin exercising and gaining muscle, at which point it becomes misleading).  From its inception the Body Mass Index has been questioned for its numerous flaws, and other quick and easy means have been evaluated.  But finally, researchers from the University of Michigan seem to have something on the horizon that is just as simple, but that illustrates a more accurate assessment of health risk.
After assessing anthropometrics, or body circumferences in more than 1100 children ages 6 to 18, correlations were found between neck circumference and risk for later diseases such as obstructive sleep apnea, diabetes, or high blood pressure.  Whereas abdominal obesity is not taken into account with the BMI scale, it does seem to correlate quite well to these neck circumference measurements, thereby leading the researchers to feel that neck measurement would present a more meaningful value to patients than the BMI.

Neck circumference and risk stratification charts are not currently available, but should become so in the near future. In the meantime, rely on direct measurements of body fat (body composition) with your Perfect Personal Trainer, along with anthropometric measurements to predict risks to health and to assess proper lifestyle modification.

Learn more about your risk factors and the best ways to reduce them!  Call (877)698-DO-IT (3648) to speak with a Perfect Personal Trainer.  We're even happy to schedule a free consultation, right in your home or office, and to evaluate your risk factors for you and your family.

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