Exercise / Nutrition

So Where Do You Start?

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Everybody’s got a new diet, even giraffes and cats.  One says no fats, only carbs and proteins; another says no carbs, only fats and proteins, and lots of them; still another says it all depends on your blood type.  Blood type!?  And remember the cabbage soup diet?  Yep, I lost weight – muscle, fat, bones, hair ….. my sanity.  You name it.  I lost it.  So, what really is the secret to burning fat and building muscle?

Its all about three things:  your unique metabolism, the foods you eat and the exercise you get.  Its that simple.

Metabolism:  Knowing your unique metabolism allows you to establish a calorie budget that works best for your body.  Find someone to measure your basil metabolic rate (BMR), the calories you burn to maintain normal body functions such as breathing, keeping your heart pumping and your brain working.  Any decent trainer should be able to measure it in 10 minutes.  It’s well worth the trouble so you don’t end up eating tofu and bean sprouts when you could have had steak and potatoes, with a good wine or a nice cold beer.

Once you know your metabolism (your BMR) you can develop your calorie budget.  Consume more calories than you burn and you’ll gain weight.  Burn more calories than you consume and you’ll lose.  Don’t go crazy with this.  Just get the rough numbers down and stick to a simple plan.  

Foods:  The key to burning fat and building muscle is feeding yourself the right building blocks (proteins) and the right fuels (carbohydrates).  Get these out of balance and your chances of taking fat off, keeping it off and building muscle are minimized.   Many of us have done it the hard way through fad diets and have watched our weights yo-yo all over the map.  I see it every day.  Do it the way your body was designed by eating the right kinds of meats and vegetables and you’ll make rapid progress.  Minimize the fats, sugars, dairy and wheat products.  Eat frequently throughout the day.  And, believe it or not, there are easy ways to eat on-the-go and eat right without lugging around a cooler of Tupperware.  I do it every day.  Regardless, EAT !!!!!  Don’t starve yourself or your metabolism will drop rock-bottom and no diet or amount of exercise will get it to burn fat or build muscle.

Exercise:   Above and beyond your resting metabolic rate you burn calories through daily activities such as work and exercise.   And, yes, for some exercise IS work.  With exercise you tell your muscles to adapt, build more of themselves by burning the carbs you feed them and your excess fat as fuel.  No exercise, and the body has no choice but to store any excess as fat.

Bottom line:  check your metabolism, eat the right foods and get as much exercise as possible.  Its not new.   Finding out how to do it with our busy lifestyles, is.  And its not as difficult as some diet experts will tell us as they sell their diet books.

Everybody’s got a new diet.  One says no fats, only carbs and proteins; another says no carbs, only fats and proteins, and lots of them; still another says it all depends on your blood type.  Blood type!?  And remember the cabbage soup diet?  Yep, I lost weight – muscle, fat, bones, hair ….. my sanity.  You name it.  I lost it.  So, what really is the secret to burning fat and building muscle?

Its all about three things:  your unique metabolism, the foods you eat and the exercise you get.  Its that simple.

Metabolism:  Knowing your unique metabolism allows you to establish a calorie budget that works best for your body.  Find someone to measure your resting metabolic rate (RMR), the calories you burn to maintain normal body functions such as breathing, keeping your heart pumping and your brain working.  Nowadays, it’s a 10 minute test and costs about $50.  It’s well worth the trouble so you don’t end up eating tofu and bean sprouts when you could have had steak and potatoes, with a good wine or a nice cold beer.

Once you know your metabolism (your BMR) you can develop your calorie budget.  Consume more calories than you burn and you’ll gain weight.  Burn more calories than you consume and you’ll lose.  Don’t go crazy with this.  Just get the rough numbers down and stick to a simple plan.  

Foods:  The key to burning fat and building muscle is feeding yourself the right building blocks (proteins) and the right fuels (carbohydrates).  Get these out of balance and your chances of taking fat off, keeping it off and building muscle are minimized.   Many of us have done it the hard way through fad diets and have watched our weights yo-yo all over the map.  I see it every day.  Do it the way your body was designed by eating the right kinds of meats and vegetables and you’ll make rapid progress.  Minimize the fats, sugars, dairy and wheat products.  Eat frequently throughout the day.  And, believe it or not, there are easy ways to eat on-the-go and eat right without lugging around a cooler of Tupperware.  I do it every day.  Regardless, EAT !!!!!  Don’t starve yourself or your metabolism will drop rock-bottom and no diet or amount of exercise will get it to burn fat or build muscle.

Exercise:   Above and beyond your resting metabolic rate you burn calories through daily activities such as work and exercise.   And, yes, for some exercise IS work.  With exercise you tell your muscles to adapt, build more of themselves by burning the carbs you feed them and your excess fat as fuel.  No exercise, and the body has no choice but to store any excess as fat.

Bottom line:  check your metabolism, eat the right foods and get as much exercise as possible.  Its not new.   Finding out how to do it with our busy lifestyles, is.  And its not as difficult as some diet experts will tell us as they sell their diet books.

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