More on Health

October 9, 2007

1. Eat a lot of protein, it helps muscle growth which limits fat storage.  Also, it uses more energy to digest it so by eating it you spend more calories.  Follow the food pyramid, but add some extra protein.

2. Eat small portions every 2-3 hours and always eat first thing in the morning–to jump start your metabolism.   

3. Don’t use the scale as a measurement tool for success, use measuring tape around gut or body fat percentage.  You could be losing muscle and not fat and be falsely excited or gain muscle and feel discouraged because you didn’t lose any weight.  

4.  Work smart not hard.  Rather than focusing on “losing weight” focusing on changing body composition  ratio of muscle to fat.  Building an infrastructure of muscle by weight training that gets your body to work for you.  Muscle takes priority over fat, so the calories will always go to muscle first.  More muscle=more calories burned up and fewer left to store. 

5. Though both weights and cardio are important, weight lifting is more important especially as you age.  Two major changes as we get older we get stiffer and lose bone density.  Weight training puts your muscles through a range of motion that keeps them flexible and increases bone density. Some people feel that cardio is better than weights for losing weight because you burn more calories durng the exercise. While that is true, it is the number of calories burned in the next 24-48 hours that matters.  Weight training increases metabolism burning calories for up to 48 hours rather than just while you are exercising as with cardio. So if you only had time for one, go with weight training.  Also, weight training decreases high blood pressure and high colesterol.

6. Don’t do low carb diets like Atkins, South beach.  They set you up for failure.  They are very effective as far as quick weight loss, but it is so quick that some of the weight lost is muscle and less muscle means future fat.  Once a person goes off the diet there is not as much muscle to eat up the calories.  So the relapse and often even worse since there is less muscle there to take the intitial calorie absorption.  

        

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3 Responses to “More on Health”

  1. kira Says:

    you are such a smartie. One of the many, many, many reasons that I love you! Thanks for passing on your good food habits to Lanette. She’ll thank you later!

  2. Vicki Says:

    Hey, well-written tips! I’m a believer!!

  3. liz Says:

    good stuff Aaron. – Matt


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