BY: IPL
I thought some of you might be interested
in reading an article about a phenomenon
called the “starvation mode”.
I've mentioned before in previous articles, our bodies are very adaptive
and you MUST feed your body properly to
initiate any favorable metabolic response.
If you’re frequency of eating is inconsistent,
then a resulting slow metabolism is right
around the corner.
Frequency of eating, in addition to total
caloric intake, is responsible for the vast
majority of improvements to your resting
metabolism.
What can you do about it?
Schedule in your 5-6 protein containing
meals and make sure you’re getting
adequate calories consumed in order to
get that “surge” in metabolism.
Most nutritionists and dietitians will tell
you that our resting metabolic rates (RMR)
are equal to our body eight x 9.
Example: 200lbs x 9 calories = 1800 calories
That’s at complete rest!
Factor in your energy needs for the day and
you’ll come up with your homeostasis amount
of calories.
If you exercise for an hour and have a some-
what sedentary work day, then factor in an
additional 700-900 calories.
If you’re more active than that, your calorie
needs go up.
The metabolism seems to decrease over the years, particularly when meals are skipped or calorie restrictive diets are implemented. The body adapts to this stress with a biological protective mechanism; the metabolism decreases. Once more calories are reintroduced, more body fat may be gained than was originally lost. This attributes to what is known as yo-yo dieting. The body gains back more fat that what was originally lost, ultimately with fewer calories consumed.
By developing a dietary approach to increase our metabolism which allows body fat loss and combined with the introduction of an exercise program, fat weight typically decreases and lean body weight increases. Exercise needs to consist of both an anaerobic and aerobic type activity like weight training and brisk walking. During this transaction period, fat gain is minimal if non existent and the extra calories are utilized.
1. Energy during workouts
2. Synthesis of lean body weight
3. Energy expended at rest due to greater lean body weight
4. Thermogenesis: increased body heat via luxusconsuption
5. Increased activity during rest (i.e. fidgeting)
6. Possible increase production of thyroid hormones
Many of these mechanisms are related. Incidentally, calorie restriction has the opposite effect.
Sometimes things can go to the other end of the spectrum and overtraining while undereating might be the case. If that happens our bodies resting metabolism slows and will have the same negative effects on our body.
* Consume 5-6 small meals per day
* Small amounts of protein with each meal or snack
* Choose high fiber starches
* Select mono- and poly- unsaturated fats
* Restrict consumption of starch with evening meals unless focused around training
* Take daily multi-vitamin and mineral supplement
You can begin by calculating how many TOTAL Calories is recommended for your weight and gender. Make sure you are Make sure you are eating appropriate proportions of protein, fat and carbohydrates for your metabolism and activity. Find someone to measure your body composition every month to monitor progress and to make corrections. Get an accurate body weight to calculate and track fat weight and lean body mass.
Comparing metabolism to a camp fire has been used as an analogy. If a fire is not feed with wood regularly its heat dwindles. If a large log is placed upon it, the fire takes some time to consume it. A large log can be more readily consumed by a fire that is feed regularly.
So as I like to say, "Eat Clean, train hard, do cardio.....Get Abs~!!"
Stay Strong~~!!!
IPL
