Hope all is good in your hood. Its time to wrap up this fantastic series about Metabolism. I have been getting lots of great feeback via email from newsletter subscribers. If have not watched Part 1 and/or Part 2, make sure you go back and watch them before moving on to this post so it all makes sense.
Moving forward, today we will look at the only part of the Metabolism equation that you really have some control over in order to increase the number of calories you burn. In the video below I discuss the Thermic Effect of Activity and you will be surprised on my view on exercise with respect to its role in fat loss (in the short term).  Make sure you  watch the entire video till the end because this one is a gem!
There you have it folks, the Thermic Effect of Activity in a nuthell is energy required for physical activity or exercise. Physically activity is important but keep in mind it’s key to be active throughout the day. You may only have time for a 30-45 minute workout a few days a week. The workouts should be age appropriate and they should match your current state of fitness with some built in progressions.
Don’t get ‘paralysis by analysis’ and just get moving. You don’t need to have the best program out there. You don’t need the latest fitness fad. Take small steps and always aim for continual and constant improvement. Lets keep it simple people. Stick to me and I will show you how to get Lean-Fit-Healthy For Life!
Today’s post is Part Duo on the topic of Metabolism. We build on what we learned last week about Metabolic Rate and today investigate ‘The Thermic Effect of Food’, basically the cost energy cost of digesting food. If you read my last post (where I dropped some knowledge BOMBS!) you should have a sound understanding about the terms Metabolism and Metabolic Rate. If you missed last week’s episode make sure you watch it now before you explore this post (Metabolism and Metabolic Rate)
In the last fews years in Nutrition and Fitness circles all around the World the idea of Stoking your metabolism by increasing you meal frequency has spread like the plaque. It goes a little something like this, think of your metabolism as a fire, the more fuel (pardon the pun) you put on the fire, the more you rev up your metabolism. Ergo, eat more meals in a day and turn your body into a fact burning machine. I have to admit I used to say some of those claims to my clients. It almost seemed like a Ubitious Nutrition and Fitness rule, that in order to build a lean and fit body you need to eat every 2 hours. Well folks the science is in, if you would like to find out if this is a fact or merely dietary and fitness dogma check out the video below.
There you have it folks, just remember that the Thermic Effect of food (TEF) plays a small role in your overall metabolism (10-15%). It’s the cost of doing business, digesting and assimilating food that is (~10-15% of Overall Calories Consumed). Don’t get hung up on the fact that you have to maximize the calories you burn from the TEF because you will always be fighting a losing battle. While it is true that Protein, Carbs, and Fat have a different thermic effect when we digest (its so small that its not worth getting bogged down by it. Also Meal Frequency does not increase metabolism. The TEF is proportional to the number of calories you eat vs. amount of meals. Said another way there is no TEF difference between 6 meals of 300 calories or 3 meal of 600 calories (In both cases ~ 180 calories burned due to TEF). Find out what meal frequency fits your life and go from there. Truth is some people do better eating every few hours while others 3-4 meals. Focus on what is important and that is your overall quality of calorie intake and calorie targets along with increasing daily activity. In a nutshell improve your nutrition and get ACTIVE folks! It is SIMPLE in principle, but very difficult to implement in our way of life.
Stay tuned for next week’s episode where I investigate the only part of your Metabolism that you have some control and what you should focus on. Daily Activity and Exercise and you will be surprised my views on certain fitness modalities.
Comments and Questions are always welcomed. Lets start a Lean-Fit-Healthy Community where we can proactively share our ideas, success, recipes, and aim for constant and continual improvement in our Health and Well Being. If you are on board drop me a comment below and say hello.
As stated in the video I used to perpetuate some of the myths that are currently being exposed by recent scientific studies. It’s not that we got it wrong in the past, sometimes we don’t have all the information laid out. I am always open minded with my approach to fitness and nutrition and I am willing to change my approach.
Saturday, January 30, 2010posted by ronmourra 1:42 pm
What’s Shakin Yalls, I am so sorry for the delay with the hummus recipe. I actually had it filmed last week and was planning to post it but had trouble with editing. Then my birthday came around and turning the Dirty 30 and celebrating side tracked me.
Nonetheless I guarantee this recipe is worth the wait. So tantalize your taste buds with this Mediterranean treat and have it as a snack with veggies or as a meal with some ground beef.
Wednesday, November 11, 2009posted by ronmourra 5:20 am
Hey Yalls some of you may not have been aware that the 4 Week Fitness Coaching Program came from an idea I had back in few months ago. I was at a stage in my life where I was super busy with my business and other commitments. My diet started to slip and my typical 1 hour workouts where beginning to be a drag. To be quite honest I let myself go, and I was very disappointed in myself (have you guys every felt that way).? Below was a picture I took on October 10th, 2009.
Being a Personal Trainer and a Fat Loss Coach can be tough especially when you are out of shape and not practicing what you preach. The quote “Do as I say not as I do” came to mind. So I took massive action and came up with a routine that would only would take 30 minutes 4 x per week but was innovative and unique that it maximized your results. I also developed a eating strategy and built good habits and rituals.
I held myself accountable by making a commitment to my clients (who inspired me by their own transformations) and also taking before and after pictures that would be posted on the web for everyone to see.
Yesterday marked the completion of my 4 Week Fitness Coaching Program and I feel amazing! I lost a total of 15 lbs but more importantly I built good habits and rituals that will last a lifetime. No longer do I have to count calories, measure foods, have a protein shake after every workout, etc. I eat real foods, lots of fruits, vegetables, lean meats, and occasionally have a slice of pizza and a beer or 2. Check out my final pic!
For those who have been following my blog, you guys had the opportunity to sign up for the Free Fitness Coaching Program. In this program I revealed all my secrets and armed you with real strategies that work in terms of being Lean-Fit-Healthy. From the feedback I have been getting it seems that you guys have had some amazing transformations. Congratulations on making a decision and committing to being in the best shape of your life.
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