Maximize Your Metabolism

Nancy Haines, Weight Training II, Fall 2012

Metabolism Slows With Age

It is no secret that as we age, our metabolism slows down and we lose muscle. But, there are ways to counteract that process – and it does not require hours in the gym. An article by Selene Yeager in Prevention Magazine says that the average woman gains 1 ½ pounds a year during her adult life. Add in things that make our metabolism slow down -- like stress, fluctuating hormones, sleep deprivation, and muscle loss -- and we can gain 40-plus pounds by age 50. Yeager says that participating in a strength training workout program will help to firm and build muscle. Our metabolism can slow down by 15-20% as we age. The more muscle we have, the higher our metabolism and the higher our rate of calorie burn – as much as 10% higher. What's not to like about that?

Get Your Motor Running: High-Metabolism Workout

It Doesn't Take a Lot of Time

Research reported in American Fitness by Wayne Westcott, PhD, Certified Strength Conditioning Specialist, indicated that it didn’t take hours in the gym to get the benefits of strength training. Westcott found that middle-aged adults preferred a relatively simple and short duration strength training program – perhaps one that included one set of eight exercises that could be completed in about 15 minutes. Westcott found that training intensity was more important for muscle development than was training duration. Westcott’s research also found that ingesting a post-exercise protein/carbohydrate shake increased muscle development and enhanced bone density.

Enhance the Effects

If you are serious about sculpting muscle, optimal protein in the diet is the best way to enhance the effects of strength training. Karen Ansel, M.S., R.D. reports in American Fitness that there is mounting evidence that feeding our muscles protein before a workout can enhance lean tissue growth. Consuming a small amount of protein and carbohydrate before or after lifting weights is recommended for superior lean mass gains. But those who consumed protein and carbohydrate before lifting weights had greater lean mass gains than those who consumed it after lifting. To sculpt muscle, you must rebuild more tissue than you break down. It’s not just about getting enough protein in your diet to rebuild the tissue, it’s also about timing your protein intake.

High-Metabolism Diet

Do you really want to boost your metabolism? Add Prevention's High-Metabolism Diet to the High-Metabolism Workout...

Age Gracefully

It's never too late to begin making lifestyle changes that will help you sleep better, feel firmer, and have more energy – for life! Why not get started today?

Works Cited:

  1. Ansel, Karen. "Its All In The Timing." American Fitness 22.2 (2004): 22-25. Academic Search Premier. Web. 20 Sept. 2012.
  2. Westcott, Wayne L., and Rita La Rosa Loud. "Exercise Programming For Previously Inactive Middled-Aged Adults." American Fitness 30.5 (2012): 16-19. Academic Search Premier. Web. 20 Sept. 2012.
  3. Yeager, Selene. "Get A Metabolism That Soars!" Rodale Inc., 2012. Web. 20 Sept. 2012.