Push your Metabolism Through the Roof!

 We only get better with age. Research studies show that beginning around 25 years of age, metabolism for the average person declines anywhere between 5% and 10% per decade. That could equate to a 20% to 40% decline in metabolic activity over the course of their lifetime. The encouraging fact, however, is that people who stay active as they age can expect only a mere .3% decline on average per decade. That can add up to a 1% to 2% drop over a lifetime. The message here...KEEP MOVING!

Both men and women MUST use strength training as part of their program design with the primary goal of building lean muscle mass. The more muscle we have, the more energy our body burns, even at a resting rate. Adding an additional 10 pounds of muscle can push your resting metabolic rate up by over 100 calories per day. That's not too bad considering you're just sitting on the couch. Now add the fact that with that added muscle and energy requirements, you'll also accomplish more with each and every workout and recreational activity. The message here...PUMP THAT IRON! (Yes you too ladies)

There has been a great deal of research on High Intensity Interval Training versus Steady State Training. I personally like to implement both for several reasons. Using HIIT is proven to keep your metabolism running higher post workout, trying to stabilize oxygen levels and post exercise oxygen consumption. In fact, with proper work to rest ratios, your body can burn over 200 calories post exercise trying to reach equilibrium. However, with the trauma placed on the body and high demand on the nervous system, I can't see how HIIT can be implemented at high frequency while also performing a strength training program.  With such a high draw on the body, something has to give.  I try to choose one day per week where I perform interval sprints, row machine or stair sprints. My other cardio days are focused around low intensity for active recovery. ...TRAIN HARD BUT TRAIN SMART.
Try to make Omega 3 part of your daily nutrition and supplement routine. Researchers from the University of Western Ontario found that the fatty acids found in fish oil could have the potential to increase metabolism by as much as 400 calories per day. That's because fish oil can dramatically increase the levels of fat-burning enzymes while decreasing the fat storage enzymes in the body. Try to use fish oil that contain at least 300mg of of EPA and DHA total. For more information on the additional benefits of Fish Oil check out my post http://athleticsymmetry.blogspot.com/2013/03/go-fishing-to-reduce-body-fat.html

RELATED LINKS:
STRENGTH COACH JOEY GREANY'S POST ON FITNESS AS A WAY OF LIFE
http://www.joeygreanypersonaltraining.com/lifestyle/