Tag Archives: increase metabolism

JUST IN FROM HARVARD MEDICAL SCHOOL NEWSLETTER

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The call to pick up weights and build muscle keep coming. Here’s the latest from Harvard:
“If you hear the term “strength training” and imagine a bodybuilder with bulging biceps, it’s time to readjust that thinking. Strength training is appropriate for every body. It benefits people of all ages and athletic abilities, whether you are 40 or 85, well-toned or unable to get up from a chair without a helping hand. Strength training can help you look leaner and fitter, protect your vitality, and make everyday tasks more manageable. Combined with aerobic exercise, strength training can also help you manage and sometimes prevent a host of health conditions such as heart disease, diabetes, arthritis, and osteoporosis. And the gains come fast. Just 10 weeks of weight workouts can dramatically improve strength, power, mobility, and agility.

Harvard Medical School newsletter

 

Treat your muscles to a massage so they can do more

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You can reduce inflammation and speed recovery and healling after a workout with just a 10 minute massage. And that of course, means that you can then go right back to training. A massage also signals your mitochondria (drivers of metabolism) to multiply, hellping your tissues to heal faster.
This according to a new study by researchers at McMaster University.

Muscle & Fitness May 2012

 

 

Pepper-up your meals and fire your metabolism to burn fat

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We’ve known for a long time that peppers are good for you, that they speed your metabolism and help you burn calories. But a new study at Purdue University showed that when people peppered their meals, they not only burned more calories following their meal, they also ate less a the next meal!
I’ve been a long time supporteer of cayenne pepper. I credit the Vitamin C content in cayenne for helping me prevent colds and keep my nasal pathways free and clear.

LIFT WEIGHTS TO PREVENT DIABETES

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Researchers from the University of California, Los Angeles (UCLA) found that the more muscle mass a person had the more it reduced their risk of having insulin resistance and developing diabetes. The study will be published in the Endocrine Society’s Journal of Clinical Endocrinology and Metabolism (JCEM).

Dr. Preethi Srikanthan, MD., senior author of the study, said that the results of the study suggest that fitness and muscle building needs to be incorporated in programs designed to improve metabolic health. Most of the time, weight loss is encouraged.

As I say in my book, Forever Fit and Fabulous . . . (available soon), the fastest way to lose weight is to develop muscle mass through a consistent program of weight training, because muscle burns more calories at rest that fat. Muscle burns 9 calories per day to sustain itself, compared to 3 for fat. So it makes sense to increase your muscle mass so you can burn three times as many calories!

 

Original post by Marsha Quinn  (News, Type 2 – Diabetes)