Category Archives: Body Composition

May 21, 2013 · 9:42 AM

Weight Loss Success Skills for Everyone

Body composition

Body composition

More Americans are either overweight or obese than ever before. A New York Times article says 34-percent of adults are obese, according to a 2010 report released by the Centers for Disease Control. The mountains of evidence health care professionals have presented–meant to motivate Americans to eat healthy, exercise, and control their weight, does not appear to be working. Most know the straightforward blueprint of lose weight-loss; burn more calories than you consume. Unfortunately, losing weight and keeping it off is not so simple.

Portion Control

According to the American Council on Exercise, portion control is one of the ABC’s of losing weight and keeping it off. Several portion control tips from ACE include eating from smaller plates, measure or weigh servings, read nutritional labels whenever possible, and do not fret if you leave food on your plate.

Use the Scale

The scale can be an important tool in your fight to loose and maintain your weight for the long haul. Although you do not need to weight in each day—or worry over ounces, a few times a week is a good practice. When using the scale, weigh in at the same time of day is advisable, mornings are best before having breakfast.

Fiber Intake

Shape magazine suggests fiber is a necessary part of an effective weight loss program—recommending 25 g of fiber each day. A fiber rich diet will leave you feeling full, helping you reduce your caloric intake. Fiber is in fruit, vegetables, and foods containing whole-grain.

Exercise

Exercise, according to CBS News, can help or hinder your efforts to lose weight. Most believe that exercising burns calories—resulting in weight loss. This is true, however exercise can leave you feeling hungry, causing you to eat more than you burned during your workout. In addition, many people reward themselves because they exercised–a piece of cake or some other treat is an entitlement. Finally, many people over-estimate the amount of calories they actually burn exercising and therefore eat more recovering from their workout then they burned.

Heavy Drinking

Drinking enough water is an import part of successful weight-loss program. Drinking too much water is often associated with bloating, especially in woman. However, water will actually reduce excess sodium stored in the body, which is the real cause of bloating. Water will also make you feel fuller, causing you to eat less. Shape magazine suggests drinking at least eight, 8-oz. glasses of water daily.

Learn to check your hydration factor: if your urine is light yellow with good volume, you are doing fine. If the color is dark yellow or beer-brown, it is time to drink up.

Conclusions

As athletes, we are perhaps more concerned with managing our weight than the general population. Although most of us could likely conduct a seminar on the various pieces of a successful weight management program, putting them all together so they work in harmony and succeed is difficult, at best. I think the 7-time Tour de France said it best when asked what he thought the best tool for managing weight was. His response; the bathroom scale.

 

Leave a Comment

Filed under Body Composition, Coaching, Gregg Seltzer, Mind over Matter, Nutrition, Weight Management

April 22, 2013 · 5:37 PM

Which Wins the Diet Versus Exercise Debate?

Eat well or exercise more. Which do you choose?

Eat well or exercise more. Which do you choose?

Although there are plenty of people who exercise for reasons other than health and wellness, most likely exercise for health benefits such as weight loss or long-term weight management. Most people know that if you burn more calories than you consume you will lose weight. This is so because your body relies on stored fat for energy resulting in weight loses. However, gutting your diet to too few calories or nutrients can be unhealthy—even dangerous. Likewise, exercising too much can cause injury or other serious health issues. Balance is the key ingredient to losing weight without losing your health.

Benefits of a Healthy Diet

You already know that there are many benefits from a healthy diet: they are numerous. According to Readers Digest people who eat a healthy diet are likely to live longer, and prevent or eradicate many types of illness to include certain cancers, high cholesterol, and blood pressure, while also reducing your risk of having a stroke or heart attack. In addition to the health benefits previously mentioned, a well-balanced diet can increase the function of the brain, your immunity systems ability to fight disease and overall emotional health.

Benefits of Regular Exercise

Exercise is an important ingredient to living a healthy lifestyle. According to Women’s Health magazine, exercise has a greater impact on an individual’s energy level because the brain releases dopamine and norepinephhrine—both neurotransmitters, which accounts for the increased energy most people who exercise regularly experience. Exercise also benefits the prevention of diabetes slightly more so than diet, although combining both is best. An active lifestyle fuels muscles with glucose in the bloodstream, stabilizing blood sugar levels.

Exercise Myths

Exercising regularly is important for many health reasons as stated above, although losing weight may be the primary reason or motivator for the average person. However, exercise can sabotage weight loss efforts if you are not careful. The reality is exercise does not burn as many calories as most think. For example, running for one-hour burns approximately 470 calories, 45 minutes on your favorite elliptical burns approximately 500 calories. Additionally, people might consume sports drinks, bars, or candies to fuel their workout, often adding more calories than they burn. Finally, some will reward themselves with high calories treats for exercise they did, adding even more calories. Often, the reason most people give up on exercise is they gain weight; not lose it. The quotient is out-of-whack.

Conclusion

According to the American Council on Exercise, a healthy diet and regular exercise work together for effective weight lose and long-term maintenance. The diet aspect determines how much weight is lost, and the exercise aspect keeps it off. A survey of successful dieters showed 89 percent used the diet and exercise combination to lose weight and kept it off for more than one year. ACE suggests simply reducing your serving portions by 10 to 15 percent daily while exercising 30 to 60-minutes a day, most days of the week.

Gregg Seltzer is a certified triathlon, swim, cycling, and track coach with www.triabilitycoaching.com based in Southern California. He may be contacted for questions, comments, coaching or just to say hello at 800-884-2194 or gregg@triabilitycoaching.com.

 

 

 

 

 

Leave a Comment

Filed under Body Composition, Coaching, Gregg Seltzer, Misc, Nutrition

Tagged as , , , ,

February 22, 2013 · 9:04 PM

Power Rice Pilaf

IMAG0378-1-1-1-1

photo: Seltzer Photography

If your into health and fitness, chances are your into your nutrition as well; as an endurance junkie you know that gains from your previous workout, and fuel needed to power your next workout depend on it. So, your likely getting emails, tweets and articles from every direction containing  healthy, nutritious, and fun to make recipes — right?

Here is a simple to make Power Rice Pilaf recipe from one of the best magazines out there focused on the great outdoors. I eat this stuff for breakfast 45 to 1-hr before my morning workout; it is a powerful meal — a real bonk buster. Make a batch up on Sunday to have it ready for the entire week. With that said, or written, here are the details.

Makes 4-servings and takes 1 to 2-hours depending on the rice used.

  • 2-tablespoons/ olive oil
  • 1 1/3-cups of brown rice (long or short grain)
  • 1 3/4 cups of water
  • 1-tablespoon salt
  • 1/2-tablespoon cinnamon
  • 1/2-tablespoon nutmeg
  • 1/2-tablespoon ginger
  • 2-tablespoons of maple syrup
  • 3-cups of your favorite chopped fruit
  • 1/4-mint (optional)

directions

  1. Pour olive oil into a large-deep skillet or medium saucepan. Place your heat on medium until hot. Add in the rice and cook, stirring until the rice turn glossy and are coated with the olive oil for 3 to 5-minutes. 
  2. Add in the salt and spices until fragrant, about 1 to 2-minutes.
  3. Add in the water, syrup, and half the fruit and stir until mixed. Let the water come to a boil before lowering the heat so the mixture bubbles lightly and cover.
  4. Cook the mixture until the moisture is mostly absorbed and the rice is tender, between 40 to 70-minutes, depending on the rice used. Uncover and add in your remaining fruit and half of the mint. Replace the lid and remove from the heat source.  Let the mixture rest for 20 to 30-minutes
  5. Finally, taste and adjust the seasoning if needed. Pour into your serving bowl, fluff with a fork, and enjoy.

Nutritional Data: calories 343; Cholesterol 0-mg; Saturated Fat 1-g; Fat 6.1-g; protein 6.3-g; Carbs 67.6-g; sodium 255-mg; fiber 6.7-g; trans fat 0.

Gregg Seltzer is a USAT, USAC, USATF, ASCA, and Master’s Swim coach with Triability Coaching, based in Southern California. He may be reached @ 800-884-2194 or www.triabilitycoaching.com for coaching arrangements, comments, or questions. 

Leave a Comment

Filed under Body Composition, Misc, Nutrition, Recipes, Weight Management

Tagged as , ,

February 19, 2013 · 8:44 AM

Triathletes — Health before Fitness

images (48)I am a professional  coach and as such I take on new endurance athletes — triathletes, runners and cyclists mostly. One of the questions I ask my new athletes is this very important question: ” What do you hope to gain from me, your coach”? The answer, especially from those who have been self-coaching for a few years is often the same; “I want to be healthy as well as fit”.  This often sounds funny to many people as it is often assumed that one who  can run a marathon, complete a century ride, or complete a triathlon of any distance must be healthy. Very often, this is not the case. I see many athletes who are very fit, but not very healthy.

Healthy first — fit second; you would think all athletes want this outcome especially as this is the reason most became athletes in the first place. Many years ago when I began my own training for my first triathlon it was to lose some weight, get my vital statistics in check, and maintain my health as I age — sounds about right doesn’t it? However, I fell into the trap of  too many carbohydrates, simple sugars, and other habits all intended to fuel my ever-increasing weekly, monthly and yearly mileage count.

Recently, I sat through an all day seminar with fellow endurance sport athletes. About everyone brought laptops, tablets, smartphones, and food. The eating habits of my fellow students was as interesting to me; even more so then the information coming from the presenter. The trash can was full of wrappers, cans, and bottles from energy bars and drinks which were preferred over natural snacks such as fruit and water, an important micro-nutrient in its own right.. Oh, a few of us peeled our banana’s, oranges, and drank tea and water, but we were a minority to be sure.

Remember,  the makers of drinks, bars, gels, chews, bites, and other related sport nutrition and hydration products are meant to provide convenience  an alternative to nature’s nutritional sources. They should be  a small percentage of your nutrition and hydration plan. Implement this into your health and fitness ideology for better overall health, wellness, and fitness.

Leave a Comment

Filed under Body Composition, Coaching, Misc, Nutrition, Uncategorized, Weight Management

Tagged as , , , , ,

December 19, 2012 · 10:01 AM

Triathlete’s and Body Composition

images (25)The ideal body-weight, also referred to as body composition, is a topic of interest for many people, athletic or not. Triathletes certainly are no exception. Lately, the subject of racing-weight has shot to the forefront of subjects covered extensively many books, magazines, and other sources triathletes of every ability rely upon when seeking any advantage come race-day. As gear used by triathletes becomes ever lighter – and expensive, it turns out shedding excess body-weight is a racers best way to gain free speed. As an example, a reduction in body weight of 10 to 20 pounds will save you 20 to 40 minutes in long course racing.

Determining Race Weight

A scientific survey conducted by St. Cloud State University of 3,000 endurance competitors concluded that nine out of ten athletes knew their exact racing weight. Likely, the athletes that did know their optimal race weight did not use mathematical equations- rather experience or trial and error helped them zero in on optimal race weight. Many can look in the mirror and tell if they have crossed the line and gone too far, one way or the other. Dropping weight will make you lighter, faster and yes, even healthier – as long as you really have the need to lose them. If not, you could be tipping the scales not in your favor health or performance wise.

Not only by the Numbers

Although the body weight number is important, it alone should not be the most important barometer. A lower bodyweight may feel and look good, but it can also indicate a loss in lean muscle mass, water-weight, or fat itself. Therefore, athletes should plan to have their body fat percentage checked quarterly by a professional using skin fold calipers, underwater, hydrostatic weighing, or bioelectrical impedance. Essential body fat for men is two to four percent — for women ten to 12 percent.

Conclusion

All triathletes want to better their performance, and most go to lighter, newer, more expensive gear to do it. The reality is, five-pounds of weight off your middle is the more effective, healthy, less-expensive way to achieve results, done correctly. Taking weight off your triathlon rig is fine, but achieving a healthy race weight, on race day, is like putting money in the bank. Just be certain to achieve your weight loss correctly. See a nutritionist, learn the do, and do not’s of nutrition periodization, and perhaps purchase a body composition scale for your home to monitor where your weight loss is coming from fat, water, or muscle.

Gregg S. Seltzer is a nationally certified triathlon & swim coach for Triability Coaching, based in Southern California. He may be reached for coaching or comment at www.triabilitycoaching.com or 800-884-2194.

Leave a Comment

Filed under Body Composition, Nutrition, Uncategorized, Weight Management

Tagged as , , , , , , ,

October 19, 2012 · 3:37 PM

Ballet Strength Moves for Triathletes

Triathletes can benefit from moves such as this one found both in yoga and ballet.

One of the great aspects of training for triathlon or any sport is the endless variety of exercises available to those willing to look for them.

As a triathlon coach, I am always on the lookout for exercises and workout routines that are either new to me or perhaps one that I may have forgotten about. This not only keeps my training fresh and fun but also allows me to do the same for my clients, as well as readers of my blog.

Recently, I found an exercise with roots found in both ballet and yoga  great for strengthening the thighs as well as inner leg muscles, important for any and all athletes. What’s more, it is easy to do and fits nicely into your morning routine.

Without further fanfare, here are the simple steps:

  1. Stand half an arm’s length from a sturdy piece of furniture holding it with both hands.
  2. Stand with your feet about hip width apart, facing the furniture piece.
  3. Raise your heels until you are up one your toes maintaining good posture with upright back and strong core.
  4. Bend at the knee and lower yourself down about a-third from your original height while keeping your head, neck, and spine aligned.
  5. Begin the exercise movement by bending at the knee an one-to-two inches, then returning to the original start position while remaining on your toes throughout.
  6. Perform fifty down and ups using a medium tempo.

Have fun with this move and let me know your thoughts. I look forward to sharing more fun exercises with you that will keep your workout routine fresh and fun.

Enjoy.

Gregg Seltzer is a USAT, USAC, USATF, & ASCA certified coach with Triability Coaching. He may be reached @ 800-884-2194 or gregg@triabilitycoaching.

Leave a Comment

Filed under Body Composition, Strength and Conditioning

Tagged as ,

August 30, 2012 · 2:36 PM

Plank Movements — Why you Should be Doing Them

Basic front plank pose

Nearly everyone would like to have a  six-pack abdomen to show off at the beach, gym, or in the bedroom. And, if you participate in sports on any level, you likely know the performance benefits that stem from what fitness experts call a strong core. Back in the day, we all use to do crunches, sit-ups, and other exercises that focus mainly on the abdominal region with little to show for it other than a sore back and neck.

Today, the plank family of core exercises reigns supreme not only for a six-pack but overall health of the entire core region which stems from the shoulders to the crotch: a large area indeed. I am not suggesting that you never perform another crunch or sit-up, but it is unlikely they will provide the results you are seeking. Keep them in your routine if you want, but think about overhauling your routine with a steady diet of plank movements.

Although many variations of the plank exist, I teach clients of my fitness practice www.triabilitycoaching.com  these four basic movements:  Front Plank, Side Plank, Reverse Plank, and Push-Up ( also a plank movement ).

Personally, I perform 4 x 30-seconds of each plank movements every morning after completing my swim or run practice.  My clients typically fear plank movements initially but come to appreciate these movements and the many variations that can be swapped in and out, keeping your core routine fresh and enjoyable.

Gregg Seltzer is a certified by USA Triathlon, Cycling, and Track & Field. He is also a swim coach, certified by the ASCA. He is the founder and head coach at Triability Coaching, a practice focused on training amateur triathletes, cyclists, swimmers, and runners. Triability Coaching (800)884-2194.

Leave a Comment

Filed under Body Composition, Coaching, Strength and Conditioning

Tagged as , , , , , ,

May 15, 2012 · 9:47 AM

Fitness Protocols

Push-ups on the sand.

 

Fitness protocols gauge an individual’s current fitness level compared to a set of acceptable fitness standards. These protocols are a series of exercises with predetermined parameters of acceptability measuring an individual’s health, physical fitness, or both. Government agencies, insurance companies, physicians, sports teams, personal trainers, and others use the results for a variety of reasons. The YMCA fitness protocol, or fitness assessment, as an example tests body composition, cardiovascular endurance, flexibility, strength, and muscular endurance.

Cardiovascular Testing

According to the American College of Sports Medicine, cardiovascular fitness is the ability to perform moderate to high intensity exercise, using the body’s large muscles, for prolonged periods. The Park City Fire Service District uses a treadmill to administer the cardiovascular fitness protocol to firefighter applicants. The test increases the treadmills belt speed and incline percent until the applicant’s heart rate exceed 85 percent of their predicted maximum, or the test reaches 11-minutes in length. Although the Park City Fire Service uses the treadmill, other methods such as jogging around a track can render similar conclusions.

Body Composition

The YMCA uses body composition as part of their fitness assessment protocol. Assessed are a participant’s height, weight, body circumference, body mass index, and skin-fold measurements. Additional techniques used at the test administrator’s discretion are weighing a participant under-water, waist to hip ratio, and a participant’s ideal body weight compared to his actual weight.

Strength and Muscular Endurance

Strength and muscular endurance are common elements of fitness protocol evaluations. Muscular strength testing includes the participant lifting the maximum weight possible for a single repetition. Muscular endurance tests the maximum weight a participant can lift for ten-repetitions. Other tests include the applicant’s maximum bench-press, push-up, sit-up, and pull-up capability within a limited period.

Flexibility Test

The Mayo Clinic says the sit and reach test measures flexibility in the lower legs, back, and hips. Begin this test by placing a yardstick on the floor. Sit on the floor so that the soles of your feet are equal to the 15-inch line. Stretch forward to the farthest point possible, holding for 2-seconds. Record the distance of this first stretch. Now, repeat the process two more times, recording the distance of each effort.

Conclusion

Most fitness protocols determine an individual’s level of fitness, however there are protocols designed to increase, rather than test fitness levels. This is the case with a protocol for fitness conducted by Washington State University. They determined that a 12-week swimming program could help asthmatics with their condition. The University developed a well-structured, thought-out swimming program. The results reported the swimmers to have more energy in the morning, and made daily activities, such as climbing steps easier.

In my Hawaii hotel room days before the start of the 2011 Ironman World Championship.

About the Author

Gregg Seltzer is the founder and coach of Triability Coach, a Los Angeles based athletic studio specializing in coaching, advising, and training master’s age amateur athletes. He is a USAT, USAC, and USATF certified coach, and personal trainer. Gregg competes in a half-dozen triathlon races of various distances annually, and is a crazed trail racer in the off-season. Reach Gregg at gregg@tri-ability.com for comment, feedback, questions, or for training arrangements. You can also follow him at Twitter.com/triabilitycoach. Our phone number at Triability Coach is 800.884.2194.

 

 

 

 

Leave a Comment

Filed under Body Composition, Strength and Conditioning, Strength Training

Tagged as , , , ,

April 24, 2012 · 11:15 AM

Exercise with Weights and a Fitness Ball

Core work using the exercise ball.

 

The balance, or exercise ball is a popular piece of fitness gear that can fit into just about any workout routine, regardless the fitness goal. When used properly, the fitness ball effectively works the core muscles. Although thought of as a standalone fitness tool, the exercise ball can be a bench, used in conjunction with lightweight dumbbells to replicate many different exercises. It adds to exercises effectiveness, as the user not only needs to lift the weight, but use small stabilizing muscles to limit the ball’s movement.

Balance Ball Dumbbell Press

To begin the dumbbell press, lie on the exercise ball with it positioned against your upper back, shoulders, neck, and head. Bend your legs at the knee so your quad muscles are parallel to the floor. Grasp a dumbbell in each hand with your palms facing upward, arms bent so the weights are close to your torso at chest level. Push the weights up directly up toward the ceiling until your arms are fully extended. Hold for one second before lowering the dumbbells back to the starting position, completing one repetition. Keep control of the weights throughout the exercise. Do two to three sets of 10 repetitions apiece.

Balance Ball Shoulder Press

Start the exercise by sitting on an exercise ball with your feet flat on the floor, your back straight. Grasp a dumbbell in each hand with your palms facing upward—the dumbbells held at shoulder height. Raise the dumbbells straight up to a fully extended position, elbows locked. Hold for second before returning to the starting position, completing one repetition. Be certain to control the weights throughout the movement. Do two to three sets of 10 to 12 repetitions each.

Balance Ball Weight Press

To begin the weight press exercise, lie down on your back and place your calves and heels on the exercise ball so that your lower legs are parallel to the floor. Hold a dumbbell in each hand level with your chest, your palms facing upward. Push the weights straight up towards the ceiling until your arms are straight. Hold this position for one second before returning to the start position, completing a single repetition. Complete two to three sets of 10 to 12 repetitions each.

Balance Ball Hyperextension with Weights

To start this exercise, lie on the exercise ball making contact with your torso, the back of your head facing the ceiling. Keep your legs straight with your feet together using your toes and balls of your feet to maintain your stability. Use a weighted plate and hold securely to your chest with your hands. Raise your torso from the stability ball bending backwards at your waist, rising away from the floor until you reach your full range of motion. Hold for one second before returning to the start position, completing one repetition.

Final Thoughts

I love the fitness ball: I use it almost everyday not only when training clients, but also in my own routines. My wife also uses the fitness ball for core work. The fitness ball goes by many names, and many as guises, however it remains just a plain, simple ball that should be part of your home gym. One work of caution; be certain to get the right size ball for your height and weight and master balancing on the ball before ever introducing weights to your fitness ball routine.

Gregg Seltzer is the founder and coach of Triability Coach, a Los Angeles based athletic studio specializing in coaching, advising, and training master’s age amateur athletes. He is a USAT, USAC, and USATF certified coach, and personal trainer. Gregg competes in a half-dozen triathlon races of various distances annually, and is a crazed trail racer in the off-season. Reach Gregg at gregg@tri-ability.com for comment, feedback, questions, or for training arrangements. You can also follow him at Twitter.com/triabilitycoach. Our phone number at Triability Coach is 800.884.2194. 

 

Leave a Comment

Filed under Body Composition, Strength and Conditioning, Strength Training

Tagged as , , , , ,

April 18, 2012 · 10:54 AM

Ways to Boost Metabolism

If you have attempted weight loses or the maintenance of your ideal weight, you are familiar with the word metabolism. According to Medicine Net.com, metabolism refers specifically to the breakdown of food and its transformation into energy. Put another way, an efficient metabolism helps you control your weight. Although genetics have a role to play with our metabolism, you can boost your metabolism by incorporating some lifestyle changes you can make.

Water

Water is a natural appetite suppressant that relieves bloating – flushing out the sodium and toxins lingering in your body. Drinking the right amount of water helps to keep you from mistaking hunger for thirst. Begin the day with a glass of water shortly after rising from bed. Continue to drink water throughout the day. The proper amount depends on factors such as weather and your activity level, but a good rule is eight 8-ounce glasses of water. You may also check your urine color. The color of lemon aid or lighter is good. A darker yellow and beyond should have you reaching for water.

Breakfast

Begin your day without breakfast and your body may prepare for what it perceives as looming starvation, slowing down your metabolism to conserve energy. Do not skip breakfast under any circumstance. Smart breakfast choices include whole grain cereal with skim milk or sugar-free yogurt with fruit.

Eat Small and Often

According to an article on Web MD, a website dedicated to health and wellness, eating more often, helps you lose weight. Small, frequent, meals helps your metabolism run in high gear – meaning more calories burned. Eating five or six smaller meals throughout the day, at three-hour intervals if possible, is a great weight loss or maintenance strategy. When your body goes without nourishment for long periods of time, your metabolism slows to survival mode.

Fats

Consuming sources of healthy fats is another effective metabolism booster. Healthy fats come from nuts, fish, olive oil, and flax oil. Replacing processed carbohydrates with unsalted almonds is another great source of healthy fat.

Calorie Count

You do want calculate what ideal caloric intake, based on your unique physical and lifestyle variables, and reduce your caloric intake if it is currently too high. Reducing your daily caloric intake too quickly will slow down your metabolism as your body adjusts to prevent starvation. Slowly reduce your daily caloric intake, giving your body time to adjust. Do not go too far. Consult your physician or a dietician for guidance on what your proper calorie count should be.

Strength Training

Samantha Heller, a contributor to Health Magazine, says strength training is a great way to fight the impact aging has on your metabolism. After completing a moderate to high intensity program of strength training, your metabolism will continue to work at a higher rate. How much depends on age, gender, and genetics, but it can reach 25 percent higher for as long as 15 additional hours after your workout has ended.

Aerobics

Aerobic exercise will increase your metabolism following a moderate to high intensity workout. As with strength training, the increased intensity is what does the metabolism wonders. After an intense workout, the metabolism will continue to burn calories long after you have left the gym. Push yourself, but be sure to consult with your physician first.

Spices

Chemical compounds found in spicy foods will get the metabolism moving. Although the results may be small, this perfect, healthy additive is easy to add to your daily routine. Adding spices throughout the day in foods you enjoy can increase your metabolic rate up to 23 percent for half hour increments. An example would be red pepper flakes, perhaps added to your next pasta dish.

Protein

Your body uses twice the amount of calories digesting protein, as is does carbohydrates or fat. Replacing processed carbohydrates or bad fats with protein while maintaining a balanced diet is great for speeding up your metabolism. Consider nuts, eggs, low-fat dairy, and chicken as welcome sources of protein.

Final words

Although increasing or speeding metabolism is the goal of most there are some factors that despite your best efforts are out of your control. Genetics play a role as you might expect as does your sex; men tend to have speedier metabolisms than do women. After age 40, metabolism slows for both sexes so these helpful tips can be especially helpful for 40-somethings and older.

About the Author

Gregg Seltzer is the founder and coach of Triability Coach, a Los Angeles based athletic studio specializing in coaching, advising, and training master’s age amateur athletes. He is a USAT, USAC, and USATF certified coach, and personal trainer. Gregg competes in a half-dozen triathlon races of various distances annually, and is a crazed trail racer in the off-season. Reach Gregg at gregg@tri-ability.com for comment, feedback, questions, or for training arrangements. You can also follow him at Twitter.com/triabilitycoach. Our phone number at Triability Coach is 800.884.2194. 

 

 

Leave a Comment

Filed under Body Composition, Nutrition, Weight Management

Tagged as , , ,