FITNESS: Metabolic myths aplenty

Our individual metabolism is the key to how we gain or lose weight. Although most of us hit a peak in our early 20s and decline from there, we can change our metabolism for the better.

There are many myths regarding metabolism; some of which are based on a kernel of truth while others are simply outlandish. Check out these metabolic facts and fiction described by Fitness magazine.

• Myth: A sluggish metabolism is the major cause of weight gain. A slow metabolism is the most overused excuse for obesity.

Truth: In general, to gain weight, you have got to have a caloric imbalance -- eating more than you burn. Even if you have a slower-than-average resting metabolism you can easily offset that with activity. A "slow" metabolism lags behind the average by only 100 to 200 calories per day.

• Myth: Lifting weights is the only way to boost metabolism.

Truth: Weight training plus high-intensity cardio exercise will give you a higher metabolic rate than just strength training. If you are just starting to strength train, it can take up to six months to increase the lean tissue you need to speed your resting metabolism. It may take even longer before you start to see physical changes in your body.

• Myth: All types of weight training boost metabolism equally.

Truth: Muscle burns more calories at rest than fat does (about 10 calories per pound for muscle versus just two for fat). Though lifting weights (one you can lift 12 to 15 times per set) every time you hit the gym is better than nothing, you'll still stimulate only small amounts of muscle. The heavier the weights you lift, the more muscle mass you activate and gain. Try to vary your weight training from week to week. For one week focus on higher repetitions and the next week work with heavier weights and lower reps (5 to 8).

• Myth: Your metabolism is designed to slow down as you get older.

Truth: The reason it seems that our metabolisms slow down is because we do. A sluggish metabolism is not due to aging or menopause, it is the result of less activity and less muscle. Consistent exercise throughout your life will ensure that your metabolism keeps running strong.

• Myth: Morning exercise boosts your metabolism throughout the day.

Truth: Research has shown that morning exercisers have only a slight edge on revving their metabolism as compared to night owls. Basically, regardless of when you exercise, your metabolism will receive a slight kick-start. Choosing the best time to work out should be based on your own energy level. Pick a time that you feel most alert and energetic and that is the best time for your body.

• Myth: Exercising on an empty stomach will burn more stored fat calories.

Truth: When we eat before exercising, we stock-up on easily accessible carbohydrate calories. These are our body's first supply for energy. On an empty stomach, our metabolism still turns to stored carbs for energy. Either way, full or empty, our body uses stored energy reserves before burning fat. You must exercise a minimum of 30 minutes before you start burning fat.

Remember, fat loss is also a balance of how much you eat versus how much you exercise on a daily basis.

Kim Springer and her husband, Mike, are Certified Personal Trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com. This column originally appeared Oct. 23, 2003.


<<--[back]