How to increase the rate of body metabolism

Many of us have a sluggish metabolism. This can make it really difficult to lose weight and extremely easy to gain weight. A slow metabolism can also make you tire out easily so you don’t get to enjoy all that life has to offer. However, there is good news. You can easily boost your metabolism naturally if you know how. Below, you will find 7 ways to increase your metabolism: 

1. Early Morning Intense Exercise – A short burst of intense exercise when you first get up can do wonders for your metabolism. Dr. Oz has advocated for this method of speeding up the metabolism. The best part is you only have to do about five minutes of intense exercise to reap the benefit all day. The exercise you do can be really simple. Examples would include running in place, jumping jacks, and lunges. Of course, if you have a stair master or a jogging machine, that would work too. Just get your heart rate up for five minutes and cool down for two minutes.
2. Eat More Spicy Foods – Hot spices like curry, cayenne pepper, black pepper, cumin, and turmeric all help the body speed up your metabolism. There are other “hot” spices that you may not think of as hot but they react in the body in this way. They include cinnamon, cardamon, ginger, and nutmeg. Try adding these tasty spices to your soups, stir-fries, casseroles, and other dishes. Curry goes great in some type of salads like quinoa salads. Some people love the taste of cinnamon in their coffee. Just add it to the grounds before you brew it.
3. Drink Lots of Water – Water is magical in this way. Drink a lot of water and your metabolism will magically increase because the metabolic process needs water to fuel it. It’s even better if you make sure you are drinking alkaline water.
4. Keep Your Thyroid Healthy – To work efficiently, the thyroid needs selenium, zinc, copper, and iodine. However, the American diet is notoriously low in these important minerals. To get more of these minerals, eat more seafood and nuts.
5. Never Skip Breakfast – Unfortunately, in this fast paced world we live in, many of us have a tendency to skip breakfast or grab something nutrient poor on the way out the door. This is one of the worst things you can do for your metabolism. Always eat a healthy breakfast. This should include a healthy protein like eggs from pasture raised chickens and fruit bursting with antioxidants like blueberries or strawberries.
6. Don’t Eat As Much Late In the Day – Unfortunately, most of us eat more at dinner than we do at breakfast. We also tend to snack at night before bedtime. This is exactly the opposite of what you want to do to speed up your metabolism. Try to eat more earlier in the day and less at dinner. Plus, try not to eat for at least three hours before bedtime.
7. Build More Muscle Mass – Weight training isn’t just for body builders. Building muscle mass should be part of all fitness programs. Even if you can’t join a gym or buy fancy equipment, you can build muscle mass. A couple of cans of food or water bottles filled with water can serve as weights for your arms and you can use those big rubber bands (cheap) or your own body weight to provide resistance to your legs to build more muscle mass. 

Sistem Tenaga Daripada Pemakanan

• Keupayaan untuk bekerja
• Tenaga kimia yang terdapat dalam badan makanan kerana wujudnya ikatan kimia di dalam nutrien.
• Dikaitkan dengan keperluan tubuh manusia untuk hidup dan bekerja.
• Tenaga matahari:  Sumber asas semua tenaga yang boleh ditukarkan kepada bentuk kimia dalam makanan

Tenaga Penting dalam Tubuh

• Tenaga Kinetik : Tenaga yang dibekalkan oleh sebatian ikatan bertenaga tinggi seperti ATP, ADP, dll.
• Tenaga berpotensi  : Tenaga yang tidak aktif disimpan di dalam badan dalam bentuk glikogen dan yang terdapat dalam makanan.

Pengukuran Tenaga

1. Kalori:  Jumlah tenaga haba yang diperlukan untuk menaikkan suhu satu gram air sebanyak satu darjah celsius.
2. Kilokalori (Kcal)Jumlah haba yang diperlukan untuk meningkatkan suhu 1 kg. air sebanyak sebanyak 1 darjah celsius.
3. Unit metrik yang digunakan ialah kilojoule(KJ) 1 Kilokalori (Kcal) =   4.184 KJ)

Pengukuran Nilai Tenaga dalam Makanan

1. Dengan menggunakan alat kalorimeter
2. Jumlah tenaga yang dihasilkan oleh setiap sampel protein, lemak dan karbohidrat

            1 gm. Karbohidrat       =          4 kcal

            1 gm. Lemak               =          9 kcal

            1 gm. Protein              =          4 kcal

            1 gm. Alkohol              =          7 kcal

Contoh Pengiraan 1

Berapakah nilai tenaga yang dalam satu gelas susu beratnya 244g ? Jika dalam susu 100g susu mengandungi: 4.9g  CHO; 3.5g protein; 3.7g lemak; 0.6 mineral dan 1.2g vitamin

• CHO      =     244/100 x 4.9g x 4kcal  =   47.8 kcal
• Protein  =     244/100 x 3.5g x 4kcal  =   34.2 kcal
• Lemak   =     244/100 x 3.7g x 9kcal  =   81.3 kcal
• Jumlah nilai tenaga   =  163.3 kcal

           

Contoh pengiraan 2

Diet mengandungi 2200 kcal dan mengandungi 210g CHO, dan 120g lemak, kira: 

Berapakah jumlah g protein dalam sajian?

Kira peratus setiap nutrien [CHO, protein dan lemak] dalam sajian?

• Jumlah g protein

CHO membekal     =  210 x 4 kcal   =    840 kcal

Lemak membekal  =  120 x 9 kcal    =  1080 kcal

Protein                 =  2200 – (1080 + 840)  =     280 kcal

Jumlah g protein   =  280/4      =    70 g

• Peratus CHO, Protein dan Lemak

Peratus CHO     =  840/2200  x  100   =    38.2%

Peratus Lemak  =  1080/2200 x  100  =    49.1%

Peratus Protein =   280/2200  x  100  =    12.7%

Soalan:

1. Potato crisps mengandungi 6.3 g protein, 35.9g lemak dan 49.3 karbohidrat pada tiap-tiap 100 g. Kira nilai tenaga yang terdapat dalam 200 g potato crips?
2. Berapakah jumlah nilai tenaga dalam satu keping daging beratnya 90g jika dalam 100g daging mengandungi 15.3g protein, 18.8g lemak, 0.1g karbohidrat , 0.2g mineral 0.2 vitamins dan 65.5g air ?
3. Diet Pak Ali membekal 2600 kcal sehari.  Diet tersebut mengandungi 250g carbohidrat, 70g protein.  Kira?Berapakah jumlah g lemak dalam diet Pak Ali pada     hari tersebut?
4. Kira peratus setiap nutrien (karbohidrat, protein dan lemak) yang terdapat dalam diet Pak Ali ?

Input Tenaga

Tenaga/kilokalori yang terdapat dalam makanan

Output Tenaga

Tenaga yang diperlukan @ digunakan oleh tubuh untuk beberapa perkara:

• Kadar Metabolisme Asas [Basal Energy Rate]
• Aktiviti Fizikal
• Pertumbuhan
• Tindakan Spesifik Dinamik Makanan

Bilakah Kadar Metabolisme Asas diukur?

• Selepas 12 – 18 jam mengambil makanan terakhir.
• Seseorang dalam keadaan rehat.
• Dalam bilik yang sesuai, suhu selesa.
• Kebiasaan diukur selepas bangun tidur waktu pagi.

Pengukuran Penggunaan tenaga

• Jumlah tenaga yang dijana @ digunakan oleh tubuh dapat diukur secara langsung @ tidak langsung.

Kilorimetri Langsung

• Individu diletakkan di dalam kilokalorimeter /bilik khas
• Kaedah sangat mahal. Cuma beberapa unit terdapat di seluruh dunia
• Di Malaysia hanya satu terdapat di Universiti Hospital.

Kilorimetri Tak Langsung

• Kaedah yang lebih mudah
• Diukur dengan menentukan penggunaan oksigen dan pengeluaran karbon dioksida pada masa tertentu  dengan menggunakan alat respirasi
• Dapat digunakan semasa individu berbaring rehat @ menjalankan berbagai aktiviti
• Pada setiap liter oksigen yang digunakan akan memerlukan 4.825 kilokalori tenaga.

Kadar Metabolisme Asas [KMA]- Basal Metabolisme Rate[BMR]

• Kadar Metabolisme Asas

Jumlah tenaga yang diperlukan oleh tubuh untuk memiara/menjalankan proses-proses penting dalam tubuh.

Kadar tubuh menggunakan tenaga untuk kekalkan fungsi penting untuk hidup.

• Kadar Metabolisme Rehat (KMR)

Penggunaan tenaga pada keadaan yang sama kecuali selepas makan atau berlatih

Kaedah mengira keperluan tenaga untuk KMA (Basal Metabolisme Rate)

Menggunakan anggaran 1 kilokalori/minit

=          60 m/jam X 24jam/hari

=          1440 kilokalori/hari

Alat Respiratori Bebedict-Roth (Penggunaan O2)

Ali mengambil 1.08 liter O2 dalam masa 6 minit. Kira berapa jumlah keperluan tenaga KMA dalam sehari ? [Piawai 1 liter O2 = 4.825 kcal]

• 6 minit  Ali mengambil 1.08 liter oksigen
• 1 jam (60 minit)          =          1.08 x 60/6

                                         =          10.8 liter Oksigen

• Sehari (24 jam)           =          10.8 liter x 24 jam

                                         =          259.2 liter Oksigen

            KMA                        =          259.2 x 4.825

                                          =          1251 kkal.

Berasaskan Berat badan, Umur & Jantina

• Lelaki  

< 50 tahun  =   1.0 kkal/kg X  BB/1 Jam

> 50 tahun  =   0.9 kkal/kg  X BB/1 Jam

• Wanita

< 50 tahun  =   0.9 kkal/kg X  BB/1 Jam

> 50 tahun  =   0.8 kkal/kg  X BB/1 Jam

Contoh:

• Kira berapakah jumlah tenaga untuk KMA dalam sehari bagi mereka berikut?

En. Adam berumur 45 tahun mempunyai berat badan 65 kg

Keperluan tenaga KMA   = 1 x 65 x 24 jam =  1560 kcal

Cik Fatimah berumur 26 tahun mempunyai berat badan 46 kg.

Keperluan tenaga KMA  = 0.9 x 46 x 24 jam =  993.6 kcal

• Kira berapakah jumlah tenaga untuk KMA dalam sehari bagi mereka berikut?

En. Ramlee berumur 45 tahun mempunyai berat badan 65 kg ?

Cik Fatimah berumur 25 tahun mempunyai berat badan 46 kg.

Pak Adam berumur 66 tahun mempunyai berat badan 63 kgMak Timah berumur 70 tahun mempunyai berat badan 81 kg.

Kaedah Pengiraan WHO.Gunakan Berat badan (dalam kg)

Wanita

Berat dalam Kg x 0.95 kcal x 24 jam

Lelaki

Berat dalam Kg x 1.0 kcal x 24 jam

Contoh:

• Aminah berumur 13 tahun dan berat badan 50 kg.

50kg x 0.95 kcal x 24 jam       =          1140 Kcal

• Ramlee, berat badan 58 kg dan berumur 25 tahun

58kg x 1.0 kcal x 24 jam         =          1392 Kcal

Kira berapakah jumlah tenaga untuk KMA dalam sehari bagi mereka mengikut kiraan WHO?

1. En. Yunus berumur 48 tahun mempunyai berat badan73 kg ?
2. Cik Rohani berumur 28 tahun mempunyai berat badan 53 kg.
3. Hamidah berumur 35 tahun mempunyai berat badan 62 kg
4. Halim berumur 70 tahun mempunyai berat badan 74 kg.

Latihan:

Aminah  mempunyai berat badan 50 kg. , berumur 18 tahun .  Kirakan keperluan tenaga Aminah dalam sehari dengan menggunakan Formula REE ?

            =          14.7 w  +  496

            =          ( 14.7 x 50 )  +   496

            =          735  +   496

            =          1231 kcal/hari

Soalan: Hamid mempunyai berat badan 78kg dan berumur 33 tahun.  Kirakan keperluan tenaga dengan Formula  REE?           

Jawapan: Faktor-Faktor yang mempengaruhi Kadar Metabolisme Asas seseorang

• Komposisi tubuh

Kandungan tisu seseorang.

Tisu tanpa lemak  (otot) : tinggi KMA

Tisu berlemak sedikit tenaga untuk memiara tisu ini.

Lelaki perlu KMA tinggi kerana mempunyai lebih tisu tanpa lemak. 

Keadaan Tubuh: Jalankan aktiviti Fizikal

2 lelaki sama umur, tinggi & berat badan

Jalankan tugas fizikal yang berbeza. Seorang buruh dan seorang akaunta.

Buruh perlu banyak KMA berbanding akauntan kerana buruh mempunyai otot-otot terbentuk berbanding akauntan

Jantina:

Lelaki lebih tenaga KMA berbanding wanita

Lelaki muda dewasa mempunyai 14% lemak daripada berat badan

Wanita muda dewasa mempunyai 23%- 32% lemak daripada berat badan

Tidur:   Kurang tenaga KMA

Malnutrisi: Tenaga KMA rendah 

Tekanan mental: lebih tenaga bagi orang. yang mengalami masalah mental

Suhu Tubuh

Kalau suhu tubuh tinggi KMA tinggi

Setiap 1 darjah tambahan suhu boleh tingkatkan 13 kcal KMA badan

Suhu persekitaran

suhu panas kita perlu KMA yang rendah

suhu sejuk kadar KMA tinggi bagi panaskan badan

Kehamilan

            -           Tenaga KMA tinggi untuk menghamil bayi

                        300- 330 kcal lebh daripada wanita biasa

            -           Ibu menyusu KMA tinggi bagi proses mengeluarkan susu

                        500- 550 kcal lebih daripada wanita biasa

Umur:  Umur meningkat keperluan KMA menurun

Merokok: lebih 10 peratus daripada orang tidak merokok

Soalan:

Norzalina  25 tahun, tinggi 1.63 m dan berat badan 65 kg.  Berikut adalah jumlah kalori yang dimakan iaitu karbohidrat 190g;  protein 120g dan  lemak 93g mengikut 24-hour dietary recallnya. 

Dengan menggunakan data di atas kirakan:

jumlah kalori dan tunjukkan peratus karbohidrat, protein dan lemak ? 

Peratus pengambilan makanan

Beri penjelasan tentang diet yang diamalkan oleh   Norzalina mengikut perkiraan WHO menggunakan (i) berat badan dan (ii) norma REE

            (i)        Jumlah pengambilan kalori:

            a.         karbohidrat      =          190 X   4 kcal               =  760 kcal

            b.         protein            =          120  X 4 kcal                 =  480kcal

            c.         lemak              =          93 X     9 kcal               =  837 kcal

                        Jumlah           =  2077kcal

            (ii)        Peratus pengambilan makanan

            a.         karbohidrat     =          760/2077 X 100             =  36.6 %

            b.         protein            =          480/2077 X 100            =  23.1 %

            c.         lemak              =          837 /2077 X 100            =  40.3%

i.          Berat badan dengan perkiraan WHO

                        =          0.95 kcal X kg (berat badan) X 24 jam

                        =          0.95 kcal X 65 kg  X  24 jam

                        =        1482 kcal

 

            ii.         Berat badan berdasarkan Norm        

                        =          (14.7W)  + 496

                        =          (14.7 X 65 ) + 496

                        =          955.5 + 496

                        =          1451.5 kcal

i.          Berat badan dengan perkiraan WHO

                        =          0.95 kcal X kg (berat badan) X 24 jam

                        =          0.95 kcal X 65 kg  X  24 jam

                        =        1482 kcal

 

            ii.         Berat badan berdasarkan Norm        

                        =          (14.7W)  + 496

                        =          (14.7 X 65 ) + 496

                        =          955.5 + 496

                        =          1451.5 kcal

Intro to Strength Training

What are we going to cover ?

• Basic Definitions
• Benefits of strength training
• Exercise Prescription
• Principles
• Introduction to Machines

Basic Definitions

• Resting Metabolism - the amount of energy (in calories) needed on a daily basis when your body is at rest.  Accounts for 75% of your total caloric needs.
• Muscle - A contractile organ consisting of a special bundle of muscle tissue, which moves a particular bone, part, or substance of the body.

Strength Training, What are the Benefits?

• Muscle requires 35 calories per pound per day to maintain, while fat requires 2 calories per pound per day. Accounts for 75% of total calories burned each day. 
•       > Muscle          =       > Resting Metabolism

Note: The average adult increases resting metabolic rate 7% by adding 3 pounds of muscle. 

Strength Training: Benefits Continued

Maintain / Gain  Muscle Mass 

• From about age 20, the average American loses about 5-7 pounds of muscle every 10 years.
• The only way to prevent muscle loss or increase muscle mass is through some form of resistance training.

Adding to the Problem...Diet and Muscle Loss

• A low caloric diet will place your body in a state of calorie depravation and cause weight loss (Yea!!!).
• Unfortunately 25% of the weight lost comes from reduced muscle.

       >  Muscle         =         >   Resting Metabolism

Note: Muscle mass can only be replaced by performing strength training

  

Relationship Between Muscle and Metabolism 

Strength Training: Benefits Continued

Reduce Body Fat

As muscle mass increases resting metabolic rate increases.  This will cause a reduction in body fat assuming other factors (nutrition, etc.) remain constant.

Note: The average adult loses 4 pounds of fat after 3 months of strength exercise.

Strength Training: Benefits Continued

Increase PFA scoring

• By increasing your maximum strength in your triceps, chest, hip flexors, and abdominals you will see an increase in the maximal number of repetitions you can accomplish during a strength endurance test (curl-ups and push-ups). 

Other Benefits of Strength Training

• Increase Bone Mineral Density
• Improve Cholesterol Levels in the Blood
• Increase Gastrointestinal Transit Speed
• Reduce Resting Blood Pressure
• Reduce Low Back Pain
• Reduce Arthritic Pain
• Increase Physical and Mental Well-Being
• Improve Glucose Metabolism
• Improve PFA Results 

Strength Training Guidelines

• Days - 2 to 3 days per week
• Time - 20 to 30 minutes per workout
• Machines - 10 selectorized machines
• Sets - 1 set to muscle failure per machine
• Reps - 8 to 12 repetitions per set

Note: 1 to 3 Sets is generally recommended per muscle group.

When performing multiple sets, do all sets on one machine before moving to the next machine.

Strength Percentage Gain One Set VS Three Sets

• One properly performed set of 8-12 repetitions (75% of your 1 repetition maximum) is as effective for increasing muscle strength as three sets

• Single-Set training is more time-efficient than multiple set training

Note: Performing extra sets does burn more calories.

What kind of results can I expect?

• Although results will depend on many factors, everyone can expect to see gains in muscle strength and size/mass.
• Body type (ectomorph, endomorph, mesomorph)
• Muscle fiber type (fast or slow twitch)
• Work ethic (time and effort will show results)

Note: As a beginner you should see an initial 3-5% strength gain per week. The average adult can expect to add 3 pounds of muscle after 2 months of strength exercise.

Strength Training Principles

• The following principles apply to all levels of strength training.

Warm Up

• A general warm up consisting of light to moderate movement should be performed for a minimum of 3-5 minutes. This will start the flow of blood to your muscles. (Jogging, Biking, Cross Trainers).
• Light stretching should be performed for tight muscle groups.
• Stretching between sets also aids in keeping the muscle loose during a workout and can enhance your benefits from strength training.

Rest

• During a beginning program you should have at least 48 hours rest between workout sessions. This rest time is when you actually build muscle. 

Note:  Eight hours of sleep per night is optimal for muscle to recover between workouts.

•   

Muscle Balance

• It is important to work all major muscles equally to achieve overall body balance.
• Chest        <--------->    Back                Quads  <------------>   Hamstrings
• Low Back  <--------->     Abs                 Biceps  <------------>  Triceps  

Note: Having muscle balance can prevent low back pain, postural deviations, and shoulder pain.

Overload Principle

• In order for adaptation (change) to occur, the muscle must be challenged into performing more work than it is used to performing. 

Muscular Strength, Endurance, and Size

• Muscle strength, endurance, and size will develop based more on body type / genetics than workout type.  Go with the workout that fits you.

• Fast Twitch = Increased Size = Low Reps = 50-60 Sec Sets
• Slow Twitch = Increased Endurance = High Reps = 60-70 Sec Sets

Exercise Speed

• All exercise should be performed with a consistent speed
• 2 seconds on the concentric phase (lifting)
• 4 seconds on the eccentric phase (lowering)

Note: Normally sets should last between 50-70 seconds

Exercise Range of Motion

• Full Range of Motion is the complete movement that a joint can make. You should only use a full range of motion when the machine allows for less resistance to be placed upon the joint towards the end of the movement. Some movements are strongest in the end range (e.g. chest press, shoulder press, leg press, etc..).

Breathing

• Exhale during the concentric (lifting phase)
• Inhale during the eccentric phase (lowering phase)

Supplementation

• A normal diet where 15% of your calories is consumed from protein sources is plenty for muscular strength and size gains.
• Excess protein is costly and not needed for gains in muscular strength and size. Can be harmful to the body if taken in excess.  

Should I weight train before or after cardiovascular training?

• You may begin your workout with either exercise because you can achieve similar strength gains regardless of the activity order