Well, Donna not only are we going to tell you exactly what to do and how, but also stick around to discover one mistake exercisers make when trying to boost their metabolism. You are also going to learn which foods help you be a calorie burning heater even when you are not active. But first a word from our dictionary:
Basal metabolism: The minimal energy expended to maintain respiration, circulation, peristalsis, muscle tonus, body temperature, glandular activity, and the other vegetative functions of the body.
zzzzzzz snork. What did that just say? In Fun and Fit translated style, that says, “If you want to burn kcals at a faster rate (helps with weight loss and maintenance), speed up your at-rest baseline usage of energy.”
Eleven variables affect your metabolic rate. According to the Oct. 2012 issue of ACE Certified News, “exercise is easily the most adjustable variable (of these 11) in total daily energy expenditure.” Current research indicates that High Intensity Interval Training (HIIT) is the most effective method for raising your metabolic rate and losing weight, so we’ll be super thoughtful and define it. Essentially, it means alternating your workout into two speeds – very intense, and rest. The intervals can vary, such as 60 seconds work/ 60 seconds rest, or the very popular Tabata style: 20 seconds work/ 10 seconds rest, which our colleague Tamara Grand explains in this Tabata Training post.
High Intensity vs. High Impact
By the way, standard bodybuilding won’t work for your goals, as it doesn’t burn enough calories or have the required after-effects. What DOES work is sprinting, biking, boot-camp moves such as burpees, stair-climbing, weight-lifting, and many other moves where you can push yourself to a 9 or 10 level of intensity on a 1-10 scale. High intensity doesn’t have to be high impact, which is a mistake many exercisers make when choosing moves. In case you’re not into “jumpy” high impact moves, do low impact, high intensity moves instead, such as spiderman push-ups. They are very low impact, yet as you’ll see if you try a few, they are definitely high intensity.
Cardio + Weight Training = Faster Metabolism
We were once asked about “amping up my old ass metabolism” by a reader, so you might like to read what we told her (hint: we didn’t call her “old”). In addition to HIIT, you definitely want a weight training component. Our post about the caloric benefits from the metabolic spike explains the advantages of combining cardio and weight training, but in case you’re too exhausted to click the link, it essentially says that “with cardio, you can burn 10-12 kcals a minute; with weight training it’s only 8-10 kcals per minute. But due to a magical thing called the metabolic spike (not a volleyball term), you will continue to burn kcals efficiently for about an hour after you finish working out, even if you’re sitting on your
old ass donkey doing nothing.
The term “metabolism” specifically refers to the breakdown of food and its subsequent transformation into energy your body needs. The best way to make sure you are breaking down and using the kcals/ energy from your food is to do two things: 1) eat food that’s a good balance of protein, complex carbs and healthy fats; and 2) eat at regular intervals. An abrupt calorie-reduction or starvation diet can severely reduce (i.e., slow down) your basal metabolic rate (BMR) by up to 30%, and a restrictive, low-calorie diet can decrease it by as much as 20%.
Basically, we just said, “Don’t skip meals. Don’t eat crap.” You’re welcome for that memorable translation!
We hope we’ve answered your question. If we have, go do 10 spiderman push-ups! If we haven’t, go do 20!
Readers: What high intensity, low impact moves have you discovered that we can share with other readers, especially those with bad knees?
Have you subscribed to our twice-weekly posts yet? So easy. Just enter your email over there —->
Alexandra Williams, MA and Kymberly Williams-Evans, MA
Brush your teeth before sitting down to watch a TV show. You’ll be less likely to eat those high-calorie, no nutritional benefit snacks.
Write out your grocery list, then stick to it. If marshmallow caramel chocolate double-dipped snack-a-doodles aren’t on your list, they don’t go in the basket. You can’t eat what isn’t in the house.
Whenever you have to wait for someone (a child at school, spouse at an appointment, friend at the movies), walk while you wait instead of sitting. If you have to stay in one place, then stand and move about the room (or fidget). If it’s a 10-minute appointment, go for a 10-minute walk. You’d be amazed at the number of steps you can add to your day just by NOT sitting.
Buy foods in bulk. If your rice is in a 5-pound bag, then you are lifting a 5-pound weight when you carry it. Do a few bicep curls before you use up all the rice! You don’t need fancy weights to work out. An overhead press with a 5-pound bag of flour works… and leaves you with a nice powdery dusting in your hair.
1. Get up during tv commercials and either walk or jog in place or grab a broom and sweep the floor. Yup, do a chore; it’s not a bore; you can reap more… when you move during ads.
2. Set a timer to remind you to stand up and walk at least 100 steps every 20-30 minutes. Takes just 2 minutes and prevents the physical and mental atrophy that comes with sitting too long at a stretch.
3. Meditate to relieve stress, increase cognitive skills, enhance compassion, reduce blood pressure, and send more blood and oxygen to your brain. Take advantage of free phone apps to build in a 5-8 minute meditation. Longer is great; but even a short meditation session will bring benefits. For suggestions on apps you can download, click to our post Meditation, Menopause, and Memory.
4. Repeat Yourself Yourself. When you go to sit down, sit, then stand, then sit. Then when you are ready to get up again (see my second tip), stand, then sit down, then stand and go! Congrats! You have just completed two squats. If you repeat this down-up-down up-down-up pattern a few times a day, you’ll have easily and quickly worked in a full squat set. Hello easy lower body strengthener!
5. Swap out your computer, office, or tv watching chair for a stability ball. At least you will get some core activation while sitting. Takes fewer than 10 minutes to switch the chair for the ball, but you’ll reap the rewards the entire time you are on the ball. Yes, get on the ball people!
Action: Reading and exercising make you smarter, which also leads to brain health, right? So subscribe to our twice-weekly posts. They’ll get you all smartened up. And first crack at our upcoming Ultimate Abs Workout Collection for Women Over 50 program.
Alexandra Williams, MA and Kymberly Williams-Evans, MA
As children, we learned about Ponce de León and the mythical Fountain of Youth. But did you know it actually exists? Not in a creepy, Dorian Gray way either. Every town, every home, and every person has access to the fountain; it’s just known under a different name now. The Fountain of Youth’s true name is …
Ah, ah, ah, don’t get discouraged by that word. You probably thought “easy” when you read “fountain of youth,” and “hard” when you read “exercise.” But what if the path to exercise was much easier than you thought? What if moving and eating better and more appropriately for our midlife years were as easy as the not-so-helpful habits you currently have?
Our TransformAging Webinar Summit is ready to go, and you’re invited to join our 8 experts for this 6-video series that will get you slapping your forehead and saying, “Gee, I could’ve
had a V8 restarted my fitness years ago if I’d realized it wouldn’t be so overwhelming.”
Look below for a few hot tips in the ol’ town tonight that come from the various TransformAging sessions. You’ll get solutions and antidotes for all the Fit Facts below. But first, a few quiz questions to whet your Fountain of Youthiness thirst and appetite:
If you don’t want to be that person spending the last 8 to 9 years of your life ill and in pain, then register for this TransformAging Summit. (If you don’t want to be the caretaker for that person then our webinar series is for you and your loved one). The sooner you take the steps to age actively, the better your upcoming years will be.
So step up to some more of those Fit Facts from the Summit, we say!
In case you didn’t have a chance to read our post giving all the info about the TransformAging Webinar, we’ll list the six video titles again so you can see just how tremendous this FREE (on 6/03 & 6/04) summit is:
Register Right Here – It Costs you $000000 (that’s zero multiplied) for the live broadcast this Wednesday and Thursday at 2:30 pm PDT. And don’t worry – if you cannot watch all six at their original broadcast times, you can get them later for a teeny, tiny payment that’s lower than you’d pay for just one of the workouts Debra Atkinson provides in her session. And put all the money you just saved into the vacation kitty for your future dream trip to Rancho la Puerta spa, a health and wellness retreat just east of San Diego. The Perfect Place for People who want to age actively!
Alexandra Williams, MA and Kymberly Williams-Evans, MA
You SAY you want to start again with a fitness program that is tailored to your midlife body; that you intend to move more often, though comfortably; that you’d love to be strong enough to enjoy the second half of life even more than the first. You now have the chance to put your money where your menopot is!
We recently told you about our TransformAging Webinar Summit for Women Over 45, which is only a week away, on June 3 and 4 starting at 5:30 pm EST/2:30pm PT and accessible for 48 hours at no cost.A Fountain of Youth really does exist, and it’s free to you. Just like this TransformAging Summit that’s sponsored by our long-time friends, Rancho la Puerta Resort. Registration is now open, so sign-up here to join us. So easy. Just like many of the active aging secrets we and 5 other fitness experts will share with you.
Have you thought back to movement you used to do and decided “I need something more attainable and less intense now that I am in my second half of life”? Yet you still want to enjoy all that life has to offer, in a comfortable, sensible way? So have we. As a matter of fact, so many of you have contacted us asking for exactly these sessions, that we gathered up the BEST presenters just for you.
Why stay in one of the 7 circles of hormone and weight gain hell, when you can stroll the labyrinth of a comfortable life? This six-video collection offers practical strategies to make the second half of life as rewarding as the first. Take at gander at the session titles:
If you’re like Chris O’Dowd in Bridesmaids (love that movie), you’re probably saying, “Really? Really?” by now in a sexy Irish accent because you cannot believe we said you could get all 6 videos for free. But we cannot tell a lie (a different movie altogether) – you get them FREE for 48 hours. That’s 2 days (June 3 & 4), 6 videos, 8 experts, and 1 YOU, gaining access to interviews, practical tips, and easy-to-follow strategies geared specifically toward Over-45 Women.
See the picture just below? That’s Alexandra at Rancho la Puerta a few weeks ago. Does that look like strength training? It is. Does it look fun? It was. Movement is fun. Climbing stuff is fun. Eating well is fun. Going to a spa resort with friends is fun. Hiking through the grove shown below is fun. And all of this liveli-fun-ness is accessible to you too, once you make a few simple changes to your daily habits.
Oh excuse me, but isn’t that Kymberly doing an even livelier version of the post-hike, archway hang? And she’ll hang there until you register for our TransformAging Summit. Please hurry and do so as those rocks can be slippery!
Did you Register Right Here yet?
Now you get some lovely pictures taken at Rancho la Puerta, which is about an hour’s drive east of San Diego. We partnered with them because they are the ideal fitness and health resort for Boomer women. Even if you spend all your time lounging at the pool and getting massages, you’ll still get more fit, thanks to two other key components of active aging that the Ranch offers that have nothing to do with exercise or food. .
Let your Inner Fabulosity Bloom. And in case you’re too tired to scroll back up, here is the registration link once again. We invite you to join us on June 3 and 4.
By Alexandra Williams-MA and Kymberly Williams-Evans, MA
Dear Alexandra and Kymberly: I just lost my husband, Julian to cancer. Due to all the hospital appointments, my eating habits also got lost! I have put on a lot of weight, but feel so tired and lethargic I can’t get into the mood to do exercise. I have damage to my neck, knees, and lower back (due to a fall) plus my midriff and waist have become “large” and I have lost my waistline. At 69 years young this is depressing me. I am also worried about a “ledge” at the bottom of my tummy and scared it will be “resting” on the top of my legs when I sit down!!!
As well, I look after my 96 year young Mum, who has no balance anymore due to cancer and other problems. So she is only able very slowly to get from one room to another downstairs. I get to bed about 1:30am once my Mum’s medication kicks in and she falls asleep. She usually wakes me about 7am to go to the toilet, then goes back to bed until 10:00. (She is in a hospital bed in my living room so isn’t able to get up by herself). I have been looking after my Mum for 3 years and my husband for the last 2 and half, so have had little sleep etc. which may be the reason I feel tired. Since Julian died, I am still running around for Mum, but not doing the right things to lose the “middle” weight.
I need all the help I can get!! I appreciate other people’s input so have included my name. Kindest regards, Patricia of Cambridgeshire, United Kingdom
Dear Patricia: Wow! Talk about the perfect storm for changes to your body, mood, and energy levels! We’re amazed and honored you have time to write to us for advice. Fortunately, we have some practical suggestions that may help you and other widows, post menopausal women, and caregivers gain energy and lose weight. (Check out what we told caregivers who wrote to us with similar concerns: A Workout Plan to Lose Weight When You Are a Caregiver)
If you have a weensy bit more time and energy, then click over go to our YouTube Channel where you can find exercises just right for your goals and capabilities.
Let us know how you fare and feel free to comment below, especially once others share their tips and support. We offer our condolences on your husband’s death.
Alexandra Williams, MA
Special K sent us some brownies (how did they know I have a son who has chocolate brownies as his preferred food group?!), and I guess they have angels working in their chocolate department, because the brownies are named Divine Fudge and Heavenly Caramel. Whether their status is due to the fact that they have real cocoa in them, or are only 80 calories per brownie, I don’t know. I just know that they were a yummy afternoon snack and I didn’t feel guilty about eating one. And yes, it is possible to satiate the desire for a sweet treat with just one.
In 1908, when the chocolate bar was introduced, it was .6 ounces. By 2002, the smallest version of that chocolate bar was 1.6 ounces. In 1995, the average serving size for a brownie was 3.2 ounces. In the past twenty years, the typical brownie serving has doubled in size. But our bodies want us to live in the past. In other words, we can satisfy our chocolate cravings by eating a Special K brownie that goes back to 1908 by being only .7 ounces. The good news – no corsets involved.
I’m currently studying for my nutrition specialist certification, and know that the majority of the population will indulge in a sweet snack nearly every day. I also know that the majority of the U.S. population is weight-conscious. The 80 calorie Special K brownies might be the solution for you, just as they were for my son.
And if you’re expecting guests, you can put one on the pillow instead of a chocolate mint. About the same size; about the same calories, but without the melty mess. Not speaking from personal experience of course – cough, cough.
For further info about both the Heavenly Caramel and Divine Fudge, visit www.specialk.com, or find them on Facebook or Twitter. And of course, you can always just head to your local grocery store and check them out for yourself.
For further info about getting chocolate mint stains off a pillow, ask your mom. Don’t ask me – I wasn’t successful.
This post is sponsored by FitFluential on behalf of Special K Brownies.
To make it easy to share (and because I want to increase my Pinterest skills), I made a nice easy pin of our 10 tips to avoid holiday weight gain that you can access at the next big get-together.
As we’ve mentioned before, if you incorporate more movement into your daily activities, you can successfully lose weight (or keep weight from jumping on to your body in the first place). So it sure would be nice if house cleaning fell into the “watch those kcals just fall off my body” category, wouldn’t it? (PS It’s also nice if you want to subscribe and get active aging answers from certified fitness pros twice a week).
Good news for all of us who have worked up a sweat changing the bedsheets, vacuuming the rugs, and dusting the ceilings (please don’t say I’m the only person who does this) – according to a recent study in the U.K., a good spring cleaning can burn more calories than running a marathon. Since I hate to run marathons, this is welcome news indeed!
According to the study (done by promotionalcodes.org.uk), a good spring cleaning burns 3,655 kcals, while a marathon burns 2,500 – 3,500. Yes, it will take you longer to do the cleaning than the running, but look on the bright side – you didn’t have to run. This is the breakdown:
Quick math tells me that’s 16 hours of work. And I see no category for jumping onto the mattresses when you discover spiders lurking under the bed. I’m sure there’s a high calorie burn for that. I can testify that my heart rate was definitely in the “Working Very Hard” range.
Cleaning external doors isn’t my thing, though I do scrub down the area by the doorknobs. I’d also love to see the calorie count for scrubbing all the kitchen cabinets plus the stove hood and kitchen walls, mainly because I want credit for these chores. Does sweeping count as part of scrubbing?
So, who’s up for 20 minutes on the stairs? And who thinks this is good news? I know I’m excited, though I doubt I’ll pull on my Lorna Jane gear and put out a 16 hour house chore workout. And how many calories did I burn getting all the dog hairs off the mini-trampoline?
Action: Another easy and free action is to have us come to you twice a week. Not to clean, mind you. But to share tips on how to age actively and enjoy the second half of life. SUBSCRIBE now and grab your bonus while you’re at it. Also, could you get that dust bunny from my corner when you’re done entering your email?
Alexandra Williams, MA
Alexandra: The answer is always yes. It’s also “It depends.”
In the group thread of a Facebook community I belong to, I read lots of good advice for this frustrated woman, with people recommending various diets and types of workouts. Yet if we back away from the question, and ponder the underlying assumption, it’s possible she doesn’t need to make any big changes. If she wants to KEEP the weight off once it’s lost, she might just be right on track with her 1 to 1 1/2 pound weekly loss. I’ll make a leap of faith and assume keeping the weight off after her weight loss program is over is her longer-term goal. Which means losing 1 to 1.5 pounds per week might be best.
A few years ago my sister and I were asked whether it is safely possible to lose 10 pounds in 4 weeks, and we essentially said it’s reasonable, sustainable and realistic long-term to lose 1.5 – 2 pounds per week if you combine
Of course, that is hard for menopausal women, and our fitness pro colleague Tamara Grand has some spot-on suggestions and resources for staying the nutrition and fitness course once midlife changes everything!
In this post we wrote about the differences between losing weight and maintaining weight loss, you can see in the chart that to LOSE weight, reduced caloric intake is the easiest way for most people to achieve negative energy balance, while to KEEP it off, physical activity is the strategy to prevent weight regain.
Kymberly: When you are done reading this post, check out how you can choose the “right” diet. You will find it far easier to cut out a 500-calorie drink than to exercise strenuously for about an hour. Ouch, it hurt to say that as a fitness pro who prefers moving more to eating less, but there you have it!
Alexandra: So our advice to you (and the millions of other women with this same question) is to perhaps focus more on your intake than your output. Once you reach your weight goal, you can switch that around (to a point – the fluffy, puffy, whipped creamy coffee drinks are still an issue).
Kymberly: Brooke, you asked about supercharging your metabolism. In general it usually helps to incorporate strength training 2 -3 times a week into your workout program. Perhaps you are already doing that, given the exercise activity you mention. But if could be that your metabolism is “stuck.” How can you get it unstuck? Read this: If My Metabolism is Stuck, What Do I Do?
Alexandra: While we’re at it, I’ll throw in my occasional mantra, “Never give up. Never surrender.” It’s from a movie that cracks me up.
A bonus item for you:
As part of a campaign with Blue Diamond I did a twist on the traditional Dolly Bar recipe that incorporates their Toasted Coconut Almonds. Easy recipe. Quick to make. Delicious to eat.
Alexandra Williams, MA and Kymberly Williams-Evans, MA
In our recent episode, Fat Burning for Women Over 50: Be on Fire, Dr. Len walked us through the sometimes confusing realities of killing off kilocalories. Once we appreciate the role carbohydrates and fat both serve in providing fuel, then we can understand how to select the “best” workout programs.
First, the goal is to have a caloric deficit to lose any weight. That deficit comes from the age old energy balance equation: take in fewer calories than we put out (eat less); put out more calories than we take in (move more). The entire weight loss picture is far more complex, affected by a myriad of other factors. For more on losing weight and fat, check out Burn a Myth to Burn More Calories (post) and Fat Loss; What Does and Doesn’t Work (radio episode) . Professional alert warning system activated – it’s not just about cals in and out, though you do have to start there!
Second, is that we break down carbohydrates 40 times faster than fat, with carbos supplying most of the fuel (energy) to power our exercise. Distinguish between absolute and relative numbers when thinking of fat loss. When you exercise with some intensity, you use a higher percentage of carbos compared to fat as the fuel source. However, the highest total of burned calories is what you are going for. For that, you need to suck it up and add some effort.
Higher intensity exercise burns more calories; however, a long, slow approach is better than what most of the adult population is doing — uh, as in better than not much or nuffink! But a workout with some oomph to it at a higher pace will use more total energy (calories) than the lower intensity plan. Absolutely!
So forget needing to be in a “fat burning zone” when making cardio equipment or fitness tech choices. Get in the calorie burning zone, which is also a high carbo burning zone.
Third, thanks to Dr. Len’s practical tips, you now get led into the exciting, proven, no-magic-required realm of the four best training programs to maximize calorie burning and become lower fat! He recommends we try all 4 methods.
High Intensity Interval Training (HIIT)
Select a cardio activity you enjoy, such as cycling, running, walking, using a row machine. Go as hard as you can for about 30 seconds. Then recover at a self-selected, variable pace for about 3- 4 minutes. Complete 4-8 rounds for a total workout time of about 30-45 minutes. Dr. Len recommends changing up the mode workout to workout, especially if you have several favorite cardio activities.
And if you forget all this, simply recite the Kymberly mantra: “Go as hard as you can, as long as you can, as often as you can.” I hear the sizzle of calorie burning already!
Kymberly Williams-Evans, MA