Revving Your Metabolism

by Janice Burdon

May 2006

How to Lose the Last 5-10 Pounds!

The million dollar question.  Why can't I lose those last stubborn 5-10 pounds?  As a fitness instructor, I get asked that question all the time.  To a large extent, your genes basically determine your metabolism.  In a study done at the Laval University in Quebec, they found that "the range of calories stored by people doing the same work-out varied by as much as 200 a day." (The Essential Women's Health Guide)  That means that one person who may not have such a high metabolic rate (the number of calories your body burns to maintain basic bodily functions) may have to work harder than someone who is more metabolically fortunate.  Don't despair!  There are ways to boost that metabolism!

One efficient way to boost metabolism is by weight training.  A pound of muscle burns up to nine times the calories than a pound of fat does.  Weight training increases the metabolic rate from 6.8 to 7.8 percent.  Studies have shown that a 150-pound person will lose on average a half a pound of muscle a year.  And since muscle at rest uses up more calories than fat, one's metabolism dwindles along with the muscle.

People new to weight training should seek out a reputable personal trainer who will be able to provide a program suitable for their needs.  If you are already lifting weights, then the following suggestions will help you boost that metabolic rate even more.  Pump up the intensity by:

• performing your reps at a quicker pace, providing you have the right technique already
• cut down the rest periods between reps
• change your program frequently - keep it fresh - your body adapts quickly
• try increasing weight - (be sure you don't increase it by more than 5 - 10% every one to two weeks)
• increase training sessions from 2 times a week to 3 or 4 times a week, even if it's just half an hour to 45 minutes
• do combo exercises where lower and upper body is used simultaneously (watch your posture)  (ie.  a squat with an overhead shoulder press)
• try supersets - a combination of two different exercises performed without a rest in between
• try the Pyramid building technique - this is a number of sets performed with a break in between the sets; the load and number of repetitions change with each set  (ie. exercise (bicep curl)... first set - light to moderate weight - 10-12 reps, second set - add more weight - 6-8 reps, third set - add more weight - 4-6 reps... rest in between sets for 1 to 1.5 minutes

A good set performed properly is one where you cannot finish one more rep with good and proper form.

Another method for boosting the metabolism is interval training.  I call it "shocking the system."  We tend to stick to the same old comfortable routine week after week and month after month.  Our bodies adapt fairly quickly to our repetitive program and therefore, the challenge is no longer present.  In order to drop those stubborn pounds, we need to push our body past its comfort zone (safety first) and challenge it with something new. 

I'll never forget the summer I bought an outdoor trampoline.  I think I bought it more for myself than for my children!  I would play some good music and get on that thing and just have fun!  My neighbours thought I was nuts; my two boys thought I was cool; and in one week I dropped 2 pounds! Why?  Because I did something my body wasn't used to. I 'shocked my system'! 

Interval training is categorized as "short, intense periods of exercise, which stimulate the release of adrenaline and other stress hormones, which in turn raises the resting metabolic rate."  (The Essential Women's Health Guide)  Intervals also promote after-burn.  Studies have shown that people who do interval training twice a week lose weight twice a smuch as those who do just a regular workout.  A good combination would be:  2 times a week of 20-40 minutes of interval training and 2 times a week 20-40 minutes of cross-training sessions.

Don't get discouraged if you can't seem to lose the weight.  The last 5-10 pounds are a challenge to get off.  Also, realize that our body goes through seasonal changes. Stress, menopause, lack of sleep and poor eating habits, etc. all play a role in metabolic processes.  Even the weather, especially the winter season where you don't get out as much and tend to turn to food for comfort can affect your weight.  The important thing to remember is to be patient with yourself and have realistic expectations.  Keep at it! It will happen if you don't give up!

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Janice Burdon is a Can-Fit and McGill Certified fitness instructor
For questions and comments, or additional information, please contact Janice at burdon4souls@nexusisp.com