Metabolism Misery:
Avoiding the Downward Spiral
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Have you heard the term, "Enjoy your metabolism while you're still young; once you hit 30, it's all downhill from there"? You may have even experienced the "proof" behind that statement. While certainly, hormonal changes experienced by post-menopausal women will influence certain aspects of the body's shape, the notion that lowered metabolism is an inevitable part of aging process is incorrect. In reality, we tend to be less active as we enter our 30's than we were in our teens and 20's. This reduction in activity, coupled with any persistent attempts at dieting, results in a reduction of lean muscle mass. With less muscle mass, the body's caloric needs go down considerably. That's the bad news. The good news is that this problem is totally reversible. The solution? Hold onto--or add more--lean muscle mass. And how do you do this? Strength training.
Not only does a sound, regular strength training program help deliver those much-needed muscles for metabolism maintenance, its weight-bearing properties also helps us retain precious bone mass...a must in the fight against osteoporosis. And for those who still feel skeptical about weight training's effects on women's physiques, you need not worry. In fact, if your concerned that a general program of weight training puts you at risk of over-developing or "bulking up"; you honestly have no idea just how incredibly long and hard (think: at least 5-10 hours of intense weight-lifting in the gym each week, hoisting free weights in--at the low end--at least 20-30 lbs., consuming a rigid, protein-dense diet, and possibly seeking out certain sports supplements) a woman would have to work in order to see some body-builder-type curves. Fortunately, for those of us who simply want a lean physique and the fitness and health benefits that accompany it, you need not spend much time in order to see concrete results; an hour or two each week is all
that most of us need in order to see some healthy results. You do, however, need to know how to workout smarter. If you're just getting started, you may want to consult with a reputable personal trainer--and beware, there are many less-than-competent ones out there, unfortunately--to help give you a solid foundation of techniques and exercises. There are also some decent books on the subject (I happen to find the "Idiot" and "Dummies" series to be very complete and sound). Once you have a base understanding of what to do, your key to seeing changes is consistency; at least 1-2 high-quality strength-training workouts per week, for at least 8-12 weeks, is the typical schedule needed before starting to see measurable results. Bear in mind, also, that your body's shape will be closely linked to your genetic body type. Ectomorphic body types, for example, tend to be tall and slender, and have a tough time putting on a significant amount of muscle. Endomorphs, on the other hand, tend to be more curvaceous, and while endomorphs
will see measurable changes in muscle tone, their muscles won't necessarily have an extremely defined appearance. Mesomorphs are the body type that puts muscle on easily; your female bodybuilders and sculpted fitness professionals all tend to fall into this category. Respect your body's own tendencies, and you will be more apt to keep your expectations realistic.
So the next time you catch someone lamenting on the loss of metabolism being just "the way it goes," you can feel comforted in knowing that you hold the secret to changing that fact! -ep
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