Welcome to Workout Wednesdays, the Playboy.com fitness blog by Jayde Nicole Playboy’s 2008 Playmate of the Year.
Welcome to Workout Wednesdays, the Playboy.com fitness blog by Jayde Nicole—personal trainer, fitness nutritionist, health nut, TV personality and, last but not least, Playboy’s 2008 Playmate of the Year. Check back each week for Jayde’s latest tips, and be sure to visit her all-new fitness website JaydeNicole.com.
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A Guide to your Metabolism
You hear it all the time, “speed up your metabolism to lose weight,” “take this supplement to jump start your metabolism,” “eat this to help boost metabolism.” But what exactly is your metabolism, how do you know when it’s working, and what do you have to do to truly “speed it up?” I am going to teach you everything you need to know to really understand how it all works and also bust some very common weight loss myths.
What Is A Metabolism?
In terms we can all understand, your metabolism takes the food you put into your body and uses it for energy. It takes out the nutrients you need and puts them where they need to be. It is actually a fairly complicated set of chemical reactions necessary in every living organism. People who use the terms “slow” and “fast” in relation to their metabolism are describing their BMR (basal metabolic rate) or the speed at which your body burns calories each day at rest. Knowing this number is very important if you are trying to lose or gain weight and muscle. It allows you to calculate how many calories you need to consume each day to reach your goals. Everyone wants to know how many calories they should eat to lose weight, but the problem is, there is no magic number. Each person’s BMR is different, so step one is finding your number.
Finding your BMR!
There are tons of different equations out there for finding your BMR, some more accurate than others. May I suggest the one on “Jayde Nicole Fitness” where you enter in your height, weight, age, gender and goals and it will not only to calculate your caloric intake number but also set you up with a day by day meal and recipe plan and a fitness program to help you get where you want to be! There are also sites like BMR Calculator. This is the number your body needs to consume daily to sustain your current weight. If you want to lose weight, you must have a calorie deficit. This means between the calories you eat and the calories you burn, you must be below your BMR. If you are trying to gain muscle you need to take in more healthy calories, preferably protein and your number should be above your BMR.
Foods that help “boost” your metabolism!
There are a lot of foods you can eat that will give you little boosts. These are to be used in conjunction with a healthy diet and workout routine; you will not lose weight by just eating these foods alone.
Work these healthy foods into your diet and notice a positive change in your waistline.
Supplements that speed up your burn!
There are thousands of supplements and powders that claim to give you that burn you are looking for to help you shed those extra pounds. I have tried about half of them and found that most made me so jittery I couldn’t even workout. Some even made me nauseous! The key is finding one that gives you healthy natural energy, and not too much of it. This way it will boost your burn and give you the energy to complete your workout and then some. I suggest something that is all natural and has a green tea extract that gives you the energy you need along with several other ingredients that help control your appetite. Just make sure not to over do it.
You can also try a cleanse. If your organs are full of toxins, your metabolism will be sluggish. Use all these tools to get it in tip top shape and make your weight loss goals that much closer.
Have questions or suggestions for an upcoming Workout Wednesday? Message me on Twitter (@Jayde_Nicole) or in the Locker Room at JaydeNicole.com.