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Lose Weight, Speed up Your Metabolism

Joseph Coupal - Tuesday, May 01, 2018

FieldHouse, Sudbury, MAIt seems like some people burn fat faster than others and some people seem to be able to eat whatever they want and they still stay thin. Mostly this is due to genetics, but it also has to do with a person’s metabolism and how fast it works.

However, age, weight, diet, and exercise habits also have an effect on how fast you can burn calories and the speed of your metabolism. The more muscle you have the faster your metabolism. Your metabolism slows down as you age because starting in your 20’s you lose 5-6 pounds of muscle every 10 years. Less muscle mass means a slower metabolism. So, as you age you burn fewer calories every day. But, don’t worry; there are ways to speed up your metabolism.

Add interval training to your workout routine. Interval training even just 2 times a week can burn more calories than a standard cardio workout on a treadmill or other cardio machine. In fact, it has actually been proven that adding interval training will help you lose 2 times as much weight as more traditional cardio exercise.

It is also helpful to break your workout into two shorter sessions. For example, do cardio before work and do strength training after work. This can help you burn an extra 100 to 200 calories in a day. Even small bursts of cardio activity can help get your metabolism going, so run up the stairs.

Eat breakfast; those who do lose more weight than those who don’t. When you sleep your metabolism slows down. It speeds up when you eat again. So breakfast kick starts your metabolism in the morning.

Eating protein is harder for the body to burn and metabolize, so eating more protein can help you burn an extra 150 -200 calories/day. The metabolism works harder to break it down.

Instead of eating 3 meals a day, eat 5 to 7 smaller smart meals. This helps your metabolism work hard all day.

Again, muscle burns more calories, so start strength training. This is the best way to speed up your metabolism at rest. Even as you age, weight training can speed up your metabolism again. In fact, a pound of muscle burns up to nine times the calories a pound of fat burns.

For more information, contact The FieldHouse in Sudbury.

Keep Your Weight Loss Program On-Track

Joseph Coupal - Tuesday, March 06, 2018

FieldHouse, Sudbury, MAOften we try to get in shape in the summer, and then we tend to get lax about our diet and exercise as fall and the cooler weather move in, then we want to get in shape for summer again. This is a frustrating roller-coaster. If your weight loss program was working and has now tapered off, this is normal. No matter how faithful you are, from time to time you'll fall off the wagon.

Here are some strategies for you to try.

1. Visualize

Have a vision of success. The mind is a strong tool -- use it to achieve what you want.

While you're imagining, remind yourself of reality: excess weight and yo-yo dieting is unhealthy. Make sure this is a lifetime commitment not a temporary plan to drop 10 pounds.

To stay with your weight loss program, only keep healthy foods in the house.

2. Understand Your Weight Loss Personality

Personality plays a role in our attitude towards food. You should know your tendencies and tailor your weight loss plan to conquer your unproductive inclinations.

3. Write Down Everything You Eat or Drink

A common mistake is underestimating how much food you've eaten. This can lead to a weight loss plateau or weight gain. Keep a diary of your daily food intake (every bite, taste, or lick) can help you see where you're going wrong.

4. Beware of 'Calorie Creep'

A key reason for a gaining weight is eating more than you think. It's easy for portion sizes to increase. It is important to weigh and measure your food to understand proper portions. Try cutting your daily calorie intake by 100 or 200 to move beyond the weight loss plateau.

5. Watch Restaurant Overeating

At restaurants, rich foods and supersized portions can sway even the most determined dieter. Especially if you eat out often, look at restaurant eating as a chance to practice good portion control.

6. Eat Protein to Manage Hunger

A high protein diet can help squelch hunger. Protein foods work by suppressing a hormone secreted by the stomach that stimulates appetite. Foods high in fat actually raised levels of that hormone and increased hunger. Carbohydrates make people hungrier than they were before they had eaten.

7. Eat More Fruits and Vegetables

Fill up on produce. Eating lots of low-calorie, high-volume fruits and vegetables crowds out other foods that are higher in fat and calories. The U.S. government's dietary guidelines suggest that we get 7-13 cups of produce daily.

8. Push your Exercise Routine

Using the treadmill every day for 30-minutes or walking the neighborhood with friends is good, but your body gets used to it too. After a while, your muscles get used to the routine and become very efficient at doing the task at hand.

To keep your muscles guessing and burning calories, vary your physical activity and exercise routine.

Also make sure your routine includes strength-training exercises which help counteract muscle loss due to aging. Building and preserving muscle mass is a key factor in reaching a healthy weight, as muscle requires more calories to maintain than fat.

10. Try Yoga to Avoid Stress Eating

Stress eating is bingeing on food to soothe your inner emotional turmoil. You are not really hungry. Yoga lowers levels of stress hormones.

For more information on maintaining a healthy lifestyle, contact The FieldHouse in Sudbury.

WebMD

Weight Loss and Weight Maintenance Over the Holidays

Joseph Coupal - Tuesday, November 28, 2017

FieldHouse, Sudbury, MAYou exercised and ate right all spring and summer to get in shape and healthy. But, now the days are longer and darker and colder. The holiday season is approaching and it can be intimidating if you are trying to lose or maintain your weight.

The holidays do tend to mean “food”, and this holiday season lasts for several weeks, if not a couple months. More parties, more dinners, more get-togethers, more cookie swaps, more food gifts, more cocktails. This means constant temptation for a longer period of time. Add holiday stress and busier lifestyles which can lead to more hurried and less planned eating, more cocktails, and no time for the gym. All of these reasons make the holidays challenging time for weight loss or even weight maintenance. But, you can keep up your healthy diet and fitness program, you may even be able to lose weight during the holidays.

Stick with your plan. If you want to lose weight this month, here are some tips that will help:

Track your food. That means all of it, from the spoonful of cookie batter you ate while baking to the free sample of ham at the grocery store. These "hidden" calories are easy to gloss over but can really add up.

Plan your holiday meals. Plan your meals and snacks in advance so you can enjoy your favorites and still stay on track. Pre-track your food for the day before the party. Find places to cut back on calories in order to splurge a little more.

Make fitness a priority. The food is only one part of the equation. Fitness is just as important. If anything, you should be trying to work out more to curb weight gain and extra eating. Burn it (exercise) to earn it (extra holiday calories).

Schedule your workout like an appointment. Add your workouts to your calendar so that other obligations don't get in the way of your gym time. Limit alcohol. It lowers inhibitions, making it more likely that you'll forget about your nutrition plan and overindulge. Plus, alcohol alone is pretty high in calories. Party hop without drinking or nurse your drink slowly.

Re-gift treats and food. There are plenty of opportunities to re-gift food gifts. Bring them to parties, potlucks, and other get-togethers. Or, donate store-bought foods to a local food pantry or hospital. Take home-baked goods to a homeless shelter or, bring the food to work for everyone else to enjoy.

Add 10 extra minutes of cardio to your days. Adding just 10 minutes of vigorous exercise to your usual workout routine can counter the effects of a little extra holiday eating. Even if you can't fit it in all at once, try to do small amounts throughout the day. High-intensity moves like jumping jacks, high-knee running in place, or jumping rope all work.

Maintain your active lifestyle. The more activity you can add to your days (in addition to planned fitness) the better off you'll be. Try sledding, snowboarding, ice skating, hiking, snowshoeing, and more.

Keep an emergency snack on hand. Stashing some healthy and portable foods in your car, purse, and desk drawer can help satisfy your cravings and prevent you from going overboard on all the wrong foods.

Watch your portions. There's nothing wrong with enjoying once-a-year favorites if you keep your portions in check. A little taste is all you need.

Focus on people. At parties and gatherings, enjoy the good conversation and activities instead of hovering around the food table.

Drink water. When people drink more water, they end up eating less. Water and water-rich foods can help fill you up longer.

Wake up with exercise. People who exercise first thing in the morning are more likely to exercise regularly than those who exercise later in the day. Morning workouts might be the best way to squeeze fitness into your days before other things come up.

Slow down. Savor your food and the experience of eating. You'll eat less, feel more satisfied, and recognize feelings of hunger.

Keep your eye on the prize. Before you take a bite or hit snooze instead of hitting the gym, remember your goals. It's going to take work to get there and survive the holiday season

For more weight loss tips, contact FieldHouse Subury.

sparkpeople.com

Tips to Keep Your Fitness Plan On Track During The Holidays

Joseph Coupal - Monday, November 13, 2017

FieldHouse, Sudbury, MAReady or not, the holidays are here. With all the feasting and shopping and party-going and year-end budgeting, it can be tough to keep up a regular exercise routine.

But research shows that taking just a week or two off from exercise can erase months of favorable metabolic gains, and gaining just 1 percent of your body weight can have serious health implications.

Fortunately, it doesn’t take a lot of activity to prevent both of those things from happening. So by developing these five small, but effective, habits, you can survive the holidays with your health and fitness intact:

1. Schedule Your Workouts

Sitting down on the weekend and planning your workouts for the week ahead can be the most effective 15 minutes you spend on your health and fitness. By writing your workouts into your schedule, you’ll be more likely to regard them as protected time and actually do them.

Just stay flexible by checking in a couple of times during the week to make adjustments as soon as you know about things that have popped up. This lets you create a back-up plan for those extra busy days, rather than being caught off guard and having to ditch your workout.

2. Put Exercise First

By far, the best way to ensure that you don’t miss a workout is to do it first thing in the morning. Not only does this guarantee that unforeseen interruptions in your schedule won’t interfere with exercise, but studies have shown that our will power is higher early in the day before we’ve had to exert a lot of self-control.

Devoting the first 20 to 30 minutes of each day to exercise not only makes it more likely to happen, but an early morning workout could help you fight food cravings throughout the day, too.

3. Recruit an Exercise Buddy

Another great way to motivate yourself over the holidays is to make a pact with a friend or group of friends. Even if you don’t workout together, checking in with someone else daily will make you think twice about skipping a session.

If your friends are all couch potatoes, head online to find an accountability partner. Around the holidays especially, social media is bursting with workout challenges and support networks.

4. Take Advantage of Seasonal Offerings

Your local gym is another great place to find inspiration, and it’ll almost certainly be offering specials on membership fees, class packages and monthly rates during the holidays.

If you’re lucky enough to live in a town with a few competing fitness centers, you may be able to enjoy free trials at multiple facilities. It’s the perfect way to compare facilities and find the one that offers the best mix of value and services.

5. Plan Ahead for Travel

If you’ll be spending the holidays away from home, it’s imperative that you have a quick and easy travel workout in your repertoire.

This needn’t be your typical high-quality workout to be effective. A simple routine consisting of three to five exercises you can do with no equipment in a very small space is enough to keep you on track until you can get back to your usual routine.

And Squeeze in Mini-Workouts

One more thing: Because you might not get to exercise every day during the holidays, or the workouts you do get in might not be as robust as usual, try to focus on sneaking in short bursts of activity as often as you can throughout each day.

These “activity snacks” can be as simple as a trip up and down the stairs in your home, a walk around the block with the grand-kids or a few deep knee bends during the commercial breaks when you’re watching football.

Studies have shown that walking just over a mile a day or doing three four-minute bouts of high-intensity exercise per week may be enough to help you maintain your weight and fitness level. By using the tips provided here, you should have ample time and motivation to do that much or more this holiday season.

For more information on for help creating a fitness plan, contact The FieldHouse in Sudbury.

huffingtonpost.com


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