Performance, body composition (being toned vs having too much body fat) and good general health are not only dependent on what we eat, but also the lifestyle we lead.
Overweight, sedentary people usually have these in common: they lead stressful lives that don’t have a balance of work and play.
When looking at nutrition; it is vital to look at what type of exercise an individual gets, as well as whether they are taking the necessary actions to recover from exercise.
It is very important to note that after the age of 25, we experience a decline of 2 to 4 % in our resting metabolic rate. That’s pretty important because the resting metabolic rate accounts for 60 % of the calories that we burn in a day. If we don’t utilize intense exercise, by the age of 40 a person could have a resting rate of 1300 calories per day. That is a slow metabolism. The only way to restore a slowed metabolism is to preserve existing muscle, add more muscle, and eat to fuel muscle growth. Muscle is active tissue, fat is not. The strategy to preserve muscle mass is to eat enough food that has a high nutritional profile and do exercise that recruits many muscle groups and is done near your maximal heart rate. This causes a positive cellular stress and adaptation to occur in the body. This causes a cascade of increased protein turnover, muscle building (providing a proper program is followed), a high energy cost (calories burned both during the activity and at rest), as well as cardiovascular benefits.
Basically, a body that utilizes more oxygen in a day, is a body that is not in a slow, steady state of decay.
The only way to a healthy functioning metabolism is to do intense exercise that adds muscle tissue, to eat to support muscle growth and maintenance, and to get quality hydration and rest.
The biggest challenges to long term success are the strategies that most people employ to lose weight:
Good results start with the basics: