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Shop our secure, on-line
store for a great selection of fitness equipment,
running and cycling gear and sports apparel. |
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Metabolic Testing
Merlino Fitness Studio
May 2008
Call Us @ 713-523-2577 To Book Your Test
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Whether
you are looking to loose weight or increase peformance, metabolic
testing can help you reach your goals. Our resting metabolic
rate tests rates your metabolism and gives you a gauge of how
many calories per day that you need to maintain or lose weight.
Our VO2 - anaerobic threshold tests let you know your true heart
rate zones to get the most out of your fat burning ability while
you do your cardio workouts. Runners and cyclists can also take
their sport and racing to the next level by getting heart rate
zones to help with realistic heart rate training goals. Check
out the links below for more info about both tests and call
us at 713-523-2577 if you have questions about testing and how
it can benefit your fitness goals.
 More
Info
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DeFeet Clearance Sale
Save 50% Off
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| Save
50% on the entire line of DeFeet sportwear while supplies
last. |
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| Inflatable
fitness balls and weighted balls from Harbinger and Theraband.
Great for abdominal and core body strengthening. |
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Weighted
Fitness Balls
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| A
great alternative to traditional weights, these water-filled
rubber balls are great for training core body. |
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Clif
Shot Bloks
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| A
great alternative to power bars and carb gels for runners, cyclists
and endurance athletes. Available in variouos flavors. Some
flavors include caffeine or added sodium. Purchase our Clif
Blok sampler and try 4 of our most popular flavors. |
Sugar-Free
Protein
Sport Cookies
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| A
quick high-protein snack with no sugar. Available in 5 delicious
flavors: chocolate chip, trail mix, banana nut, peanut butter
and lemon. |
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Harbinger
Big Grip
Workout Gloves |
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| Heavy
duty gloves for the serious lifter. Available in wrist wrap
and non wrist wrap styles. |
Ultima
Sports Drink |
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| Sugar-free,
low calorie sports drink with More elecrolytes than Gatorade.
Hydrate well without all of the sugar. Great for long distance
athletes, everyday exercisers, diabetics and children. Available
in 4 great flavors: raspbery, orange, kiwi strawberry and banana
berry. |
Weight
Training
Wrist Straps |
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| Increase
wrist support with our wide selection of weight lifting straps
from Harbinger and Grizzly. |
Nip
Guards
Abrasion Prevention
For Runners |
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| Protect
from painful nipple abrasion. A must have product for male runners.
Don't run your next long run or race without them. |
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Run Fast by
Hal Higdon
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Whether
you are a beginner road racer or shooting for a new personal
best, this book does a great job of breaking down training schedules
and drills to run smarter and prepare for race day.
More
book reviews |
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| Ten
Tips to Increase your Metabolism Through Diet
by Registered Dietitian Amy Carlson
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Tips to Increase your Metabolism
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Affect on Metabolism
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| 1. Eating a Balanced Breakfast |
Eating breakfast prevents late night overeating,
cravings, and increases metabolism. |
| 2. Eat a Low Fat Diet |
A low fat meal or snack is 3 grams of fat or less
per serving. BEWARE of labels that read "Reduced-fat",
or "Lite", they do not mean low-fat. Extra calories
from overeating low fat foods will be stored as fat. |
| 3. Eat High Fiber Foods |
High fiber foods are low in calories, high in bulk,
which will increase satiety and control weight. High
fiber diets can prevent heart disease, certain cancers,
and constipation. |
| 4. Drink at Least 8 Cups of Water Each
Day |
Thirst is often mistaken for hunger. Drinking water
can head off food cravings, reduce appetite, and may
help reduce fat deposits. |
| 5. Eat Small Frequent Meals |
Eating 5-6 meals at 250 calories for women and 500
calories for men will help to increase metabolism.
Small frequent meals may stabilize blood sugar and
increase learning and performance. |
| 6. Eat a Carbohydrate and Protein Rich
Lunch |
Eating the largest amounts of carbohydrates and protein
at lunch will keep your blood sugar steady and prevent
against over-hunger at dinner time. |
| 7. Eat at the First Signs of Hunger |
Eat only in response to hunger, but be careful to
not overeat. Rate your hunger before meals, document
food intake and feelings to distinguish between emotion
and true hunger. |
| 8. Stop Eating When Comfortable |
Eat slowly and assess the level of hunger while you
eat. It is a habit for us to eat until we are full.
Any excess calories from eating any food will be stored
as fat. |
| 9. Have an Early Lighter Dinner |
Have a late afternoon snack, and think of your dinner
as your evening snack. Do not eat within 3 hours before
bedtime. |
| 10. Avoid a High Sugar Diet |
Enjoy sugary snacks in moderation, especially after
a meal when you are not too hungry. Keep foods that
are at 1/3 of carbohydrate from sugar. |
Did
you know that the following can
DECREASE your metabolism? - High-fat meals or snacks
- Overeating
- Lack of muscle tone
- Alcohol consumption
- Dehydration
- Inactivity
- Poor-quality sleep
- Mismanaged stress
- Skipping meals
- Restricting calories
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Weight Training
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Lat
Pulldowns |
Pulldowns
are a great exercise for the back muscles
but avoid pulling the bar behind the head.
Pull the bar down in front of the body toward
the collar bone and with the bar just below
your chin. Pulling the bar behind the head
puts undue stress on the shoulders and rotator
cuff.
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Running
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Avoiding Shin Splints |
Do
you have lower leg pain or shin splints from
running? Running on hard surfaces, worn out
running shoes and weak calf muscles could be
the culprit. Try running on soft trails, buying
a new pair of running shoes or adding calf
exercises to your weight training routine.
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Walking
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The Talk Test |
A great way to make sure you are staying in your aerobic fat-burning range is the talk test. If you cannot comfortably carry on a conversation with your walking partner you probably need to bring down the intensity to assure yourself that you are burning fat.
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Fat Burning
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Your Anaerobic
Threshold |
A
great way to make sure you are burning fat
during cardio sessions is knowing your anaerobic
threshold or where your heart rate zone needs
to be to burn fat stores. Find a gym or fitness
center that offers anaerobic/VO2 testing. Merlino
Fitness offers anaerobic threshold testing
every month. Check out the link below for more
details.
Merlino
Fitness Metabolic Testing
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Nutrition
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Keys to Weight Loss |
If you are trying to drop weight make sure you incorporate the following to get you on your way. Drink lots of water, don't skip meals (especially breakfast), do not eat late night meals or snacks after 7 or 8 pm and build as much activity into your everyday life as you can. Michael also recommends joining weight watchers to anyone trying to lose weight and keep it off long term.
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Nutritional Supplements
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Stay Away From Ephedra! |
The weight loss/energy supplement is in the news again. Supplement companies that market this controversial supplement claim it is safe although many have died from this dangerous supplement. Make sure you check the labels of your nutritional supplements as many are laced with ephedra, also known as ephedrine or ma huang (the actual herbal). |
Quick Tip Archives
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Our archived collection of fitness
and nutrition tips to help you stay focused
and fit.
Tip
Archives
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Archives
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I
work out 5 days a week and can't loose
weight. I do spinning, tae bo and many
types of cardio. Where am I going wrong?
