imported_admin
07-25-2001, 11:40 PM
Metabolism: What it is and How to Boost it
December 15, 1999
Metabolism, or more specifically "resting metabolic rate", is the amount of "energy" or calories your body burns to maintain primary body functions that keep you alive - such as breathing, heart beat, pumping blood, maintaining an upright position against gravity, and more.
Most people don't realize that the body burns more calories just maintaining itself (about 1500 calories a day for the average-sized 150 pound person) than it does doing daily activities such as walking or exercising (about 300 to 500 a day on average).
So what does all of this have to do with weight management? Put simply, when you burn more calories than you take in, you lose weight and if you take in more than you burn, you gain weight. To lose weight one must consume fewer calories (decrease intake of food) or burn more calories through exercise (increase body movement).
Muscles are your body's metabolic "engines". For every pound of muscle you have, you burn about 50 calories a day. In comparison, a pound of fat only burns 2 calories a day. Men have a higher base metabolic rate because they have approximately 10% more muscle mass than females. Regardless of gender, anyone can boost their metabolism by increasing the amount of muscle they have. Standard weight training two or three times a week has been the usual game plan for those wanting to increase muscle mass within their bodies. However, the secret to creating even higher metabolic rate the T-Tapp Way is to establish greater "neuro-kinetic" flow and increase internal muscle mass (AKA: the "balance muscles"). This produces maximum benefit from muscle movement.
T-Tapp motto: Maximum benefit in minimal time; exercise "smart" not "extreme".
The best way to increase metabolism is to increase muscle mass and develop "complete" muscle density - not just the "belly" of muscle tissue. Most exercise movements (both aerobic and weight bearing) use one insertion of the muscle and its "belly", whereas exercise movements used in the T-Tapp Workout always involve both insertions.
Example: Let's evaluate standard muscle movement for a bicep curl. Assume bicep curl position (without weights) where hand/wrist "curls" in toward shoulder. Tighten once your hand touches top of shoulder (deltoid muscle) and notice how you can "feel" your muscle tighten at "belly" of the bicep, as well as in the elbow (where bicep inserts/attaches to bone). This creates a thicker "belly" ("bulky" middle of bicep), which develops greater bicep muscle mass, but not complete muscle density.
Now discover the difference using both insertions AND compound muscle movement. First of all, raise elbow up to same height as shoulder with hand resting on top of shoulder. As you extend hand/forearm up, be sure to maintain elbow-to-shoulder position and keep it throughout muscle movement (curling in and extending out). Notice how you "feel" both the bicep and triceps muscles working? Notice how you "feel" them tighten at both the shoulder and elbow joints? By tightening your muscles at end of each curl and extension, you should also "feel" your deltoid and lats tighten. Doing bicep curls using T-Tapp's shoulder-to-elbow method, you will develop "complete" muscle mass of the bicep (i.e.: "comprehensive" development) and you will also develop more than one muscle at the same time (i.e.: "compound" muscle movement).
Daily activity and standard exercise use large groupings of muscle - primarily arms, legs, stomach and butt. Picking up items, carrying the groceries, bending over, walking, going up stairs, sitting down and standing up all use major muscles (i.e.: quadriceps, hamstrings, calves, abdominals, obliques, biceps, triceps, and deltoids). Most understand that muscle mass decreases as we age (thus lowering calorie consumption requirements), but don't realize that muscles atrophy quicker from the inside out. One's internal muscle mass (especially the spinal insertions) loses density faster because these muscles aren't worked comprehensively in regular exercise programs and /or in daily activity.
Why it is important to develop internal muscle mass? With strong internal muscles, you can maintain a stronger spine, prevent injury and prevent backaches as well as "Dowager's Hump". Best of all, dense internal muscle tissue has a higher resting rate of glucose utilization. Therefore, with any muscle movement, your fat burning rate will be much higher and any type of exercise will be more effective.
The T-Tapp Workout targets internal muscles by using comprehensive, compounded muscle movement. It also uses specific sequence of muscle movement to fatigue larger, stronger muscles first thus forcing the body to use weaker internal muscles. So layer by layer, the body's muscles get a full work out from the inside out.
Neuro-kinetic flow is also important for increasing and maintaining metabolic rate. Most women cross their legs, stand on one leg with weight into hip, and hold a telephone between their neck and shoulder - and we wonder why our spinal column is all "kinked" up! Neuro-kinetic flow is the nerve transmission from the brain through the spine to the extremities. Nerve transmission is what makes muscle tissue "active" and allows our muscles to move the bones. Active muscle tissue uses glucose for fuel at rest and burns fat with movement. Therefore, creating greater nerve transmission to muscle tissue through neuro-kinetic flow results in a higher metabolic rate. It's similar to watering a flowerbed with a "kinked" garden hose - you can still get the job done, but it takes longer to achieve. Once the hose is "un-kinked", watering becomes more effective and quicker. By creating correct body alignment, neuro-kinetic flow increases and muscle activity becomes more effective. This results in faster inch loss, weight loss and higher energy!
T-Tapp Target Move to Boost Metabolism
Primary Back Stretch - this target move does it all! It puts the body in correct anatomical alignment, opens neuro-kinetic flow, stimulates the lymphatic system, increases the metabolic rate, stimulates the circulatory system and increases flexibility/rehabilitates the spinal column. Done first thing in the morning, it will increase mental clarity as well as the metabolic rate (keep it up 3 to 5% for the day). Done prior to bedtime, it will enable you to get a better night sleep - you'll feel more "rested". If done prior to any type of exercise movement (even housework), you will achieve faster results. This special movement sequence only takes 5 minutes to do, but the benefits will last all day! It is now available on a separate instructional video "Target Pop Video - PBS".
Primary Back Stretch is part of the new Target Pop Library (including 15 Target movements taught in great detail to the Point of Perfection). The T-Tapp Target movements to increase/boost your metabolism and increase internal muscle mass are Primary Back Stretch, T-Tapp Twist, Balance Sequence, and Thread the Needle.
I originally created these four movements for cancer patients to help them rebuild/reset primary body functions destroyed by chemotherapy. They were so effective at rebuilding metabolic rate I realized their special qualities and continued to do my master's thesis on female metabolism changes over age 30. Natural decrease of metabolism resulting from chronological aging is much easier to rebuild, so I discovered that my "Basic 4" target moves are even more effective for the average person! If you haven't done the T-Tapp Total Workout and you decide to do the "Basic 4", make sure to do them in the following sequence: 1) Primary Back Stretch, 2) T-Tapp Twist, 3) Balance Sequence, 4) Thread the Needle. Sequential order is important, but these movements can be done alone or in combination. Always do Primary Back Stretch before any movement for maximum benefit and results.
Another reason the T-Tapp Workout is so effective at boosting metabolism and creating inch loss is that in addition to using comprehensive, compound muscle movement in sequential order - the clincher to ultimate inch loss is achieved by using "isolation/spinal torque" technique. Those of you who have done any of my exercises understand what I mean… you can "feel" the difference the first time you do them! Here’s an explanation for those new to the T-Tapp Way: I purposely isolate different areas of the body while doing specific muscle movement sequences to strengthen muscle attachments to bone. This creates muscle density with "girdle" effect - to better hold organs "in" or body parts "up" against gravitation pull. This is also why the T-Tapp program is so rehabilitative and has the capability to correct anatomical misalignment (soft tissue and skeletal) that results from natural aging or from injury. Isolation/torque principles used in the T-Tapp Workout not only help prevent knee and hip injuries, but they also help maintain and build bone density. No matter how strong you get, you never have to add weights or more reps to fatigue muscle tissue and maintain effectiveness of the T-Tapp Workout!
In fact, the uniqueness of the T-Tapp System is: "the stronger you get, the more you get out of it and the less you have to do it to maintain results!” This is why the workout works regardless of age or fitness level. It works for body builders as well as someone just starting a new fitness program; both get challenge and benefit from the workout. It takes muscle strength as well as flexibility to do the isolation torque movements - they are not difficult, but they are not as easy as they look!
Now you know why the T-Tapp Workout works and how it is different from all other programs. Boosting/rebuilding metabolism is easy the T-Tapp Way because of its use of comprehensive, compound muscle movement to build internal muscle mass, its use of isolation/torque technique, and its use of fatiguing muscles layer by layer from the inside out. Instead of just burning calories and fat, the T-Tapp Workout approaches female fitness scientifically and educationally - a first in the fitness industry. Finally, a program that can be done by itself or with other types of exercise that is both non-impact aerobic as well as weight bearing without use of weights or equipment. Amazingly, this is accomplished within 3 sq feet of space so it is perfect for travel or when space is limited. Freedom to get fit - anywhere/anytime - and stay fit!
3-minute Movement to Boost Metabolism!
Do the exercise Hoe Downs anytime you want to boost your metabolic rate and want burn up glucose reserves from extra carbohydrate consumption (a must during holiday season). This little movement looks like nothing, but it does amazing things within your body. It is very aerobic and very lymphatic. Anytime you've been sitting longer than 2 hours, get up and do Hoe Downs to stimulate your circulatory system and increase mental clarity. It helps battle "secretarial spread" (saddlebags and tummy) and works great at burning off anxiety or agitation from hormonal imbalance. Ready to yell at the children from PMS? Do Hoe Downs!
Cardio-Blast Movement to Boost Metabolism and Burn Fat!
The exercise Jog Rocks will give you the same aerobic, fat-burning benefit of jogging for 20 minutes in less than 5! Do this movement in between the T-Tapp Workout and Hit the Floor workout for maximum benefit. Jog Rocks also works great by itself for a quick boost to your metabolism. All you do is jog in place for 8 counts (a count is each time your right foot hits the ground) at slow to moderate speed (don't go too fast!), then "rock" from side to side for 8 counts keeping feet in "straddle" stance. Your weight shifts from side to side (don't move legs out of straddle stance) pushing with the feet and using the knees/heels as shock absorbers. Repeat for second set (8 jogs/8 rocks) to front wall. Repeat two sets of Jog Rocks to right wall, then do 2 sets to back wall, then 2 sets to left wall for a total of 4 sets “in a box”. This exercise is finished facing the front wall doing "twists" at different levels. I know you've all done the twisting motion where feet and knees stay in unison, but when twisting to right the arms go left and when feet/knees twist to left, arms go to right. Do the twisting on Jog Rocks with hands low at hip level for a total of 8 twists (a count is each time your feet/knees twist to right). Proceed with arms at shoulder level (think like a ”cheerleader"). Keep elbows at shoulder height and when feet/knees twist to right, the right elbow bends (keep it up) with right hand at shoulder as left arm extends out to left wall. Form check: as knees go to one side the opposite arm is extended - the only arm movement is from elbows to hands. Do 8 "cheerleader" twists, proceed with hands above head for 8 twists (when knees are to right, hands/arms aim to left), proceed to shoulder height for 8 more "cheerleader" twists, and end with 8 twists with hands at hip level. Your heart rate should really be pumping now! These look easy, but they really work!
Target Pops make great gifts. Share the secret to building a better body!
Hope all of you are enjoying the Christmas Spirit - Be Happy and Stay Healthy. Remember, you can't share something you don't have - keep the spirit alive and share!
Best wishes,
Teresa Tapp
December 15, 1999
Metabolism, or more specifically "resting metabolic rate", is the amount of "energy" or calories your body burns to maintain primary body functions that keep you alive - such as breathing, heart beat, pumping blood, maintaining an upright position against gravity, and more.
Most people don't realize that the body burns more calories just maintaining itself (about 1500 calories a day for the average-sized 150 pound person) than it does doing daily activities such as walking or exercising (about 300 to 500 a day on average).
So what does all of this have to do with weight management? Put simply, when you burn more calories than you take in, you lose weight and if you take in more than you burn, you gain weight. To lose weight one must consume fewer calories (decrease intake of food) or burn more calories through exercise (increase body movement).
Muscles are your body's metabolic "engines". For every pound of muscle you have, you burn about 50 calories a day. In comparison, a pound of fat only burns 2 calories a day. Men have a higher base metabolic rate because they have approximately 10% more muscle mass than females. Regardless of gender, anyone can boost their metabolism by increasing the amount of muscle they have. Standard weight training two or three times a week has been the usual game plan for those wanting to increase muscle mass within their bodies. However, the secret to creating even higher metabolic rate the T-Tapp Way is to establish greater "neuro-kinetic" flow and increase internal muscle mass (AKA: the "balance muscles"). This produces maximum benefit from muscle movement.
T-Tapp motto: Maximum benefit in minimal time; exercise "smart" not "extreme".
The best way to increase metabolism is to increase muscle mass and develop "complete" muscle density - not just the "belly" of muscle tissue. Most exercise movements (both aerobic and weight bearing) use one insertion of the muscle and its "belly", whereas exercise movements used in the T-Tapp Workout always involve both insertions.
Example: Let's evaluate standard muscle movement for a bicep curl. Assume bicep curl position (without weights) where hand/wrist "curls" in toward shoulder. Tighten once your hand touches top of shoulder (deltoid muscle) and notice how you can "feel" your muscle tighten at "belly" of the bicep, as well as in the elbow (where bicep inserts/attaches to bone). This creates a thicker "belly" ("bulky" middle of bicep), which develops greater bicep muscle mass, but not complete muscle density.
Now discover the difference using both insertions AND compound muscle movement. First of all, raise elbow up to same height as shoulder with hand resting on top of shoulder. As you extend hand/forearm up, be sure to maintain elbow-to-shoulder position and keep it throughout muscle movement (curling in and extending out). Notice how you "feel" both the bicep and triceps muscles working? Notice how you "feel" them tighten at both the shoulder and elbow joints? By tightening your muscles at end of each curl and extension, you should also "feel" your deltoid and lats tighten. Doing bicep curls using T-Tapp's shoulder-to-elbow method, you will develop "complete" muscle mass of the bicep (i.e.: "comprehensive" development) and you will also develop more than one muscle at the same time (i.e.: "compound" muscle movement).
Daily activity and standard exercise use large groupings of muscle - primarily arms, legs, stomach and butt. Picking up items, carrying the groceries, bending over, walking, going up stairs, sitting down and standing up all use major muscles (i.e.: quadriceps, hamstrings, calves, abdominals, obliques, biceps, triceps, and deltoids). Most understand that muscle mass decreases as we age (thus lowering calorie consumption requirements), but don't realize that muscles atrophy quicker from the inside out. One's internal muscle mass (especially the spinal insertions) loses density faster because these muscles aren't worked comprehensively in regular exercise programs and /or in daily activity.
Why it is important to develop internal muscle mass? With strong internal muscles, you can maintain a stronger spine, prevent injury and prevent backaches as well as "Dowager's Hump". Best of all, dense internal muscle tissue has a higher resting rate of glucose utilization. Therefore, with any muscle movement, your fat burning rate will be much higher and any type of exercise will be more effective.
The T-Tapp Workout targets internal muscles by using comprehensive, compounded muscle movement. It also uses specific sequence of muscle movement to fatigue larger, stronger muscles first thus forcing the body to use weaker internal muscles. So layer by layer, the body's muscles get a full work out from the inside out.
Neuro-kinetic flow is also important for increasing and maintaining metabolic rate. Most women cross their legs, stand on one leg with weight into hip, and hold a telephone between their neck and shoulder - and we wonder why our spinal column is all "kinked" up! Neuro-kinetic flow is the nerve transmission from the brain through the spine to the extremities. Nerve transmission is what makes muscle tissue "active" and allows our muscles to move the bones. Active muscle tissue uses glucose for fuel at rest and burns fat with movement. Therefore, creating greater nerve transmission to muscle tissue through neuro-kinetic flow results in a higher metabolic rate. It's similar to watering a flowerbed with a "kinked" garden hose - you can still get the job done, but it takes longer to achieve. Once the hose is "un-kinked", watering becomes more effective and quicker. By creating correct body alignment, neuro-kinetic flow increases and muscle activity becomes more effective. This results in faster inch loss, weight loss and higher energy!
T-Tapp Target Move to Boost Metabolism
Primary Back Stretch - this target move does it all! It puts the body in correct anatomical alignment, opens neuro-kinetic flow, stimulates the lymphatic system, increases the metabolic rate, stimulates the circulatory system and increases flexibility/rehabilitates the spinal column. Done first thing in the morning, it will increase mental clarity as well as the metabolic rate (keep it up 3 to 5% for the day). Done prior to bedtime, it will enable you to get a better night sleep - you'll feel more "rested". If done prior to any type of exercise movement (even housework), you will achieve faster results. This special movement sequence only takes 5 minutes to do, but the benefits will last all day! It is now available on a separate instructional video "Target Pop Video - PBS".
Primary Back Stretch is part of the new Target Pop Library (including 15 Target movements taught in great detail to the Point of Perfection). The T-Tapp Target movements to increase/boost your metabolism and increase internal muscle mass are Primary Back Stretch, T-Tapp Twist, Balance Sequence, and Thread the Needle.
I originally created these four movements for cancer patients to help them rebuild/reset primary body functions destroyed by chemotherapy. They were so effective at rebuilding metabolic rate I realized their special qualities and continued to do my master's thesis on female metabolism changes over age 30. Natural decrease of metabolism resulting from chronological aging is much easier to rebuild, so I discovered that my "Basic 4" target moves are even more effective for the average person! If you haven't done the T-Tapp Total Workout and you decide to do the "Basic 4", make sure to do them in the following sequence: 1) Primary Back Stretch, 2) T-Tapp Twist, 3) Balance Sequence, 4) Thread the Needle. Sequential order is important, but these movements can be done alone or in combination. Always do Primary Back Stretch before any movement for maximum benefit and results.
Another reason the T-Tapp Workout is so effective at boosting metabolism and creating inch loss is that in addition to using comprehensive, compound muscle movement in sequential order - the clincher to ultimate inch loss is achieved by using "isolation/spinal torque" technique. Those of you who have done any of my exercises understand what I mean… you can "feel" the difference the first time you do them! Here’s an explanation for those new to the T-Tapp Way: I purposely isolate different areas of the body while doing specific muscle movement sequences to strengthen muscle attachments to bone. This creates muscle density with "girdle" effect - to better hold organs "in" or body parts "up" against gravitation pull. This is also why the T-Tapp program is so rehabilitative and has the capability to correct anatomical misalignment (soft tissue and skeletal) that results from natural aging or from injury. Isolation/torque principles used in the T-Tapp Workout not only help prevent knee and hip injuries, but they also help maintain and build bone density. No matter how strong you get, you never have to add weights or more reps to fatigue muscle tissue and maintain effectiveness of the T-Tapp Workout!
In fact, the uniqueness of the T-Tapp System is: "the stronger you get, the more you get out of it and the less you have to do it to maintain results!” This is why the workout works regardless of age or fitness level. It works for body builders as well as someone just starting a new fitness program; both get challenge and benefit from the workout. It takes muscle strength as well as flexibility to do the isolation torque movements - they are not difficult, but they are not as easy as they look!
Now you know why the T-Tapp Workout works and how it is different from all other programs. Boosting/rebuilding metabolism is easy the T-Tapp Way because of its use of comprehensive, compound muscle movement to build internal muscle mass, its use of isolation/torque technique, and its use of fatiguing muscles layer by layer from the inside out. Instead of just burning calories and fat, the T-Tapp Workout approaches female fitness scientifically and educationally - a first in the fitness industry. Finally, a program that can be done by itself or with other types of exercise that is both non-impact aerobic as well as weight bearing without use of weights or equipment. Amazingly, this is accomplished within 3 sq feet of space so it is perfect for travel or when space is limited. Freedom to get fit - anywhere/anytime - and stay fit!
3-minute Movement to Boost Metabolism!
Do the exercise Hoe Downs anytime you want to boost your metabolic rate and want burn up glucose reserves from extra carbohydrate consumption (a must during holiday season). This little movement looks like nothing, but it does amazing things within your body. It is very aerobic and very lymphatic. Anytime you've been sitting longer than 2 hours, get up and do Hoe Downs to stimulate your circulatory system and increase mental clarity. It helps battle "secretarial spread" (saddlebags and tummy) and works great at burning off anxiety or agitation from hormonal imbalance. Ready to yell at the children from PMS? Do Hoe Downs!
Cardio-Blast Movement to Boost Metabolism and Burn Fat!
The exercise Jog Rocks will give you the same aerobic, fat-burning benefit of jogging for 20 minutes in less than 5! Do this movement in between the T-Tapp Workout and Hit the Floor workout for maximum benefit. Jog Rocks also works great by itself for a quick boost to your metabolism. All you do is jog in place for 8 counts (a count is each time your right foot hits the ground) at slow to moderate speed (don't go too fast!), then "rock" from side to side for 8 counts keeping feet in "straddle" stance. Your weight shifts from side to side (don't move legs out of straddle stance) pushing with the feet and using the knees/heels as shock absorbers. Repeat for second set (8 jogs/8 rocks) to front wall. Repeat two sets of Jog Rocks to right wall, then do 2 sets to back wall, then 2 sets to left wall for a total of 4 sets “in a box”. This exercise is finished facing the front wall doing "twists" at different levels. I know you've all done the twisting motion where feet and knees stay in unison, but when twisting to right the arms go left and when feet/knees twist to left, arms go to right. Do the twisting on Jog Rocks with hands low at hip level for a total of 8 twists (a count is each time your feet/knees twist to right). Proceed with arms at shoulder level (think like a ”cheerleader"). Keep elbows at shoulder height and when feet/knees twist to right, the right elbow bends (keep it up) with right hand at shoulder as left arm extends out to left wall. Form check: as knees go to one side the opposite arm is extended - the only arm movement is from elbows to hands. Do 8 "cheerleader" twists, proceed with hands above head for 8 twists (when knees are to right, hands/arms aim to left), proceed to shoulder height for 8 more "cheerleader" twists, and end with 8 twists with hands at hip level. Your heart rate should really be pumping now! These look easy, but they really work!
Target Pops make great gifts. Share the secret to building a better body!
Hope all of you are enjoying the Christmas Spirit - Be Happy and Stay Healthy. Remember, you can't share something you don't have - keep the spirit alive and share!
Best wishes,
Teresa Tapp