Home' Trinidad and Tobago Guardian : December 12th 2014 Contents B36
body & soul
Guardian www.guardian.co.tt Friday, December 12, 2014
The Palo Seco Credit Union Virginia Haynes Fitness Centre has a
vacancy for a Gym Instructor.
The successful candidate would be required to develop exercise pro-
grams, demonstrate and instruct routine and specialized exercises, in an
individual and team environment to an international accepted standard.
MINIMUM QUALIFICATION AND EXPERIENCE
The successful candidate should:-
• Possess five (5) O'Level passes at C.X.C Level or equivalent.
• Possess professional certification in Physical Education and
Nutrition (ISSA, AFAA, AFPA certified or equivalent).
• Have two (2) years experience as a Gym Instructor.
• First Aid and CPR Training
• Knowledge of Spin Bike Programmes would be an asset.
• Possess good Personnel Relations skills.
• Two references are necessary.
Applicants should include the name of two (2) References and should
submit their documents no later than 08 January, 2015 to:
Palo Seco Credit Union
856 - 858 Siparia Erin Road
Unsuitable applications will not be acknowledged.
A source of confusion for some and
a scapegoat for extra weight around
the midsection for others, metabolism
has long been a topic of hot conver-
sation. Metabolism often gets the brunt
of the blame for weight gain. With all
of the fad diets and special tricks meant
to speed up one s metabolism, the facts
often get blurred with fiction. To help
clear up the confusion, we uncovered
the truth behind the top five metab-
Myth No 1: Skinnier individuals
have a higher metabolism
Some thinner folks appear to eat
whatever they want with seemingly no
consequence. Surely, they have a faster
metabolism than the average Joe, right?
Not so fast.
According to Dr Yoni Freedhoff, assis-
tant professor at the University of
Ottawa, "Skinny individuals almost
invariably have slower resting metab-
olisms; there is literally less of them to
burn while at rest." As a result, larger
individuals usually have a higher metab-
olism (that is they burn more calories
at rest) than their thinner counterparts.
But don t rejoice just yet. Muscle has
a huge effect on the amount of overall
calories someone burns throughout the
day. Comparing two individuals of sim-
ilar weight, the person with the larger
amount of muscle will generally have
the faster metabolism.
This is just one of the reasons it s
important to pair any weight loss pro-
gramme with a proper strength training
plan. Research has found the extra mus-
cle can help accelerate weight loss much
faster than a diet-only plan.
Truth: While body size does factor
in, body composition has a far greater
effect on metabolism.
Myth No 2: Skipping a meal
slows down your metabolism
Anyone looking to drop a few pounds
better be grazing on frequent snacks
throughout the day, right? Not exact-
ly.Freedhoff explains, "Eating every four
hours is popular because eating fre-
quently, for many, helps them to keep
a lid on both stomach hunger as well
as cravings." That, in turn, allows for
better portion and choice control, Freed-
Certain individuals (those prone to
cravings or with special dietary needs)
may benefit from consuming multiple
meals through the day. However, for
the rest of us, the most important factors
to consider are the quantity and quality
of the food we consume.
Whether you eat 2,000 calories of
rice in one sitting or spread it out
throughout the day, it still has a similar
effect, Freedhoff says. Instead, it might
be best to focus on eating quality food
in a timeframe that fits your individual
Truth: Quality and quantity of foods
have greater bearing on metabolism
than how often you eat.
Myth No 3: Everything eaten
late-night turns to fat
"Avoid eating late at night." This is
one of the most popular pieces of nutri-
tion advice on the planet.
But having a meal late at night isn t
any worse than eating at any other point
during the day provided the meal con-
sists of healthy foods (and not a bucket
of ice cream).
Freedhoff likens this scenario to fuel-
ing up a car. "The time of day you fill
your car with gas isn t going to impact
how far you ll go on that tank," he says.
Provided you re eating high-quality food
in the right portions, most individuals
won t notice a difference between eating
at night versus earlier in the day.
Truth: If you re taking in the right
types of calories, eating later at night
shouldn t derail your diet.
Myth No 4: Metabolism
is all about burning calories
Many understand metabolism as how
quickly someone burns calories. But
there are actually two main components
in metabolism. Catabolism, or the
breaking down of chemical bonds to
release energy, is the most well known
part of the process as it releases energy
in the form of calories. However, what s
just as essential is anabolism, the storage
of energy in the form of chemical bonds
for later use, including carbohydrates
and fats. A properly functioning metab-
olism is a delicate balance of both func-
Truth: Metabolism consists of both
breaking things down and building
things up; both are vital to our health.
Myth No 5: You have no control
over your metabolism
When faced with unwanted weight,
it s easy to place the blame on your
metabolism. But individuals have more
control over their metabolism than pre-
One easy way to ramp up your
metabolism is to build muscle through
lifting weights. Here are other ways to
be sure you re burning calories at a
• Sleep more. The amount of rest
you get each night doesn t only affect
your mood and productivity the next
day. Researchers have found that it also
affects your metabolism. Sleep-deprived
individuals have a decreased ability to
manage blood sugar levels and also may
find themselves hungrier (particularly
for high carbohydrate foods). So, sleep
more for a healthier metabolism. (Win,
• Gulp down some water. Ditch the
sugary soft drinks. Researchers have
found that consuming water may have
a positive impact on how many calories
you burn throughout the day. This is
due to a process called thermogenesis
wherein the body must burn calories
to warm the water up to body temper-
ature. Hydrating with water also saves
calories over alternative beverages and
plays a key role in helping to regulate
• Don t forget caffeine. Coffee lovers
rejoice! It turns out that cup of java
may give you more than just an energy
boost midday. When researchers gave
subjects coffee and then measured
their caloric burn, they found that
the caffeinated individuals burned
more calories than their decaf-
• Get enough protein. Dietary
decisions have a profound impact
on metabolism. Researchers exam-
ining the effect of dietary compo-
sitions on caloric burn have found
that those taking in adequate levels
of protein have a higher energy
expenditure at rest.
Truth: Simple dietary modifi-
cations and exercise habits can
make a big difference in how fast
someone burns calories at rest.
Biggest myths about metabolism
YOUR DAILY HEALTH
News and Advice
Having a meal
late at night
eating at any
during the day
foods and not
a bucket of ice
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