Progressive Vote

We’ve all got one but few of us know just what metabolism does and why it’s so important

What is metabolism?

Metabolism comes from the Greek word to change’, and that’s basically what it involves ­converting the fuel we put into our bodies into life-giving energy. Basically if we didn’t have metabolism, our body would grind to a halt.

Keith Frayn, Professor of Human Metabolism at Oxford University, says, ‘Metabolism is controlled by hormones, especially the thyroid, and is the sum total of all the chemical reactions in the body that turn food into energy and waste.’

What is your resting metabolic rate? Your resting metabolic rate (RMR) is the amount of energy in calories that you burn doing absolutely nothing. Between 60 and 70 per cent of your daily energy expenditure is consumed by the simple process of keeping you alive.

While there has been much talk about individuals being predisposed to obesity because of naturally sluggish metabolic rates, RMRs don’t differ that much between individuals. Frayn says, ‘There is some genetic component to metabolism, but it doesn’t significantly vary much from one person to another. People’s metabolic rate is by and large determined by their physique, meaning their fat-to-muscle ratio.’

Overweight people who say, ‘It’s the fault of my metabolism,’ are fooling themselves, as everybody automatically uses the correct amount of calories in order to function. Fatness cannot be blamed on metabolism.

What determines your RMR?

As Frayn says, it’s the amount of fat-free mass (muscle, bone and major organs – your brain and liver are highly metabolic for example) that largely dictates the rate at which your body uses energy. A study by Wayne Westcott, fitness research director at South Shore YMCA, USA, showed that muscle burns about 30-50 calories a day, which means just 0.5kg of extra muscle uses up 350 more calories a week just to keep ticking over.

Frayn says, The only way to increase metabolism is by exercising, because your body automatically needs extra energy to replace the energy that it has lost through exercise, and so speeds up to provide it. Similarly, when you sleep your metabolism slows down as you don’t need the same level of energy.’ The post-exercise elevation of RMR is known as excess post-exercise oxygen consumption (EPOC), or the more snappy ‘after-burn’.

Are there foods that rev-up the metabolism? Yes and no. ‘There is some truth in this, because fat is less readily burned by the body and therefore easily stored, but there is little difference in the rate at which the main food groups are used by the body,’ says Fran. Coconut oil for example contains saturated acids, but they are other type of acids which also speed up metabolism. Learn more about coconut oil and weight loss effect. ‘Protein has been held up as a food that stimulates the metabolism, but what has become apparent from the Atkins diet is that people lose weight because they’re eating fewer calories rather than protein being a stimulus for weight loss.’

As for crash dieting, it brings your metabolism to a near standstill as your body battles to cling on to all available energy. It will rebalance itself if you start eating properly again and exercise, but Frayn warns that yo-yo dieting can increase the risk of heart disease, due to a fluctuating metabolism

Making excuses makes anyone sound like a bad loser. “You know the ones I mean,” says Lina Martino from Tipton Harriers (tiptonharriers. co.uk). ‘I could have got a sub-three-hour marathon… I just wore the wrong vest/ forgot my lucky pants.’ While we all have off days, don’t linger on it – and don’t expect sympathy. “Nine times out of 10 you ask these people about their training and it’s clear that they just haven’t put the miles in, or had completely unrealistic expectations in the first place,” she says. “It’s less their delusion and more their self-absorption that belittles the achievements of those who did put in the training or garcinia diet plan.”

10 KNOW YOUR PLACE

Be realistic about your limitations on race day. “It always amazes me that so many runners think that standing near the start will somehow imbue their ultimate finish position with added potency,” says Simon Smith, Chairman of Nidd Valley Road Runners (niddvalleyroadrunners. co.uk). “Placing themselves in a starting position beyond their own capability creates additional bottle-necking, shows no consideration for fellow competitors, increases the chances of trips and collisions, and ultimately won’t help them pace their race properly as they’ll set off too quickly.”

Welcome to our second annual metropolitan head­to-head, in which the UK’s largest cities slug it out to be the best place to run. Of course, when the dust settles, there can only be one winner: you. It’s easy to think that all cities are created equal for runners, but if you scratch beneath the surface you discover the sometimes subtle, sometimes not-so-subtle variations that can make all the difference. While Liverpool can’t compete with Belfast’s thriving club scene, it has the Northern Ireland capital beaten hands down when it comes to the amount of runner-friendly, traffic-free greenways. Then there’s London’s yearly rainfall – half that of Cardiff. Whatever the weather, each of our 20 cities has plenty to offer. So what are you waiting for? Running road-trip, anyone?

HOW WE DID THE SURVEY

We started by narrowing a list of UK cities down to the 20 biggest based on population. We then factored in the following data: running participation (RUN); the number of running clubs per city (CL); the annual number of road races (RA); air quality (A0); the number of running-specific shops (SH); the average yearly precipitation (PR); and the amount of traffic-free green space (GS), all calculated per head of population. We scored the cities using each of these criteria, with the total producing our final rankings. The RANKINGS in each city profile reflect a city’s performance in a category relative to the other cities.

If those dark winter nights get you down then there can be no finer cure than this small multi-day race. The British-Maltese dual nationality of the husband and wife organising team goes some way to explaining the contradictory military-precision details and laid-back nature of the event, which features three days of running over 6K, 1lK and 25K distances (a marathon equivalent total).

Day one’s 11K course starts and ends outside Mdina’s ornate city gates, looping around Rabat (meaning ‘suburb’) with a lung-testing haul to great views around Dingli Cliffs, before a long, gentle drop back down. A single water station with a variety of energy and health drinks such as African mango juice brought some relief, but the hill and unseasonably high temperatures took most by surprise. Learn more about the benefits of african mango plus.

The shortest distance, 6K on day two, has the least to recommend. Despite a picturesque harbour-side start and a finish beneath the main square’s church façade, most of the run – which basically breaks down into a 3km up, 3km down split ­delivered less than inspirational scenery. But this is more than made up for by the jewel in the Challenge’s crown: the day three 25K race along the northern shore from St Paul’s Bay to staggeringly beautiful Valletta. With a thankfully cool 7am start the race follows 9km of coastal road before climbing a seemingly endless 2km hill, then dropping down to the harbours and luxury marinas on the outskirts of Valletta.

A nasty climb to the walls of the ancient city is nothing compared with the near-vertical slog that marks the final kilometre along Republic Street to a monumental and raucous finish in Freedom Square. Four water and two sponge stations were provided and all three routes were well marked and marshalled. Be warned: there are no road closures and the often pot-holed course requires a considered approach, but the warm reception that brings back international competitors year after year and welcomes newcomers more than compensates any short-comings – and the island itself is a gem of a destination. Justin Bowyer

THE LOWDOWN MALTA

GET THERE Air Malta (airmalta. com) flies from seven UK cities with prices starting at around £140 including taxes. STAY MID-RANGE: The Dolmen Resort (dolmen. com.mt) is race HO for the Challenge Marathon and has great pool, spa and dining facilities. Prices start at €16 (E14*) per person per night. UPMARKET: The Xara Palace (xarapalace.com), Malta’s most exclusive boutique hotel, is situated in the very heart of ancient Mdina and offers uncompromising luxury from around €180 (E160*) per room per night.

SIGHTSEE Hop on and off an open-topped bus (maltasightseeing.com) for an island tour or relive 7,000 years of island history from the comfort of a cinema seat at Valletta’s Malta Experience audio­visual show (themaltaexperience.com)

FUEL Available island-wide for 50 cents to €1 (89p*) are the incredible pastizzi, puff pastry filled with either ricotta or spicy pea; or spoil yourself with crab-stuffed cuttlefish ink ravioli at Vittoriosa’s Riviera della Marina – harbou -side setting with dinner for around £30 per person.

WARM UP With a coastal trot around the bays ­or have the echoing streets of Mdina (‘Malta’s Silent City’) all to yourself on an early morning run.

Orient expression

“Sai So is for people who might respect a piece of clothing as true craft,” says the label’s founder, Martin Brem. Translating from the Japanese as “put together again”. Vividly recalling the East, the prints are bold, in fiery red and graphic monochrome, and the off-kilter silhouettes of the designs provide the finishing touch. Our favourites are a luxe silk trenchcoat, left, and a short fitted jacket with an obi-inspired belt. “Japanese design is unique because of the effort spent to make everything look effortless,” says Brem. His label continues that tradition.

What Amber did next

“You are a danger to yourself if you don’t use your creativity,” said Amber Valletta’s acting coach one day, rather firmly. The dictum struck a chord with Valletta who, over the last few years, has been channelling her talent into acting. Although you might not have noticed, she has done 10 films to date. But it is the latest, Hitch, of which she feels most proud. She plays the role of Allegra Cole, a New York socialite and heiress, alongside Will Smith and Eva Mendes, who plays a gossip columnist. Allegra’s wardrobe blooms with the season’s desirables — a Comme des Garcons jacket, an Hermes bag… “Allegra dresses in a very correct way, very sharp,” says Valletta, who did her homework on the character during her years of experience in the fashion world surrounded by supremely privileged women just like Ms Cole. She has another two films currently in production, cranberries but her ideal role would be to play the warrior queen Boudicca in the forthcoming Mel Gibson-produced film Warrior: “I’m praying I get the chance to audition,” she says.

DO BIRD

You can’t help but envy Nick Van Messner and Bridget McCall, the couple behind Australian accessories label Life With Bird. Not only do they work and play together, they have also turned a hobby into a sought-after label. The project started life in the form of bags made for friends, and now their pieces are the in-the-know sensation of the duo’s native Melbourne. We love their cute metallic purses and the shiny “Slouch”, which goes from shopper to evening bag in one easy move.

THE NEW JEANS LABELS TO KNOW

LEVI’S BLUE

This range from Levi’s features slouchy workwear styles with soft flare for day, and skinny its for night with zip pockets. The cropped jacket in indigo with chunky gold fastenings is also stellar. From £90, at Levi’s.

GAP LEFT-HAND WEAVE

You won’t find more comfortable jeans than Gap’s left-hand weave range. Design heads went against the grain to weave denim from ring-spun yarns, making it ultra-soft. Choose from Slim Fit, Ultra Low Rise, Flap Pocket Jean and Long and Lean styles. From £45, at Gap.

LOUIS VUITTON DENIM

For those who take their fashion seriously. The line includes low-waisted jeans, capri pants, a skirt, shorts and a jacket, all in an indigo wash. Find the LV logo on rivets and signature flower detailing. From £210, at Louis Vuitton.

ALICE MCCALL

Jeans are the latest venture for Australian designer Alice McCall. There’s just one shape on offer (super-skinny) and it comes in black and ice blue. From £195, at Browns Focus.

PAIGE

If anyone knows jeans inside out, it’s Paige Adams-Geller. It was only a matter of time before the model with whom many denim labels (including Seven and Earl) had worked to determine their fits launched her own line. From £140, at Matches.

GENERRA

Generra wins points for its no-fuss approach to denim. Choose from only three washes and three styles: boot-cut, straight leg and cropped. Signature quirks include a Swarovski crystal winking from the front right pocket. From £150, at Matches

It’s not only spectacles that are rose-tinted this summer — watches are, too. Whether made of yellow gold or steel, from French Connection or Cartier, they are basking in a dusty pink glow. And alligator, snake and ostrich skins are all turning sugary hues for straps. Jaeger Le Coultre has used every shade of pink in its range of wristbands for the Reverso. Go for salmon or pale-rose leather for day; pop on a luscious lipstick-pink silk strap for evening.

For just a hint of pink, try the Omega Constellation “My Choice” Mini with steel bracelet and a rose mother-of-pearl dial studded with diamonds. But for the full bubble-gum, show-stopping effect, Swarovski has launched the shocking-pink rubber Las Vegas; and the Bacchantes by Lalique com­bines a pink strap with a pink crystal bezel.

If you want a change from the diamond bezels around, why not try a sprinkling of pink sapphires? The black straps of the Trebor by Mouawad and chronograph by Harry Winston contrast beautifully with alternating diamonds and sapphires. And there is nothing more elegant than the steel Class One by Chaumet, which has three rows of stunning pink sapphires around the bezel.

If you are looking for an effective supplement for your diet plan, try using CLA or Conjugated Linoleic Acid.  This is a natural nutritional supplement that helps in reducing the body fats.  This is normally prescribed to treat patients with thyroid problems such as hypothyroidism.

According to the research, there are various benefits when using this supplement.  It enhances the metabolic rate, reduces abdominal fat, improves muscle growth where muscle burns stored fat and also helps increase metabolism, decreases cholesterol, lessens resistance to insulin and improves the immune system.

Keep in mind that it’s not considered as a magic pill.  You need to construct your own diet plan and exercise to attain a successful weight loss.

Another diet pill that is out in the market is the Raspberry ketone.  It is the substance which gives a distinct aroma and taste to raspberries.  These pills increases metabolism and helps burn fats faster.

However, before taking in the product, make sure that you have the correct raspberry ketone dosage so as to attain the optimum and desired weight loss while enhancing your resistance and energy.  The suggested dosage is 2 capsules or 200 milligram in a day. This is equivalent to one full bottle.

As of this time, there are no reported negative effects that have been experienced by the customers.  Instead, they became more active and have seen its weight-reducing effect.

Aside from supplement and pills, there is also one popular diet plan known in the market. They call it the HCG diet. It is where human chorionic gonadotropin, a hormone acquired from a pregnant woman, is being used for weight loss.

In some HCG Diet Reviews, the product is said to be affordable yet effective.  For you to be able to lose additional pounds in a day, you will need to have this particular hormone in your body. The first thing to do is to inject the hormone to your system.  Due to the possible hazard of injections, this program must be executed with an expert.

There are actually positive feedbacks from the customers such as it helps lose weight faster than any other method.  But keep in mind that as long as the HCG diet is done properly, the results will be successful.  Then again, like any other weight loss program, it also has its limits. It has to be stopped as prescribed.  It cannot be used incessantly.  It only targets the stored fats so an individual who wants to keep the new weight has to continue and adhere to a regulated diet.  One must also avoid sweets, liquor and dairy foods.  Regular exercise should also be incorporated so as to maintain that sexy, slim and young look.

Moreover, though the market claims that there are no identified side effects from this hormone, it is still highly recommended that before starting a weight loss program, it is an utmost importance to first consult with the doctor.  It is better to determine if you are fit to undergo a certain diet plan.