In this scenario, our main ally should be our metabolism, as defended in an interview with Europa Press Salud Infosalus by Helios Pareja, who holds a degree in Physical Activity and Sport, a master’s in Physiology, as well as being a professor and researcher at the Autonomous University of Madrid, director of the Exercise Physiology and Nutrition research group, and who has just published ‘Metabolic Intelligence’ (Alienta Editorial), a manual to «master our metabolism to achieve these goals.»
«It is possible that, for years, you have tried to lose weight, gain muscle mass, but have had difficulty achieving this goal successfully. In my experience, most of the time we do not follow strategies or take erratic actions, and now with the heat coming, we realize that we are not satisfied with our body and we would like to be stronger, healthier, vital, leaner, and we start working on it and expect urgent miracles,» he warns.
This expert argues that the lack of strategy, based on a lack of knowledge, is the «main obstacle» that people face when trying to achieve these goals, against the erroneous messages that are often spread through social networks, or even from your neighbor, or your gym buddy.
THE ROLE OF METABOLIC INTELLIGENCE
Here he presents the usefulness of metabolic intelligence. And for this, he does not talk about facing radical and erratic changes that we are unable to maintain in the long term, but about applying «small and effective adapted habits» to our daily lives to improve and achieve these goals.
Metabolic intelligence requires a «proactive approach», as Pareja asserts, «a dynamic system that constantly interacts with the environment and our daily decisions.»
To optimize it and achieve these metabolic goals, this professor at the Autonomous University of Madrid sees it as essential to act on the 4 key components of the metabolic matrix:
·NEAT (NON-EXERCISE ACTIVITY THERMOGENESIS): «a great ally, especially against sedentary jobs,» which, as he states, could be translated as a «thermogenic activity» that increases energy expenditure above that of being at rest, and which is not physical exercise.
It includes all non-structured activities that increase metabolic activity, generating an increase in energy expenditure, but excluding sports practice and structured physical exercise or training; such as incorporating small movements, like walking during a phone call, standing up every half hour to stretch, moving around or taking a walk, as well as working standing up during part of the day, cleaning, cooking, gardening, or taking care of children are examples that activate various muscle groups, increase heart rate and represent significant energy expenditure throughout the week, besides keeping the body in motion.
·PHYSICAL EXERCISE: he laments that many times we exercise and then spend the rest of the day in sedentary jobs, «we have not internalized that beyond that hour in the gym, it is necessary to move the rest of the day,» unlike NEAT, he says that physical exercise is a planned and repetitive activity that aims to improve specific aspects of physical fitness, health, or performance, such as strength, endurance, or the control of metabolic parameters;
·NUTRITION: He reminds us that eating and nourishing are not the same and that good nutrition is based on the conscious choice of foods that optimize long-term well-being; and warns about guidelines that can alter our metabolism like intermittent fasting, which «does not benefit everyone»; or the trend of avoiding carbohydrates in the diet, as it «can disrupt the proper functioning of metabolism»; as well as the demonization of fats, which prevents the intake of good fats; on the other hand, he points out that in Spain, we have very much internalized the association of social gatherings with hearty meals, why not meet a friend for a walk?, he suggests.