Metabolism 101

Nutrition has by far the greatest impact on fat loss. Eating to support your individual nutritional needs will allow you to improve health and energy and it also provides the ideal environment for your TRANSFORMATION - maintain lean muscle while ridding the body of fat.

If your goal is to lose body fat, you must eat slightly fewer calories than you burn off. This may seem simple, but when calories are reduced too much, the body becomes imbalanced. That is why exercise helps to "fire up" your body's furnace or metabolism. You need both cardiorespiratory and resistance training as part of your program. Your body always wants to be reach a point of balance or homeostasis. When your body is not balanced it will burn off fewer calories for energy and use muscle instead of fat or it will force you to eat more through cravings and hunger. This is one of the main reasons why fad diets and low-calorie diets do not work. The BTP will ensure that you lose fat tissue and not muscle.

Eating sensibly is mastered by understanding that everything you eat or drink can either positively or negatively affect your fat loss goals.

A LITTLE MORE EDUCATION ABOUT METABOLISM..

Total daily expenditure (TDEE) - how many calories are burned by an individual during a 24 hour period.
3 Primary components make up the TDEE
1. Resting Metabolic Rate(RMR) - accounts for 60-75% of all calories burned and is the amount of energy required to keep all the organ systems and body temperature regulated.
2. Thermic Effect of Physical Activity(TEPA) - accounts for 15-30% of daily calorie burn and is the most variable.
3. Thermic Effect of Feeding (TEF) - the energy required for the digestion, absorption, transportation and storage of consumed food.

Out of all the 3 components, the RMR is the one you don't want to let fall short of its job. There is 2-3% drop in your RMR each decade which contributes to loss of muscle tissue. That is why exercise is so important along with a resistance training program that challenges your muscles and slows down this drop in your RMR.


My goal is to teach you all in the BTP to eat a clean and balanced diet, workout regular so that you do both aerobic exercise and resistance training exercise to preserve muscle while changing your programs and shocking your body every now and then and of course sharing the latest information and education about health & fitness.

Comments

Post a Comment

Popular posts from this blog

It's the perfect time of year to add squash, zucchini and pumpkin to your diet. All of them are in vitamin A, C, K, and all of your B's such as folate, B6 & B12. Minerals include, manganese, calcium, magnesium, and potassium. Because of their darker & richer colors, they are high in beta carotene. It is these antioxidants that block cellular damage from occurring due to free radicals from being produced from cellular respiration. If you are one who pariticpates in a lot of cardiovascular exercise producing aerobic cellular respiration, you want to make sure you are consume foods high in antioxidants. Free radicals decrease immune function, increase the aging process, and increase abnormal cell production leading to disease. They are really easy to prepare too. Many types of squash can be eaten raw, on a salad, in a wrap, or as a snack with some hummus dip. Or, bake, grill, saute, mash, prepare as a soup base or into a bread. The seeds from pumpkin and winter squash
Read more

July Is Here!!!

New month - new workout - new you... What are you going to do this month to change up your current fitness routine? Trying something new to refresh your exercise routine, shock your body, and prevent becoming stale, you will need to change at least one fitness component. Remember, it is very easy for your body to become use to doing the same thing week after week, month after month. Due to the adaptation response, you will stop seeing changes in your body and your fitness. You may want to try a different class or simply add to your current workout routine another day. If you're exercising 3 or 4 days a week, it is time to increase the frequency to 5 or 6 days/week. Or, if you exercise for 30 minutes - 45 minutes, why not increase that by another 10-15 minutes which in turn will burn off more calories. One of the best ways to change your fitness level or raise your metabolic rate is to increase the intensity of your workouts. Simply by adding bigger exaggerated movements, moving fas
Read more
1 large head cauliflower, cut into 1 - 2-inch florets  (5-6 cups) 2-4 cloves garlic, peeled 2 cups low-sodium vegetable broth or water 1 tsp gray sea salt, plus more when pureeing 1/4 cup olive oil 1/4 tsp freshly ground pepper 1 heaping tbs fresh herbs, to garnish In large sauce pot or steamer, place cauliflower, garlic, broth or water and sea salt. Cover and bring to boil, then reduce heat and simmer 10-15 minutes or until tender. Stir occasionally to ensure even cooking. Drain, reserving cooking liquid. Puree in two batches in food processor until smooth, scraping down sides as needed. With motor running, add 1/4 cup cooking liquid, half the olive oil, pepper and pinch of sea salt to each batch. Adjust seasoning to taste. Transfer to serving dish, top with herbs and serve hot. Substitute food processor  handheld blender. Makes a nice substitute for mashed potatoes. Can add seasoning of your choice, or dry mustard powder, Curry powder, or a little Parmesan cheese.
Read more