KEEPING IT REAL, KEEPING IT SIMPLE...
Small Group Personal Training clients, to clarify:
Resting Metabolic Rate or RMR is the amount of energy required to maintain homeostatic functions and regulate the organ system.Your RMR accounts for 60-75% of Total Daily Energy Expenditure or TDEE. And, your TDEE defines how many calories are burned or used in a 24 hour period. To lose body weight, you will need t o increase caloric expenditure and decrease storage or Kcals. But, to be sure you lose body fat while maintaining lean tissue, you need activity especially resistance training, strength training, or somatic training...some form that allows you to break down skeletal tissue & rebuild it through a process called protein synthesis.
Besides your RMR burning off calories (60-75%), you also burn calories 2 other ways. One mentioned above, the thermic effect of physical activity TEPA such as your workouts & exercise programs plus all movement throughout the day other than at rest - (15-30% of calories used) and the thermic effect of food/feeding or TEF (accounts for 10% of calories burned). TEF is calories used for digestions, metabolism, and storage.
So, the biggest effect on your TDEE is your RMR. By elevating and keeping your resting metabolic rate fired up throughout the day you can do 3 things:
1. Lift weights & maintain active lean tissue - muscle tissue contains 50-75% of all proteins and the metabolic rate of o muscle tissue is 4.5 - 7.0 Kcals / pound OR 20% of your TDEE. Although that is not as high as adverited on tv or many fad diets & books suggest, it is much high than adipose tissue (fat) which contributes about 5% of your TDEE.
On a side note: your heart, lungs, kidneys, brain, liver, expends 80% of you TDEE which means these organs have a metabolic rate of 15-40 times greater that the weight of muscle and 50-100 times greater than that of fat tissue. I thought I'd share this information to show that we need calories for our body's to just survive and do its normal functions. Low calorie and starvation in any form or restricted caloric intake plus high levels of exercise to burn calories can be detrimental to our organs.
Starvation or not getting enough calories needed for normal homeostatic functions can lower your RMR by 10-20 % - the starvation stage can occur in as little as 4 -6 hours.
Exercise can elevate your RMR but research shows that to really raise your Excess Post Exercise Oxygen Consumption or EPOC about 19% you need to do heavy resistance training and interval training. Sprinting/CP training and anaerobic vs aerobic training, & TABATA training have been also been shown to raise your after burn and RMR.
When given your RMR's use this as a guide when determining the minimum number of calories to get. You will also be given a higher number of calories based on both your RMR and the goal weight you have provided. It is between these two numbers that you want to stay within. Falling below your RMR jeopardizes your metabolic rate by slowing it down making your body want to hold onto any & all calories in adipose tissue.
My goal is to provide the work out focusing on both muscular endurance and muscular strength. Help you improve on form and execution of movement to benefit from all lifts, exercises, drills. And, empower you to make the right choices, on your own, when it comes to nutrition - understanding the difference between hunger & appetite and satiety.
GOAL WEEK #1: Add citrus fruit to your daily diet and start the day with a healthy high fiber grain. Choices include: oatmeal, rolled oats, Steele cut oats, Bulgar, Kashi brand cereal, Fiber One Cereals - whatever your choice make sure it has no less than 4g FIBER / serving. Read the label and measure out the suggested serving size to make.
Week #2: I will be sharing new research from July 2012 on belly fat & female hormones.
Resting Metabolic Rate or RMR is the amount of energy required to maintain homeostatic functions and regulate the organ system.Your RMR accounts for 60-75% of Total Daily Energy Expenditure or TDEE. And, your TDEE defines how many calories are burned or used in a 24 hour period. To lose body weight, you will need t o increase caloric expenditure and decrease storage or Kcals. But, to be sure you lose body fat while maintaining lean tissue, you need activity especially resistance training, strength training, or somatic training...some form that allows you to break down skeletal tissue & rebuild it through a process called protein synthesis.
Besides your RMR burning off calories (60-75%), you also burn calories 2 other ways. One mentioned above, the thermic effect of physical activity TEPA such as your workouts & exercise programs plus all movement throughout the day other than at rest - (15-30% of calories used) and the thermic effect of food/feeding or TEF (accounts for 10% of calories burned). TEF is calories used for digestions, metabolism, and storage.
So, the biggest effect on your TDEE is your RMR. By elevating and keeping your resting metabolic rate fired up throughout the day you can do 3 things:
1. Lift weights & maintain active lean tissue - muscle tissue contains 50-75% of all proteins and the metabolic rate of o muscle tissue is 4.5 - 7.0 Kcals / pound OR 20% of your TDEE. Although that is not as high as adverited on tv or many fad diets & books suggest, it is much high than adipose tissue (fat) which contributes about 5% of your TDEE.
On a side note: your heart, lungs, kidneys, brain, liver, expends 80% of you TDEE which means these organs have a metabolic rate of 15-40 times greater that the weight of muscle and 50-100 times greater than that of fat tissue. I thought I'd share this information to show that we need calories for our body's to just survive and do its normal functions. Low calorie and starvation in any form or restricted caloric intake plus high levels of exercise to burn calories can be detrimental to our organs.
Starvation or not getting enough calories needed for normal homeostatic functions can lower your RMR by 10-20 % - the starvation stage can occur in as little as 4 -6 hours.
Exercise can elevate your RMR but research shows that to really raise your Excess Post Exercise Oxygen Consumption or EPOC about 19% you need to do heavy resistance training and interval training. Sprinting/CP training and anaerobic vs aerobic training, & TABATA training have been also been shown to raise your after burn and RMR.
When given your RMR's use this as a guide when determining the minimum number of calories to get. You will also be given a higher number of calories based on both your RMR and the goal weight you have provided. It is between these two numbers that you want to stay within. Falling below your RMR jeopardizes your metabolic rate by slowing it down making your body want to hold onto any & all calories in adipose tissue.
My goal is to provide the work out focusing on both muscular endurance and muscular strength. Help you improve on form and execution of movement to benefit from all lifts, exercises, drills. And, empower you to make the right choices, on your own, when it comes to nutrition - understanding the difference between hunger & appetite and satiety.
GOAL WEEK #1: Add citrus fruit to your daily diet and start the day with a healthy high fiber grain. Choices include: oatmeal, rolled oats, Steele cut oats, Bulgar, Kashi brand cereal, Fiber One Cereals - whatever your choice make sure it has no less than 4g FIBER / serving. Read the label and measure out the suggested serving size to make.
Week #2: I will be sharing new research from July 2012 on belly fat & female hormones.
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