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Metabolism

  • The energy your body needs to burn to stay alive
    • Catabolism: break down food / nutrients into its components
    • Anabolism: Rebuild itself
  • RMR: Resting Metabolic Rate (60 – 75% of metabolism)
    • How much energy you burn to stay alive (heart, lungs, muscles, etc)
    • Most important
    • Lowered during quick weight loss plans
    • Varies with age, gender, fitness level, race, body composition, fitness level (most important)
      • Women, African Americans, and older people have smaller organs which slows their metabolism
      • Organs require energy
        • Muscles (7 cal / lb / day), Heart and kidneys (200 cal / lb / day), brain (109 cal / lb  day)
          • Organs = 60 – 70% of RMR
          • Muscles = 20 – 30% of RMR
  • AMR: Active Metabolic Rate (15 – 30% of metabolism)
    • How much energy is needed to perform activities for a specific day
      • When you exercise you actually breakdown muscle tissue.  Its then rebuilt and with proper nutrition is rebuilt stronger. 
        • Requires lots of energy
    • EPOC: How much energy is needed to recover from activity
      • Excess Post Exercise Oxygen Consumption
      • Higher with duration and exponentially increases with intensity
      • Low Intensity (Aerobic)
        • Exercise burns most calories but EPOC is low
      • High Intensity (Anaerobic: Weights, Springs)
        • Exercise burns less calories but EPOC is high
  • Diet Induced Metabolism (10%)
    • Energy needed to breakdown foods you eat
    • Protein requires more energy to digest than Carbohydrates then Fats
    • 6 small meals or 3 large meals?
      • Studies show 6 small meals keep your metabolism running all day but studies also show your metabolism is raised proportionately to the size of the meal eaten. 

  • Long Term Chronic Caloric Restriction causes a slowdown and Proper Caloric Digestion keeps it going
  • NEAT: Non Exercise Activity Thermogenesis
    • Energy needed for non-exercise activities
    • Cooking, Fidgeting, Meetings, Scratching a mosquito bite, walking, fixing a cold cup of water, pre paring for a work out, etc
    • It’s FREE and the cumulative affect can add up
    • Find a spot 2 ½ minutes away from your desk.  Every hour walk there and back.  That’s an extra 3 hours each week of walker, including the air squats to stand up and sit down
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