Metabolism

What is Metabolism?

The definition of Metabolism is the biochemical process of combining nutrients with oxygen to release the energy needed for the body to function.

You often hear someone say that they have a slow metabolism. What exactly are the talking about? Normally we are referring to our Resting Metabolic Rate, or the rate at which our body burns calories to maintain its vital functions--breathing, brain activity, and heart rate. This can account for all of the calories we burn in a day if we are not active at all.

Your total Metabolic rate is the number of calories needed to maintain your daily activities, body functions, the thermic effect of food (Yes, your body burns calories to break down the food that you eat), and any caloric cost of the exercise that we do.

How do you determine your Resting Metabolic Rate? There are several methods to accomplish this. There is the formula calculations such as the one below:

1 kg = 2.2 lbs.

*To find weight in kg, divide the body weight in pounds by 2.2 / 200 pounds divided by 2.2 = 90.9 kg,/P>

Step 1

For Men: 1 x body weight (kg) x 24 = _________

For Women: .9 x body weight (kg) x 24 = _________

Step 2

lean factor percent body fat multiplier

1 men 10 to 14% 1.00

women 14 to18%

2 men 14 to 20% 0.95

women 18 to 28%

3 men 20 to 28% 0.90

women 28 to 38%

4 men over 28% 0.85

women over 38%

Example:
Sex: Male
Weight: 200 pounds (90.9 kg)
Body Fat: 15%

Step 1
1 x 90.9 x 24 = 2182

Step 2
2182 x .95 = 2073

BMR = 2073 calories/day

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This can be a good general guess, but is not an exact science. Or you could go to your local University or Hospital and ask for a Metabolic Rate test. The equipment is expensive and not portable. This method can be expensive. Or you could find someone in your local area with a BodyGem(a small portable breathing test) and have your rate tested. This method is very accurate, giving you, your exact Resting Metabolic Rate.

Why would you not just use the equation method? This method does not take into account any special factors about you. It is a generalized equation, based on the average of the population. The equation does not take into account any medical condition such as a hypo- or hyper-active thyroid, age, or other metabolic affecting illnesses.

Why is it important to know your individual rate? The above equation may be off by as much as 900 calories per day in either direction. That can equate to a pound either gained or lost without trying, just by consuming the wrong amount of nutrients. This can be frustrating when you are trying to lose or gain weight.

Once you know your Resting Metabolic Rate, what do you do with it? Well now you have a foundation on which to build your nutritional plan on. You have a basis of which not to go under or over depending on your goals. If you consume too few calories, your metabolism will begin to slow down. If you consume to many calories the pounds will start piling on.

You can increase your metabolic rate! You metabolic rate can be changed by either an increase or decrease in body weight, strength training, meal frequency, your body composition (lean muscle to body fat) and yes age. To increase your Resting Metabolic Rate, increase the amount of lean muscle you have, by lifting weights.

Unfortunatly we can not control all of the factors that contribute to our Metabolism, such as age and some illnesses. But we can control several others that will help keep our Metabolism at its highest possible, allowing use to occasionally have that cookie and ice cream, by strength training, increased meal frequency and keeping our body fat percentages down and muscle mass high.

So What is Your Burn Rate?

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