Thursday, October 15, 2015

Make your body a Fat burning machine!

If you’re looking to change your body composition, then you need to understand thermogenesis and how it plays into your potential success. Thermogenesis is when your body burns stored fuel and energy.
What are the Basics of Thermogenesis??
Thermogenesis can occur in three ways:
Non-exercise activity thermogenesis, abbreviated as NEAT. So, this means physical activities other than your training.
Exercise-associated thermogenesis, abbreviated EAT. This would be your scheduled training plans.
Diet-induced thermogenesis, or DIT. This would be your body dealing with eating, digesting, and storing of byproducts of digestion.
NEPA stands for non-exercise physical activities. This would include the energy expended preparing meals, walking at your job, typing on a computer, performing yard work, cleaning the house, shivering, and other low-intensity actions throughout the day.
Every move counts!!! Even these low-intensity activities contribute to an increase in your metabolic rate. Cumulatively, all activities have an impact on the number of calories you need to survive in addition to your base-line daily calorie requirements.
This baseline calorie requirement is known as your basal metabolic rate, or BMR. The specific number of calories required to keep you alive, to support internal organ function, and to maintain your existing muscle mass depends upon your body type and current muscle mass. Surprisingly, the baseline calorie expenditure to simply support your body is relatively high.
Check out the following examples:
Female - 38-year-old, 115lb/52kg, 5'-4"/163cm = 1,277 calories
Female - 22-year-old 155lb/70kg 5'-8"/173cm = 1,545 calories
Male - 55-year-old 200lb/91kg 6'-4"/193cm = 1,903 calories
Male - 24-year-old 245lb/111kg 5'-11"/180cm = 2,331 calories
the following number of calories are burned:
Circuit strength training: F = 222, M = 442
Cycling – hard: F = 294, M = 588
Running @ 7:30/mile: F = 344, M = 704
Walking @ 4.0 miles per hour: F = 137, M = 282
Walking @ 1.5 miles per hour: F = 51, M = 106
Martial arts: F = 263, M = 538
Yoga: F = 89, M = 183
Racquetball: F = 252, M = 511
Housework: F = 75, M = 170
Grocery shopping: F = 68, M = 122
Lawn mowing: F = 139, M = 283
Driving: F = 50, M = 100
Raking leaves: F = 109, M = 245
Look at these facts and assess your daily energy expenditure of NEPA, and ultimately NEAT. Become vigilant about your total daily calorie intake, all physical activities engaged, and their duration. Being aware of and intentional about all these factors will help you determine the optimal balance of calorie intake and energy output relative to your goals.

No comments:

Post a Comment