Truth About Caloric Expenditure PDF Print E-mail
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Written by Karel Nunnink   
Thursday, 11 November 2010 09:51

I have researched this information for myself and clients.

Law of Thermodynamics: meaning to lose weight, one must expend more calories than taking in.

Genetics: you are born with a given number of fat cells.


After the age of 30, the average American loses 1 pound of muscle and gains one pound of fat every year.


Any diet that claims to lose more than 1 or 2 pounds a week is doomed to fail.


Cardiovascular exercise will burn more calories while performing the exercise. However, your BMR (Basic Metabolic Rate) stays elevated for approximately 6 hours after.


Strength or weight training will not burn as many calories, but your BMR will stay elevated for up to 96 hours after the workout. This is because of the micro trauma and the recovery energy needed to repair and rebuild your muscles stronger.

Strength training may have the edge over cardiovascular exercise. Not only are you burning more calories during a particular program, but also by putting more lean muscle on your body; you increase your caloric usage. Muscles need the most calories just for maintenance compared to other structures.

Aerobic conditioning requires specific muscles for endurance and energy requirements, depending on intensity. The higher the heart rate, the more glycogen and protein requirements. Slow twitch or endurance musculature requires most energy from outside the cell in oxidative requirements, thus the cell is small in diameter to allow for more efficient oxygen transport to mitochondria. This type of training is the first to go but also the first to come back.


Because of protein requirements and time constraints, it is contraindicated to do aerobic conditioning and strength training at the same time. Proper sequencing is needed to first build strength and increase lean mass, then maintain strength, and finally increase aerobic conditioning.

 

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