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BASAL METABOLISM
Why is it important to know what is the basal metabolism, what his value is for men and women, how you can calculate, and other useful information you will find below.
Basal metabolism calculates the minimum amount of energy needed to maintain basic life functions. This is what your organs expended in standby mode, or the energy that you need to sustain life. The liver is the largest consumer of energy in the rest (about 27%), and brain (19%), muscle (18%), heart (7%), lung (9%) and kidneys (10%). Expressed in calories, the average rate basal metabolic rate for adult men is about 1500 to 2000 kcal / day, and for women from 1200 to 1600 kcal / day. The reason for the difference lies in the smaller internal organs of women and less of muscle tissue (less total cell mass).
Your MBR you can calculate by the simplest formula: body weight (kg) x 20 kcal, for example. 80 kg x 20 kcal = 1600 kcal
Dominant factors affecting basal metabolism of the body size, age and gender. Besides the food intake affects the basal metabolic rate – starvation reduces basal metabolism by acting as a defense mechanism that the body defends and saves energy.
Physical activity also changes the value of the basal metabolic rate – after completion of the physical activity we can see an increase in metabolic rate. It was observed that after long activities (80 to 180 minutes) of moderate intensity comes to long-term increase in metabolism at rest that lasts 24 to 48 hours after training. It is well known that the metabolism at rest increased by 200 kcal / day in people who are regularly physically active compared to sedentary individuals.
If you know how much is your basal metabolism and you know that an average workout in the gym spend from 200 to 500 calories (depending on the duration and intensity of training), then you know to your daily calorie intake customize your order. If you intend to lose weight, calorie intake must be less than your total daily consumption (basal metabolism plus activity). Ideally, this deficit is about 500 kcal. Conversely, if you want to weight, eat 500 calories more than what your daily spending.
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PROTEIN AND FAT – relationship
The relationship between protein and fat
Probably everybody think that protein is building block of muscle tissue and fat building block fat, but proteins can act as grease under certain physiological conditions. The primary role of the protein is to provide the building blocks, or amino acid that is synthesized by the structural and functional proteins in the body. However, the amino acid from the muscle can also be converted into molecules to be used for energy if you are undereating. In contrast, the introduction of excess calories will cause that the additional amino acids are converted into the fat molecules.
Excessive amounts of protein can be converted into fat, especially if you eat too many calories. 2012T study published in the Journal of the American Medical Association showed that people who eat more than 1,000 calories per day than allowed, received a similar amount of body fat regardless of how much protein they enter.
Does protein drinks melt fat?
Protein drinks products companies can claim that their products melt fat, but there is no food that can selectively reduce fat in the body. Protein drinks can help to stabilize blood sugar levels, which will prevent overeating later in the day. Drink protein can be a convenient way to restore depleted nutrients. However, the protein shake must be part of a child and ways of practicing for causing loss of body fat.
Can protein take the place of carbohydrates and fats in your body?
Protein is essential for building and renewal of cells and tissues. However, carbohydrates and fats have features which protein can not be replaced. Protein is the most inefficient source of energy in comparison with carbohydrates and fats. The process for enzyme activity requires energy, which could be danger if only source of energy is from protein. Fats are also essential for the creation and release of certain hormones.
Can I continue to lose body fat by taking Whey protein?
Whey proteins, made from the process of conversion from cow’s milk to cheese,is a popular protein supplement, because it is one of the most efficiently absorbed forms of protein. Whey protein will not impair your ability to lose fat as long as you do not eat more calories than your body needs. Whey Protein Isolate is the 100% whey protein and having less calories per gram then concentrated whey protein, which has a carbohydrate and fat along with the protein. Isolate is a better option if you’re trying to lose weight.
Relationship between building muscle and losing fat
If you want to build muscle and lose fat it will be much more effective if you go to completely take the time to increase muscle mass than fat-burning period. The period which you will be able to make it happen is approximately 3 months to increase muscle mass and 3 months for a child to lose fat or shorter time for both periods but must be the same length of time, it all depends on personal preferences, how much muscle you want to gain and fat to lose.
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LOSING BODY WEIGHT – combination physical activity and calories intake
Physical activity increases muscle tone, improves physical appearance, improves health, increases the consumption of fats influence, and many other functions positive for the organism. The combination of physical activities and carefully dosed calorie intake should become a way of your life, in order to consistently maintained their body weight. See how you can combine nutrition and physical activity in an effort to reduce or control weight.
When you combine these two things, you can eat more and still lose 0.9kg undivided if you calories deficit is 1000 kcal a day (the ratio between the entered and burned calories). 7000 kcal per week. The account is simple: 0,45 kg fat has 3,500 kcal, and 7000 kcal is 0.9 kg.
For example, if you have 9 kg overweight and belong to a group that has poor physical condition you should do: first reduce your daily intake calories for 500 kcal less and than begin the exersises.
9kg * 7777 kcal / kg = 70,000 kcal overweight
reduced daily food intake by 500 kcal, for 12 weeks you will lose 42,000 kcal
with one training a day and the average consumption of 350 kcal (30 min of exercise) per training, for 12 weeks you spend more 29,400 kcal
total consumption is then 71.400 kcal for 12 weeks, which is more than 9 kg desired
If you continue with active life and increase your daily consumption of calories through activity in more than 350 kcal departures daily, you will be able to eat what you want, and sometimes let yourself more than recommended. If you continue to avoid fatty foods and enhance physical activity, you will be able to actually eat whatever you want with no consequences for health and weight.
It is very important with this way of losing weight that you don’t losing nutrients, minerals, proteins and vitamins that could be lost with classical dieting. If you avoid meals to reduce your weight, your metabolism will slow down, and cholesterol levels will rise. With this combination you will also speeds up the metabolism, you will get good shape and raise your physical activity.
There is a way for 12 weeks to achieve your ideal body line for the upcoming summer.
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EMPTY CALORIES
Why obese people are never enough full after big meals? Why feel hungry an hour after a heavy meal? And they need to be changed to uncontrollable hunger ceased?
For starters should be distinguished nutritional and energy (calories) worth of food. Some foods can be high-caloric, given at the time of high energy level (sweets), but the body can not get away from them to any building blocks, and practically remain hungry. Addition to that, the more (junk food) intake, the body is more desirous of nutrients. What should a person eat eggs, meat and fish because he needed proteins (instead of salami, pate and sausages), vegetables and fruits, because its essential vitamins, minerals and antioxidants. There are also the carbohydrate and fat content, but not any.
Where they are located. In the past often use the term “empty calories” food boxes rich in carbohydrates and low in protein, vitamins, minerals, amino acids and fiber. There are thoughts: on sweets and other foods that contain sugar (chocolate, sweets, biscuits industrial …), refined grains like white bread, white rice (rich in starch), saturated fat, fast food (hot dogs, hamburgers, fried potatoes …), alcoholic beverages. Especially rich in calories is fried foods (French fries, fried chicken and chips), and very low in nutrients. Large portions, for example, fried potatoes retain 570 calories, which is a third of the daily needs calories for women, and a quarter of the daily requirement for men.
How to resist them. Try to hundreds of smaller fry, and the more you cook the food. Baked potatoes can replace fries and roasted chicken. Avoid carbonated beverages. In addition to large amounts of sugar, quinine in many drinks can reduce the number of platelets in the blood and that adversely affects the liver.Classic bread to replace white bread with whole black beans. Bread with whole grains contain fiber, which facilitates digestion and antioxidants. Classic snacks replace for fruity snack or some integral biscuits that contain grains. Sweets should be replaced by fruit, dry fruit, nuts.
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DEFICIT WITH KG
It would be best to follow:
Increase the intake of foods that have a high nutritional value and energy.
Include in your diet as many vegetables such as peas, carrots, beets and corn, which have a higher energy value checks green, leafy vegetables, and it is rich with water. Energy value of certain types of vegetables increases in preparing olive oil and other vegetable oils.
Reduce the consumption of vegetables and foods rich in dietary fiber, which makes voluminous meals. Such a diet prolongs the time of digestion, satiety and energy intake is low. This applies to foods rich with water.
When it comes to training, give priority to the gym. Repeat each exercise eight to ten times, with a pause of a minute or two. The best is that in one training run six to eight exercises and engage only two muscle groups. Observe the proper technique of performing the exercises.
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