"The secret of your future is hidden in
your daily routine”
~ Mike Murdock
Happy New Year!
This time of
year starts with much excitement…new changes…new plans…new beginnings. For some
this will be business plans, for others it may be relationships. But for most, it will be the ever elusive
struggle for health.
Whether the
goal is health (blood pressure, cholesterol, blood sugar), cardio fitness,
weight gain, or weight loss…there are three things that we must consider. These
things will be presented in a three part series.
The Secret,
the Facts, the Problem…
The Secret:
Metabolism….Human
metabolism represents the sum total of the living cells’ energy producing and
energy utilizing reactions. Energy
balance can be thought of as the combined processes of caloric intake, caloric
storing, and caloric expenditure.
Total daily
energy expenditure (TDEE) is the term used to describe how much energy is used
(or how many calories are burned) by an individual during a 24-hour period.
TDEE is made up of three primary components:
Resting
metabolism rate (RMR)
RMR accounts
for 60-75% of all calorie-burning processes is the amount of energy required to
keep homeostatic processes (the regulation of organ systems and body
temperature) performing efficiently. The RMR is largely reflective of lean body
mass...the greater the muscle mass...the greater the caloric expenditure...AT
REST!
Thermic
effect of physical activity (TEPA)
TEPA
accounts for 15-30% of daily calorie burn depending on an individual’s activity
level, which includes structured exercise as well as non-structured activity
such as shivering and fidgeting. Most
recently, this non-structured movement has been coined the name NEAT, for
non-exercise activity thermogenesis (Levine et al., 2005).
Thermic
effect of feeding (TEF)
TEF is the
energy required for the digestion, absorption, transport, metabolism and
storage of consumed food. It accounts for approximately 10% of daily calorie
burn.
The secret
is you’re only as good as your metabolism. So create a body (increase LBM) that
works for you, rather than you having to work for your body!
The Facts...
(To be continued)
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