RodrigoPeres.com: January 2012

Metabolic Rate – The Key to a “trimmer” you.

Most people ask “What is Metabolic Rate?”

Metabolism is the amount of energy (calories) your body burns to maintain itself (to keep you alive). Whether you are eating, drinking, sleeping, cleaning etc... your body is constantly burning calories to keep you going. Your body is burning energy even if you were to stay all day in bed, as your heart is beating and your lungs breathing, for example. This is often called the basal or resting metabolic rate.

In my opinion the worst thing you can do to lose weight is “dieting” without any medical/professional advice or worse, doing a diet that you heard through a friend or just because your friend is doing it.

HERE IS THE TRUTH

If you eat a very low-calorie diet, your metabolism will slow down in order for your body to survive (your body thinks it is starving). For your body to survive, FAT must be stored.

If your diet has resulted in a loss of muscle and that is what happens most of the time, (you probably will have an increase in your percentage of body fat) then your metabolism has probably slowed down as results and your body won’t burn fat as efficient as it should be.

Have you ever heard people saying “I am not eating but I am still putting weight on”?

Few other facts that slow down your Metabolism - BMR:

> Not doing Weights/Resistance Training

> After the age of 30 (natural loss of muscle)

> Thyroid Problem

> Dehydration

> Foods covered with pesticides

> Lack of protein

> Lack of iron

> Lack of crucial vitamin

> Alcohol

How to INCREASE your BMR and BURN more CALORIES "Kcal"

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What a shame, Xmas seems like a long time ago now... some people might be glad!

Did you know that over Christmas we can eat roughly three to four times more food than we actually need and I am not even talking about New Year’s eve/day.

Christmas parties are weighed down with HIGH-FAT nibbles. It's perfectly possible to blow a whole day's recommended calorie consumption in just half an hour's grazing.

Below is a list of some of the traditional Christmas food/drinks. (don't forget, you might have had 2-5x the portion below)

1 portion of chocolate log (30g) - 101 Kcal

Portion of Crisps - 60 Kcal

Handful of mixed Nuts - 243 Kcal

1 Slice Christmas Cake - 249 Kcal

1 Mince Pie and Double Cream - 370 Kcal

1 portion Christmas pudding (100g), custard and brandy butter - 587 Kcal

1 glass of mulled wine - 245 Kcal

Glass White Wine (medium) - 130 Kcal

Glass Red Wine - 119 Kcal

Guinsess - 210 Kcal

Shandy - 156 Kcal

Bud ice - 227 Kcal

Fosters ice - 210 Kcal

Stella - 256 Kcal

CHRISTMAS DINNER +/- 956 Kcal

By the way, I haven't included Breakfast in the list and with just the nibble and dinner alone, you could have consumed easily 5000 calories in total this Christmas. You could have easily consumed 3x the daily recommended calorie intake!

How much do you have to do to BURN 5000 Kcal?

Just for a quick reference:

Exercise: Running

Distance: 5K (outdoors)

Duration: 30min

Calories: Only +/-240 Kcal

…………………………………….

Exercise: Swimming

Intensity: Moderate

Duration: 30min

Calories: Only +/-170 Kcal

Calories vary from person to person. Weight, height, fitness level, training HR, how efficient your body can burn calories (FAT) etc…

A few hours of nibbles (stored as fat) can easily turn into days, weeks or even months of training just to burn the Xmas calories. You have to remember one thing, whatever you do, make sure you are burning from FAT and not losing muscle otherwise you will compromise your metabolic rate and it will become even more difficult to burn fat efficiently.

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