NEW YourSelf to regain control of your METABOLISM A health Seminar by Health Yourself  NEW: Nutrition - Exercise - Water

This presentation  will increase your understanding of Metabolism as a key component of your weight management strategy. You will walk out with a practical understanding of how your metabolism affects your overall weight and health. You will understand how You can affect your own metabolism by utilizing simple tools such as Nutrition - Exercise - and Water. I believe in homeostasis (balance), in cause and effect, I believe that we all are very smart in our own ways and that each one of us, if given access to the proper information, will know how to use it to better their lives.  Jean G Cantave

METABOLISM = Anabolism + Catabolism Anabolism = Build-Up   Catabolism = Breakdown When Build-Up (Anabolism) is greater than Breakdown (Catabolism), we gain mass and weight. When Breakdown (Catabolism) is greater than Build-Up (Anabolism) we lose mass and weight. The following equation A + B ---> AB can be accurately used to describe Anabolism. A. True B. False A) Our body burns calories ALL THE TIME. The More We Burn The Less We Weigh Calorie burning occurs during CATABOLISM B) We eat from time to time The More We Eat The More We Weigh Eating is necessary to fuel ANABOLISM Two Opposite forces. How Much We Weigh Now is the Result of A and B Combined over time. 1. During the course of one day, out of the total number of calories burned, we burn more calories at rest than the total amount we burn during periods of physical activity. A. True B. False It might surprise you that most of the calories we burn are in fact burned at rest. The reason is that we spend a lot of time during the course of one day at rest. For example, we spend a lot of time sitting, sleeping basically doing nothing. About 60 - 75% of total calories burned during the day. Energy expenditure contributed by exercise and daily activities amounts to about 20 to 30%.  Thermic effect of foods (energy needed to digest and absorb food) accounts for about 10%. (Oh Yes! we burn calories in order to gain calories from the food we eat)

Can You "Control" your BMR?

Our Muscles account for about 40 percent of our Basal Metabolic rate (BMR). Our Liver, kidneys, Brain and Heart combined account for about 60 percent. Basal Metabolic Rate = Amount of Calories Burned at rest in one day 1. We can control the amount of calories burned during activity by doing more phsyical activity. Can we control the amount of energy we burn at rest? In other words can we do anything that can increase our basal metabolic rate? A. Yes. We can B. No. We cannot 2. The only way we can increase our muscles is through exercise A. True B. False 3. In order to build muscle mass, we need to do the following A. Regular exercise B. Eat a well balanced diet (fats - proteins - carbohydrates) C. Eat enough proteins d. All of the above 4. Muscles account for what percentage of our basal metabolic rate (Calorie burning at rest)? A. 10% B. 20% C. 40% D. 0% 5. Muscles only contract (burn Calories) when we are doing some form of physcial activity like walking, runing, carrying a child A. True B. False From the above quiz we learned the following:   1. We Do Burn Calories At Rest 2. Our Muscles Contribute Largely to the Amount of calories burned at rest 3. The bigger our muscles the more calories we burn at rest

There are many ways one can calculate his or her BMR. The two methods shown below involve knowing your lean body mass (the first method) and your weight and height (the second method) Although the first method is more accurate, I prefer the second one for the simple fact that the values used to calculate BMR (Weight and Height) can be measured very accurately without any sophisticated instrument while the measure of the lean body mass can easily be erroneous unless it is performed with highly sophisticated systems. The two methods to calculate BMR are: 1. Katch-McArdle formula to calculate BMR for men and women: BMR = 370 + (21.6 X lean body mass in kg) Example: If your lean body mass is 120 lbs, first we should convert to kilograms by dividing by 2.2. The answer is 54.54 or 55 Kg. BMR = 370 + (21.6 x 55) = 1548 Calories. That means, you need to consume 1548 calories to get enough calories if you would spend the whole day resting to maintain your current weight. 2. If you know your height and your weight, you can calculate your Basal Metabolic Rate (BMR) using the following equation:  Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years) Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years) NB. 1 inch = 2.54 cm.                  1 kilogram = 2.2 lbs.

Effect of ACTIVITY level on Total Daily Energy Expenditure

	It's Easy To Eat Well It's Easy To Exercise It's Easy To Drink Enough Water It's Easy to NEW yourself (Next Seminar Will Be Announced)