What's NEW?  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 WeighEating 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 video shown below shows a simplified way to calculate lean body mass, however this measure is mostly valuable to follow your progress but really not to detrmine your full lean body mass. 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.

Total Daily Energy Expenditure = Total Number of Calories Burned in One day You can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below: Activity Multiplier Sedentary lifestyle = BMR X 1.2 (little or no physical exercise) Light activity = BMR X 1.375 (light physical exercise 1-3 days/wk) Moderate activity = BMR X 1.55 (moderate physical exercise 3-5 days/wk) High activity = BMR X 1.725 (extreme physical exercise 6-7 days/wk) Extreme activity = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 1. The total Energy Expenditure for a sedentary person whose BMR is 1200 calories is: A. 1440 Calories B. 1860 Calories C. 1200 Calories D. 2000 Calories 2. The total Energy Expenditure for a person whose BMR is 1200 calories and who exercises 4 times a week is: A. 1440 Calories B. 1860 Calories C. 1200 Calories D. 2000 Calories

	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)

The following meal follows the 45% Carbohydrates - 30% Proteins - 25% Fat model. The total number of calories is 2010 Calories per day to divide into 5 meals. One meal contains approximately 400 Calories.	Number of Calories	Carbohydrates	Proteins	Fats
4 scrambled egg-whites w/ olive oil 1/2 tablespoon	127	0 g - 0 Cal	16 g - 64 Cal	7 g - 63 Cal
2 slices of whole wheat bread	170	32 g - 128 Cal	6 g - 24 Cal	2 g - 18 Cal
1 small apple	58	14 g - 56 Cal	0.3 g - 1.2 Cal	0.2 g - 1.8 Cal
1 Mini Babybel Light (The Laughing Cow) Cheese	51	0 g - 0 Cal	6 g - 24 Cal	3 g - 27 Cal
Total Number of Calories: Developed by Healthyourself.org (May 2010)	406	183.2	113.2	109.8

Read More: Water / Exercise / 4 OOPSES about FAT / 10 Commandments / Becoming a Believer 
Simple Meal Plan Homework 1 / Homework 2 Opinions METABOLISM