Resting metabolic rate (amount of calories you burn when resting) Calories used in physical activity = Daily Calorie Expenditure
To sum it up, the caloric balance equation is: DCI(food) - DCE(resting metabolic rate physical activity) = Caloric Balance Or, put simply: IN - OUT = BALANCE
The Possible Balances
POSITIVE BALANCE In a simple equation, IN greater than OUT = WEIGHT GAIN When the calories you eat aren't all used up by your resting metabolic rate and physical activity, your extra calories will be stored in your body, causing weight gain.
NEGATIVE = WEIGHT LOSS On the other hand, when your daily intake of food is less than your expenditure, you are losing weight OUT greater than IN = weight loss Put simply, when you use more calories for resting and physical activity than you have eaten, then your body uses calories from other sources, the primary source is fat. Thus, your weight is going down. However, if there is too great a demand for calories, it will start taking more than just fat tissue, and you don't want that. You want the weight loss to be from the fat burning, and nothing else.
NEUTRAL = NO LOSS, NO GAIN When your daily intake of calories are the same amount that you use for resting and physical activity, your weight does not fluctuate and remains the same. IN ≈ OUT = NO LOSS, NO GAIN Your intake of food is all used up perfectly (more or less), so there is no extra intake of calories nor is there a shortage. Your total balance equals 0 which means no weight gain.
The Effect of Exercise Now let's see what happens when we add exercise to the equation...
Positive balance = weight gain, remember? Positive balance exercise = weight gain IN MUSCLE MASS Negative balance = weight loss, right? Negative balance exercise = weight loss IN FAT MASS Neutral balance = stable weight, right? Neutral balance exercise = stable overall weight, with some MUSCLE GAIN, and some FAT LOSS.
Remember that exercise increases your caloric usage, so if you start exercising and have the same caloric intake (eating the same amount of food) your balance will become more negative as you exercise more. To keep a neutral balance, you would have to slightly increase your caloric intake (people naturally become hungrier than normal when they first begin to exercise) to make up for the extra calories you are burning for physical activity.
No exercise So what happens if you don't exercise? Positive balance = weight gain in FAT MASS Negative balance = weight loss IN MUSCLE MASS
The difference caused by a lack of exercise is important. Many other advertised diets claim huge and quick weight loss, but their diets revolve around restricting food consumption, and don't emphasize exercise. This will result in weight loss, but it will be that loss will consist of a larger portion of muscle mass loss and a smaller portion of fat loss. Furthermore, this is undesirable because loss of muscle mass means a lower resting metabolic rate, which also reduces your daily caloric expenditure. By taking on these kinds of diets, your resting metabolic rate will lower, which means you burn up less calories while you are resting. This leads to a lower DCE, which means if you eat the same amount but don't exercise, you'll be gaining weight. This is an outcome that we certainly do not want. How do you reverse that situation? One, do not restrict your calories intake by following these "fad" diets. Two, you must exercise, since exercise will increase your metabolic rate, and give you much better outcomes by sustaining a healthy weight, while losing fat and building muscle.
Article Directory: http://www.articletrunk.com
Carl Juneau teaches a unique combination of the best abs exercises and secret powerful cardio that gets you six pack abs in less than 15 minutes per day. Visit his website to discover how to get six pack abs.
Please Rate this Article
Not yet Rated
Additional Articles From - Home
| Fitness Articles