Most people assume the answer to this question is a straight – YES. But it really isn’t that simple. Calorie burning is essentially determined by the level of oxygen consumption. The more muscles you use, the harder you work and the higher you heart rate, the greater the level of oxygen consumption and the more calories you burn.
So you would assume a slimmer, fitter person would be able to burn more calories right? Not necessarily.
For example if you and you friend go for a 30 minute walk, let’s say you weigh 18 stones and your friend weighs 9 stones, do you think you would burn about the same number of calories? Not even close. Assuming you and your friend are about the same age, sex, and height etc, you would burn approximately double the calories that your friend would burn by walking the exact same distance.
How is this possible?
You are twice as heavy as your friend, so basically your body needs to consume twice as many calories to perform the exercise and therefore burns twice the calories. Of course you would most likely find the walk far more tiring than your friend, but that doesn’t change the fact you burn twice the calories.
The same principle would work when lifting weights. Lift twice the weight, burn twice the calories. Of course you would have to keep to the same number of reps for this example to work, but this demonstrates the benefits of lifting more weight and doing more reps rather than just plodding along in your comfort zone.
Today’s Takeaway – Burning calories is not JUST about how ‘much’ exercise you do. It all related to how much oxygen you make your body consume. Broken down … Read more->
This entry was posted on July 3, 2013 at 10:56 am and is filed under Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
Some fitness professionals cite ‘increased muscle mass’ as a reason for their clients failure to lose weight. Is there any evidence behind this claim, or is it just a way for trainers to soften the blow when clients aren’t getting results?
The truth is a bit of both. If you start exercising, especially if you haven’t done much exercise for quite a while, and especially if you start doing exercise that you may never have done before such as weights and resistance training, you will gain an amount of muscle mass in the initial stages of your training. This is only natural and is in fact a good thing as for every extra pound of muscle your body has you burn an extra 50 calories a day.
How much muscle will I gain? It varies from person to person, but for women 4-6 pounds, for men 6-10 pounds. These figures are based on general exercise and fat loss training. If you were to embark on a serious, heavy weights programme you could easily gain more.
As I say a bit of extra muscle is a good thing as it helps you burn more calories, but it can lead to an initial lack of results on the scale. This is why it is a good idea to take measurements or at least judge you progress by how your jeans/trousers fit as well as the scales.
Muscle weighs 3 times more than fat, so just to keep your weight constant you need to lose 3 times more fat than the muscle you gain. To see a weight deficit you would obviously need to exceed that figure. So bear this is mind if the scales don’t show you exactly what you want to see.
On the other … Read more->
This entry was posted on June 5, 2013 at 11:07 am and is filed under motivation, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
Salt is found in a lot of foods and something that a lot of us add to our cooking, so is it really that bad for you? Salt can be both a serious cause for health concerns and a major hindrance in weight loss if used in high quantities.
1/ Health Problems – the major health issue salt causes is high blood pressure. So if you’re blood pressure is at all high, seriously cutting down on salt will undoubtedly help you to lower it.
2/ Weight Loss Problems – Salt causes you to retain water. It doesn’t stop you burning fat or make you retain fat, but the fact that your body will retain more excess water will lead to the scales not showing the results you may deserve. So keeping the salt to a minimum will help you see the weight come off quicker on the scales and stay more motivated.
Of course if you have really high blood pressure or need to lose a lot of weight quickly then cutting out salt altogether would be the best choice. But for most of us cutting down and being more aware of how much salt we are eating should suffice. Here are a few key steps you should take;
1/ Oriental sauces such as soy sauce, fish sauce and tamarind paste are seriously salty and should be used sparingly. And you certainly shouldn’t add any extra salt to the dish.
2/ Processed foods such as ready meals, takeaways, crisps, white bread, salted nuts to name a few contain a lot of salt without you even realising it. Keep these foods to a minimum.
3/ Use herbs and spices to add flavour rather than salt, they are much healthier.
This entry was posted on May 3, 2013 at 10:56 am and is filed under nutrition. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
Everyone wants to know how to exercise most efficiently as burn the maximum amount of fat and calories in the minimum amount of time. Here are 2 major, key strategies that you should use in whatever type of exercise you are doing in order to burn the most calories you can.
As a guide the average person who is averagely fit would burn 80-100 calories per 10 minutes of exercise. So that’s 500-600 calories an hour. But this could be drastically less if you are doing the wrong things, and drastically more (over 1000 per hour is not out of the question) if you are doing the right things. Here are the 2 key strategies;
1/ Keep your heart rate as high as possible. This doesn’t mean you have to buy a heart rate monitor. It some cases it helps people to keep working hard and keep their heart rate up but it’s by no means a necessity. Just work as hard as you can and push yourself constantly and your heart rate will take care of itself.
Why do you have to work hard? Simple – the higher you heart rate, the harder your body has to work to cope and the more calories you burn as a result.
2/ Work as many muscle groups as possible in each exercise. The more muscles you work per exercise the more calories you burn. It’s simple when you actually think about it but you would be amazed how many people do ‘isolation exercises.’ This means just working 1 or few muscle groups per exercise. An example of an isolation exercise would be a bicep curl of those leg machines in the gym where you sit down and squeeze your legs together or push them apart. A ‘complex exercise’ … Read more->
This entry was posted on April 5, 2013 at 10:40 am and is filed under circuit training, metabolism, Uncategorized, Workouts. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.