METABOLISM

I have been visiting the gym for the past week and metabolism has been in my mind since. And as requested by a JeeKnowsThis blog reader Vasanthi (who is also my cute sis), I got the idea for this post. Now Know This!!!

First in medical terms, 

Metabolism is the set of chemical reactions that happen in living organisms to maintain life

Allow organisms to

• Grow

• Reproduce

• Maintain their structures

• Respond to their environments

Divided into two categories

• Catabolism breaks down organic matter, for example to harvest energy in cellular respiration

• Anabolism uses energy to construct components of cells such as proteins and nucleic acid

Now in the words that I UNDERSTAND!!

Metabolism is the amount of energy (calories) body burns to maintain itself

Simple stuff such as eating, drinking, sleeping, cleaning, burns calories to keep you going

 

The better the metabolism rate of the body, the healthier you are

Body composition affects metabolism

Body composition means amount of muscle versus the amount of fat

People who are more muscular, exercise regularly with weights and aerobic (cardio-jogging) has a lower percentage of body fat and will have a higher metabolism

Person who does not exercise, will have fat stored in his body which means less muscle mass, which results in less calorie usage which results in low metabolism

How does metabolism help in losing the extra inches or Kg's you hate??

So to lose weight or be fit, the metabolism should be on the competent rate to the body

Metabolism differs to each individual

 

To increase metabolism, exercise is the best way

Exercise=High Muscle Mass=High Calorie Burn=High Metabolism which eventually means low fat

Best exercise is to do weight exercise such as dumbbell and bar exercises as these boost the growth of muscles which means high burning of calorie

 

Reduced eating or diet will not assist in metabolism rate, be eating healthily will help in losing weight

Slow metabolism does occur and the symptoms are fatigue, feeling cold, dry skin, constipation, a slow pulse and low blood pressure (can also be other medical conditions)

How to calculate your metabolism rate??

Basal Metabolic Rate is used

Just follow these calculations

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)
Note: 1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example:
You are female
You are 30 yrs old
You are 5' 6 " tall (167.6 cm)
You weigh 120 lbs. (54.5 kilos)
Your BMR = 655 + 523 + 302 - 141 = 1339 calories/day
Now that you know your BMR, you can calculate TDEE by multiplying your BMR by your activity multiplier from the chart below:

Activity Multiplier
Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

Example:
Your BMR is 1339 calories per day
Your activity level is moderately active (work out 3-4 times per week)
Your activity factor is 1.55
Your TDEE = 1.55 X 1339 = 2075 calories/day

Or just click BMR calculator

So do your calculation and start losing weight!!

(C) jeeknowsthis.blogspot.com/information from wikipedia.com/http://www.shapefit.com/