Transform Your Metabolism with Exercise
Know Your Body Mass Index(BMI)
- BMI = Waist to Hip Ratio = Body Fat % (see BMI Chart @ Sparkpeople.com)
- Why do I need to know this? When you know your ratio of lean mass to fat, you can determine which type of exercise and how much will get you to your goals!
- Your current body weight _____lbs x your current body fat % ____ = _____lbs of fat
- Your current body weight _____lbs – your current ______lbs of fat = _____lbs of lean mass: As your weight changes – so does your BMI
- Fat weighs less than muscle and it takes up more space.
- To burn fat = cardio exercise
- To build muscle = weight resistance training
- Skeletal muscles are designed to burn blood sugar effectively this is why maintaining adequate muscle mass & exercising regularly are important keys to maintaining stable blood sugar & metabolism
Know Your Personal Body Type
Why do I need to know this? To determine what it will take to get your body type to your goal body weight and BMI. Many people want to look like someone else and they don’t even have the same body type! This will help you be more realistic to the amount of cardio or strength training you will need.
Ectomorph: Classic “hard gainer” = more difficulty building heavy muscle mass
Thin build, Lower Body Fat %, Small Bone Structure
Shape: Stick, Pear, Apple, Hourglass
Will need more strength training than cardio to build lean mass
Mesomorph: Classic “natural gainer” = strong ability to build muscle mass
Athletic, Muscular build, Medium to Large Bone Structure
Shape: Stick, Pear, Apple, Hourglass
Endomorph: Classic “hard loser” = predisposed to strong fat storage, fights
hard to lean out, may or may not build muscle easily
Thick build, Higher Body Fat %, Larger Bone Structure
Shape: Pear, Apple, Hourglass
Cardio Exercise & Metabolism
- Cardio (Aerobic Exercise) is the best way to burn calories at a fast rate.
- To burn more = hit your Target Heart Rate:
Target Heart Rate = 220 – your age = Max times your heart can beat per minute
Take pulse for 1 minute after intense exercise = Take pulse for 1 minute x 10
- The more intense the exercise, the harder your muscle groups work = more lean muscle mass building!
(Interval Training, Cycling, Stair Master, Incline Treadmill, Aerobics w/weights, Pilates, Functional Training, Elliptical)
- The more duration in the exercise, the more you break down muscle tissue = less lean muscle mass building and more fat burning!
(Walking, Running, Cardio Aerobics, Treadmill, Rowing Machine, Elliptical)
- Interval Cardio Programs are best for cardio intensity workouts (Interval training on the Stationary Bike, Treadmill, Elliptical Stairmaster, Rower, Stairmaster or Circuit Training)
- Aerobic classes which burn calories and sculpt muscle include both cardio and resistance training (Step Aerobics, Resistance/Toning Classes, Bosu Classes, and Pilates, Fitness Yoga, Bikram Yoga)
- Cardio is best in the AM when you can capitalize on higher metabolic rate = biggest short – term metabolic boost
- Pure cardio classes have no permanent affect on RMR = only temporary = help you burn calories today but you will have to do cardio again each day to burn calories
- It is important to develop cardiovascular fitness along with lean muscle mass.
[Also Read: Guide to Pre and Post-Workout Meal Planning ]
Resistance Training & Metabolism
- Weight Training increases metabolically active tissue (muscles)
- Increased lean muscle mass = more calories burned throughout the day since muscle is highly metabolic (1lb of muscle burns 35-50 calories)
- Building muscle creates a permanent affect on your RMR
- Each pound of muscle can raise your RMR 15 calories per day
- Weight training is the most effective way to build and preserve lean muscle
- Resistance training should be placed before cardio training to get the maximum strength from your major muscle groups before breaking them down with cardio
- To sculpt your muscle = rebuild more tissue than you break down
- After Strength Training exercises you will continue to burn an additional 100+ calories over the next 24 hour period
How does exercise affect Metabolism?
- You burn calories during and after exercising which elevates your metabolism the rest of the day (temporary daily metabolic change).
- To permanently increase your metabolism, you need to change your body content by increasing your lean muscle mass and decreasing your body fat.
- You will probably need a combination of Cardio and Weight Resistance to reach your goals.
- The more muscle you lose, the more your metabolism slows or decreases.
- The more muscle you gain, the more your metabolism increases (Lean, mean, fighting machine).
- 1 pound of muscle burns 35-50 calories a day.
Average calories burned per fitness activity:
Check out Sparkpeople.com to Calculate Exercise Performance & Calories Burned for your specific Personal Stats
Gentle Reminder: 3500 Calories = 1 pound of Fat. To lose 1 pound of Fat a week you will need to decrease your current daily caloric intake or exercise away 500 calories a day for 7 days. Or combine the effort by reducing your caloric intake by 250 cal and exercising away 250 calories each day! Or some other combination that works for you and your weekly schedule!
Personal Power Thought: “Nobody should know your body better than YOU!” ~Sherryism CNC.CPT