Resting Metabolic Rate Test: Worth The Money?

Eating an extra 300 calories per day-- the content of a large candy bar -- will make you gain a pound every 11 or 12 days. Large people need more calories than small people and some people have slower metabolisms than normal.

Wouldn't be nice to know precisely how many calories you need every day?

Many health clubs or diet facilities will measure your resting metabolism for a hefty price ($50 to $100). They do this indirectly by measuring oxygen consumption-- a technique called indirect calorimetry.

Save your money!

These tests are highly variable and affected by meals, exercise, emotional distress, and test environment.

The Harris-Benedict Equation works just as well and is free:

Men: Basal Metabolic Rate = 66 + (13.7 x Weight (kg)) + ( 5 x Height (cm)) - (6.8 x age) = Daily Resting Calorie Need

Women: Basal Metabolic Rate = 665 + (9.6 x Weight (kg)) + ( 1.8 x Height (cm)) - (4.7 x age) = Daily Resting Calorie Need

Note: 1 kg =2.2 lb; 1 inch = 2.54

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

Multiply the daily resting calories needs by your activity level to estimate your total daily caloric requirement.

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.)

Weights Plus Aerobics Best For Cutting Ab Fat

Korean researchers have shown that the best approach for losing abdominal fat is to combine a general 3 day per week weight training program with a 3 day per week (60 minute session) aerobics program. Fat loss was shown to be greater for a group that combined aerobics and weight training than for a group that did aerobics itself, or a control group. The combined group (weight and training) gained more lean muscle mass (12 lbs vs. one pound) and lost more subcutaneous fat (surface fat; 62 cc vs. 88 cc).

Having more muscle increases the calories you burn! Muscle is the main component of lean mass, so the more muscle you have, the more calories you burn each day.

Weigh training provides a triple whammy for weight loss by burning more calories during exercise than at rest; increasing calories use by increasing metabolically active tissue; and stimulating the nervous system to release hormones called catecholamines (epinephrine and nor epinephrine) that increase abdominal fat use.

(J Physiol Anthropol, 22: 129-135 , 2003)

Exercise First If You Plan On Eating A Fatty Meal

Go to the gym first if you plan on eating at McDonalds or Burger King. High fat meals not only promote heart disease, but also increase the risk of sudden death. These meals cause explosive increases in triglycerides (blood fat)and interfere with normal blood vessel control. British researchers found that exercising before eating a high-fat meal reduced post meal increases of triglycerides and helped maintain normal blood vessel control.

This study doesn't mean you can pig out right after the gym. While exercise reduced the negative effects, it didn't wipe them out completely. Exercise reduces blood fat levels during and after exercise, which gives fat less chance to effect the cells lining the blood vessels. The beneficial effect of exercise lasted only 24 to 48 hours, which shows the importance of exercising every day.

(J Amer Coll Cardiol, Dec. 21, 2004)

Daily Inspiration

Extraordinary Achievers Operate Beyond Expectations

"I always envision the best scenario, and no matter how slim the chances, I always start there.

I shoot for the moon. If I miss, I work downward.

Unfortunately, many people do just the opposite. They only shoot at targets they know they can hit. This is a safe way to go, but it nearly always achieves mediocre to below-average results.

You'll find that in nearly every personal or business project you undertake, your natural inclination is to set goals you believe you can reach. The only way to break that habit is to ask yourself , 'If I could achieve anything I want on this project or in this area, what would it be?'

Then, write that down and make it your starting point - and only move downward after you have taken your best shot at the highest target."

Excerpt from A Millionaire's Notebook, page 133 by Steven K. Scott

Daily Inspiration

"I would like to explain that I consider prayer above all an act of gratitude for existence."

-- Saul Bellow

The Top Ten Mistakes People Make in the Gym

A survey of 3,000 fitness professionals points out the biggest mistakes in the gym. In some cases, these mistakes may simply mean the difference between an effective and an ineffective workout. Other mistakes, however, can be more costly, leading to strain and injury.

1. Not stretching enough: Stretch immediately following an aerobic activity while your muscles are warm and pliable to prevent injuries.

2. Lifting too much weight: Never lift more than your muscles can handle. Gradual, progressive resistance is a far more effective -and safe - way to increase muscle strength.

3. Not warming up prior to activity: Muscles need time to adjust to the new demands aerobic activity places on them. Start slowly and gradually increase intensity.

4. Not cooling down after any type of workout: Take a few minutes to lower your heart rate and stretch your muscles. This improves flexibility and helps prepare the body for your next workout.

5.Exercising too intensely: It's more effective to sustain a moderate workout for longer periods of time than to exercise intensely for only a few minutes.

6. Not drinking enough water: Don't wait until you’re thirsty to drink water - you're already on your way to dehydration. Keep a water bottle close at hand during exercise and throughout the day.

7. Leaning heavily on a stairstepper: Leaning on the stairstepper is hard on both the wrists and the back. Lower the intensity to the point at which you can maintain good posture while lightly resting your hands on the rails for balance.

8. Not exercising intensely enough: Exercise intensely enough to work up a light sweat and get your heart beating in your training zone.

9.Jerking while lifting weights: When you have to jerk the weight, it's likely you're jerking other muscles as well. This can lead to strain and injury, with the muscles of the back being particularly vulnerable. Control the weight, don't let it control you.

10. Consuming energy bars and sports drinks during moderate workouts: Unless you're working out for longer than two hours per day, you don't need to supplement with high-energy bars and drinks. (High-energy is often a code word for high-calorie.)

Daily Inspiration

"The tragedy of life doesn't lie in not reaching your goal. The tragedy lies in having no goal to reach."

~ Benjamin Mays

Exercise Helps Battle Effects of Cancer Treatments

Here are two studies that blow traditional theories of how to treat and recover from cancer out of the water.

Rather than rest, aerobic exercise and strength training have emerged as the keys to reducing the pain and fatigue that accompany the treatment of cancer.

A six-week study of 32 patients rehabilitating from high-dose chemotherapy concluded that those who walked on a treadmill exhibited both higher hemoglobin concentration and maximum physical performance.

And none of the 16 patients who walked regularly reported feeling fatigued during their daily activities as compared to 25 percent of those who remained sedentary.

A second study of 20 cancer patients who had recently undergone chemotherapy examined their responses to a program of aerobic exercise and strength and flexibility training.

After 10 weeks, average strength increased by 43 percent and the time patients were able to spend on the aerobic machines nearly doubled.

The benefits of exercise extended beyond physical measurements. When questioned about their quality of life, participants noted improvements in all psychological areas as well as a reduced perception of pain.

According to James Sallis, Ph.D., professor of psychology at San Diego State University, ''Patients and healthcare providers should be interested in adding physical activity to the treatment regimen as a means of improving quality of life.’’

Let’s hope they are.

Sources: Cancer, September 1997 ; Journal of Strength and Conditioning Research, January 1998

Flat Feet and Injury

People with flat feet may be more prone to having an exercise-related injury such as stress fracture than those with moderately arched feet.

Researchers at the Naval Health Research Center in San Diego, Calif., and the Naval Hospital at Camp Lejeune in North Carolina studied 449 Navy SEALS and found that those with low arches were more likely to develop stress fractures, which are small cracks in bones.

And those with tight calf muscles were also more likely to develop Achilles tendonitis, an inflammation of the tendon of the foot that connects the calf muscles to the heel of the foot.

Experts suggest that regular flexibility training is effective for reducing the incidence of these injuries.

Pain In The Arch

If you have pain at the bottom of your foot, just in front of the heel bone, you have Plantar Fascilitis, which is an inflammation of the tough fibrous band that joins your heel to the bone. Treatment requires rest from the activity that caused the injury.

You also need to avoid the following, says Phyliss Ragley, D. P. M., President of the American Athletic Podiatric Association:

1. Going barefoot

2. Activities that repeatedly flex your toe joints, such as squatting

3. Stretching your arch beyond the point of pain

4. Walking or jogging up hills or an inclined treadmill

5. Step Aerobics

6. Wearing Flat Shoes

7. Wearing soft sandals or spongy shoes

8. Wearing shoes with very stiff, inflexible soles

9. Changes in the surface on which you workout

Daily Inspiration

"To be perfectly happy it does not suffice to possess happiness, it is necessary to have deserved it."

~Victor Hugo

Daily Inspiration

Anything you could ever want or be you already have and are.
~David Russel

5 Things You Should Know About Circuit Training!

1. What is circuit training? Circuit training is a workout routine that combines cardiovascular fitness and resistance training. It's comprised of short bursts of resistance exercise using moderate weights and frequent repetitions, followed quickly by another burst of exercise targeting different muscle groups. As you switch between muscle groups, your heart rate goes up.

2. So why should you circuit train? To increase your muscle mass. A circuit workout improves both strength and endurance, and jump-starts metabolism because your gaining muscle. This is especially important for women, who tend to lose muscle mass at the rate of 1% per year in their late 30s and 40s. Their muscle is usually replaced by fat. By gaining muscle, you'll also protect yourself against osteoporosis. Plus you'll look trimmer as you tighten up.

3. Circuit training is a time saver. Many people do weights one day, and an aerobic workout the next day. Instead, you have the benefits of both types of exercise in one workout session. Also, you'll find that you get a better, more intense workout when you circuit train. Your heart rate is going the whole time because you work harder and more efficiently. This means you burn up more calories in less time.

Bottom line - circuit training works because it's short and sweet.

4. Get help in creating a circuit training workout. There are many examples of workouts available on the Internet and in books, but they may not be right for you. How is your gym set up? Can you go quickly between the track (to run) and the weight room (to lift). Or are they on opposite sides of the building? (No running in the halls, kids!)

What about your home gym? Can you do some aerobic exercise (jumping rope or using a stationary bike) in the same room you have your free weights?

Another thing to consider are physical limitations. If running is too hard on your knees, maybe using a stationary bike is a better way to get your heart rate going. A good personal trainer can analyze your personal situation and create a circuit training workout that's right for you.

5. The negatives of circuit training. First, I'm one of those people who like to read a book or listen to a podcast when using the stationary bike. (I like to combine my exercise time with learning or reading.) Since I'm only on the bike for five intense minutes, it's too hard to concentrate. Instead, I'll stick to music.

Second, if your gym has strict rules about wiping off the equipment after exercising, it's really hard to do that and circuit train properly. After all, you don't want to take breaks between exercises. A way around this is to bring a container of disinfecting wipes with you, so you can immediately wipe of the equipment. It may seem silly, but it will save you from getting dirty looks from fellow gym goers.

Third, your gym may not be set up to circuit train properly no matter how clever a personal trainer is in developing a program for you. If this is the case, talk to the gym manager to see if they could move a few exercise bikes into the weight room or clear enough space so exercisers can jump rope or run in place.

Give circuit training a try. You'll find that's it's very addictive and a fun, fast way to get through your workout.

Daily Inspiration

"The secret of human happiness is not in self-seeking but in self-forgetting."

-- Theodor Reik

Why Is Working My Legs That Important?

Believe me… I hated leg workouts. Until I realize the true potential that a simple set of squats could unleash. Frankly… I see the same people on the leg press machine, leg extensions, doing lunges and doing squats week after week. It's like working legs is an exclusive club. And yet that is 50% of your body!

Your entire lower body you will neglect because:

 You don‟ like working legs

 You don‟ want bigger legs

 Your legs are big enough

But let's suppose…you do work legs and without much weight at all. Just enough to stimulate your entire body propelling it into new levels of growth. Do you think that is possible? How can doing squats increase our bench press? If you are stuck on bicep curls, how can incorporating legs into your routine break you thru those plateaus?

I'm here to tell you right now, as you read this, that doing leg workouts is a whole lot more than just getting bigger, more toned, or stronger legs. Think about it. Testosterone is a primary ingredient of building muscle. So you do a hard set of tricep pushdowns. Your body responds by making more testosterone. Let's just guess at 10% more for the day. Phew. Hard workout. Good job! Do you qualify as one of those people?

But…let's say you do a set of breathing squats at 100% intensity. You just boosted your testosterone production 1000%. Do you think I'm being facetious?

But back to the purpose of this question. Working your legs isn't an option. It's something you do. So you don't want bigger legs? Fine. Don't pile on the weight. Don't overload them. Just stimulate your metabolism, and stimulate your body changing. So you don't like legs? Get over it. Fact is, by incorporating legs into your workout, you will see more gains in 6 weeks then most people do in 3 months. Don't take my word for it. Look around at your gym? The guy with a huge upper body and tiny chicken legs. Do you want to look like that? Who are the bigger guys in your gym? Who are the women that you most want to look like? I can assure you those people do legs. Any top notch physique does legs.

Doing a cardio machine that uses legs is not the same. So that's why working your legs is so important. Please do not make excuses. You do not have to train to failure where you cannot walk. You don't have to squat 600 lbs.

You simply must train the 50% of your body that pretty much 80% of everybody just doesn't do. Next time you are in the gym take a good look around. Notice the leg equipment. Notice the same people using that week after week. Become one of the individuals at your gym that trains legs and discover the secret to growth.

HERE ARE THE REASONS WHY WORKING EVERY MUSCLE - NOT JUST CERTAIN ONES - IS THE SUPERIOR METHOD OF GETTING THE RESULTS YOU WANT

 Builds lean muscle
 Reduces body fat levels
 Increases energy
 Balances blood sugar in the body
 Increases neuromuscular efficiency
 Improves sexual performance
 Lowers cholesterol in the body
 Protects against heart disease
 Improves mood

All the above reasons are by-products of increased testosterone. For men, this means better muscle gains. For women, don't worry you don't have enough testosterone to get big and bulky like a man. For everybody, working legs will help you with the above factors and assist you in reaching your goals.