How do I lose weight?

Weight loss occurs when there is a chronic decrease on caloric intake, compared to our energy expenditure. It takes a loss of approximately 7700 calories to lose 1 kilo of body fat. We should all know the energy balance equation

Change in energy stores = energy intake – energy expenditure

What this equation does not take into account is the effect that weight loss will have on energy expenditure.

The energy balance equation can be expressed in a way that will account for the dynamic nature in humans.

Rate of change = rate of change of – rate of change of

energy stores energy intake energy expenditure

When body weight decreases due to chronically depleted energy intake, there is a compensatory decrease in the amount of energy used at rest, as well as during activity when body weight is being carried around.

What does this mean for weight loss?

It means that just decreasing your calorie intake by 250 calories a day below your energy intake will amount to a 1.6kg weight loss at some time. Once this occurs you will need to decrease your calorie intake again to lose weight.

The other side of the energy equation involves the expenditure of energy and includes basal metabolic rate, thermogenesis (heat production) and exercise.

Basal metabolic rate (BMR) is the rate of energy expenditure under standardised conditions. It is important because it represents 60% - 75% of total energy expenditure in the average sedentary person. It is proportional to fat-free mass and after age 20 it decreases approximately 2% for women and 3% for men per decade. Prolonged dieting also influences BMR by decreasing it.

Estimating Basal Metabolic Rate

Males Females

15 x Body weight [kg] + 716 = Calories 12 x Body weight [kg] + 716 = Calories

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor:

1. If you are sedentary (little or no exercise) : BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week) : BMR x 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days/week) : BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) : BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or training twice a day) : BMR x 1.9

Adjustments for age

30-35yr reduce BMR by 5%

36-50yr reduce BMR by 10%

51-69yr reduce BMR by 15%

70+ reduce BMR by 20%

The advantage of using exercise compared to caloric restriction alone in weight loss programs is that there is a higher proportion of body fat lost than lean tissue.

Execise and Energy expenditure

Physical activity constitutes the most variable part of the energy balance equation, being 5% to 40% of daily energy expenditure. A strenuous exercise session can expend 700-800 calories for a 70kg person. Do the maths. 800 caloris times five days equals 4000 caloris. Half a kilo! The important thing to remember is to not increase you food intake otherwise you won’t lose it

What is the optimal training intensity for weight loss?

This is a commonly miss understood topic and one which leaves many people scratching their heads.

With things like heart rate zones, fuel types burnt, distance and duration all being thrown into the mix it is easy to see how many people become confused with this, and many simply say its all too hard and exercise for the sake of exercising.

However the best way to summaries it is this:

For optimal weight loss results whilst training simply train as hard as YOU possibly can for as long as YOU possibly can.

Obviously this is a very individual thing as exercise history, injury and so on needs to be taken into account, hence why YOU are in control!

Higher intensity exercises has a much greater effect of the body’s metabolism, or rate of energy expenditure, not just whilst your training but in the post exercise recovery period also.

For example if you went on a half hour run and covered a distance of say 5 km you may burn x number of calories. If you then also went over the same identical course walking, but took one hour to cover that same distance, effectively you were working at half of the speed in that hour. You may have burnt the same amount of energy (or at least close to it) as in the 5 km run. However this does not mean that both activities are equal in their calorie burning effects.

Think about how you may feel in the following 15 minutes of your walk then an hour after your walk and so on. Probably much the same as before your walk yes? Then compare this to how you may feel after an increased intensity activity such as the run. You may very well be feeling the effects of this run for a good few hours after the run depending on just how intense your performance was.

So think of it this way. It is not necessarily the calories you burn whilst you are exercising that matter, but it is the additional calories you cause you body to burn throughout the following minutes and hours that will have greatest effect on calorie balance and therefore weight loss.

Remember however as with any form of exercise how you refuel after is just as important if not more important than how hard you have worked.

If you are a sports person looking for greatest performance then you need to ensure you replace all if not more than what you have spent to ensure your next training session you are back at your peak. However for weight loss you almost want to do the opposite, leaving your body in a somewhat calorie depleted state will cause it to have to obtain that needed energy from somewhere else, your stored body fat!

So what does all this mean to you? Again, regardless of who YOU are and how fit YOU are, train as hard as you can at you current fitness level allows you to for as long as you safely can. The only difference here between a 25 year old slightly over weight male and a 55 year old over weight female is the degree in which they will work, the method is the same.

Weight loss after all is as simple as energy in versus energy out, regardless of any other factor. A simple mathematic equation.

Now you know why your trainer has been flogging you every session even now that you are so much fitter!

So keep up the hard work!

Luke Scott

Movember Plea!

Revolution Health and Lifestyle are growing moustaches for Movember to join the fight against prostate
cancer and men's depression. Please give so that my Mo may grow:http://au.movember.com/mospace/11822/

Boost Your Metabolism, The Natural Way

Food is a necessity to life and there are many foods which do more good for our bodies than we realise. The foods which I am referring to are those which help to boost our metabolism and in turn assist in weight loss. It is also said that by eating smaller and more frequent meals, you keep your metabolism continually running and stop it from switching into fat storing mode. There are many different foods which can be consumed alone or combined in your favourite meal to add an extra kick to your metabolism. Let’s look at some popular metabolism boosters. Chilli is a common spice (along with curry paste, wasabi, horseradish, & Tabasco sauce), which can cause a rapid increase in your metabolism, resulting in you feeling hot, flushed or even sweaty. It does so by increasing body temperature via thermogenesis (this is the process by which cells in the body convert energy into heat and consequently increase fat burning). This one might not be for everyone, so take it easy. Green tea is a natural appetite stimulant and not only has an appetite stimulant affect but also activates the process thermogenesis. This is a great product to get you through those afternoons, without having too many calories; just watch how much you drink because it also contains caffeine, like coffee, so only a few cups a day. Water: I know it’s said all the time, but you must drink at least 8 glasses a day. By not keeping up your hydration levels and letting yourself become dehydrated, you risk slowing down your metabolism. Your body will also begin to retain fluid which may result in occasional bloating and possible weight gain. Therefore, by not drinking enough your body will not run properly. Fish is a great source of omega-3 as you may already know; however, eating more of it prompts our body to produce a hormone called leptin. This hormone allows our body to burn calories instead of storing them as fat. Ensure you include a variety of fish sources in your diet, not just the one type (i.e. tuna). Cinnamon is an aromatic herb that works by maintaining blood glucose and insulin levels. This reduces spikes in your blood glucose affecting your energy levels, and keeps your insulin levels low to inhibit fat storage. By maintaining these levels it helps your metabolism run at its optimal level. Mix it with your breakfast cereal or in your favourite smoothie, or just with some fruit and yoghurt for an afternoon snack. The above mentioned products are just a few that help to keep our metabolism running at its best. Obviously, all in moderation, but as always a healthy diet full of fresh produce and variety will ensure that this balance is achieved. Michela DiTocco

Movember Plea!

We are growing Mos for #Movember to help the fight against prostate cancer & men's depression. Pls donate: http://www.movember.com/m/11822

Exercising in The Heat

As we rapidly approach summer, the days are getting warmer and the sun even hotter. Train sensibly!

Ensure that when you go to your training sessions, whether they are with your trainer or on your own you are adequately prepared. A cool drink, hat, appropriate clothing and the good old 30+ sun cream are used at all times when outdoors.

If at any stage you do start to feel unwell while exercising stop and inform your trainer immediately!

Remember when training you need to be aware you are trying to create a positive change on your body. This means knowing when sometimes you shouldn't trainer... Like at 2:00pm in the afternoon in 40 something degrees heat! You will be in better shape next time you train if you move this session rather than push through like a person possessed!

Support Movember!

Join and you too can look as bad as us!!! Its not too late, you can catch us easy! Luke just joined a Movember team.I want you to join my team of Mo Bros (moustache growers) & Mo Sistas (supporters) and do your bit to fight against prostate cancer and men's depression. Join my Movember team at: http://au.movember.com/register/3412

Myth Busters #28

Rapid Weight Loss, Is Not Harmful

Weight loss is something that cannot be rushed; it is a process of changing your body shape and therefore requires time for your body to adapt. Therefore, prolonged rapid weight loss of more than 1.5kg per week should be carefully monitored as this can lead to increased risk of gallstones. The very low kilojoule eating plans that usually accompany rapid weight loss can also lead to heart rhythm abnormalities.

So just remember that although at times you may not be losing weight as quickly as you would like, in order to get the best health results that are maintainable, slow and steady weight loss is far more beneficial than rapid weight loss.

Mythbusters #27 - Running is bad for your knees

There are many people out there who are avoiding running because they believe that the constant impact is bad for their knees, and may lead to problems later in life. However, a 14-year Stanford University study of 800 runners and non-runners who were approaching old age showed that former runners had 25 per cent less knee and other musculoskeletal pain than people who had led sedentary lives. These findings add to the evidence that ailments associated with ageing can be reduced by participating in regular aerobic exercise.

Sneak Peak

We welcome everyone to check out our new web site and let us know what they think of the theme so far.
If anyone has any thinks they would like to see on a personal training website please let us know!
It is our intention to make the best site possible. With your help we can do this!
Check out what we have so far at www.revolutionpersonaltraining.com.au

See whats next!

www.revolutionpersonaltraining.com.au coming soon. See whats coming next now!