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Enough Is Enough
Stop Starving Yourself to Lose Weight
We have all heard the general rule of caloric intake. For weight loss and or maintenance aim for 1200 calories a day. But is that enough? How is a “general” rule even possible when individuals are so different? Individuals have different heights, different weights, different body compositions and different activity levels. So, why not different caloric requirements as well?
Common sense tells us that the larger an individual is, the higher the caloric requirements should be. Of course an active individual requires more calories throughout the day than a sedentary individual. The appropriate caloric intake for an individual is based on a number of factors including; height, weight, age, gender activity level, body composition and RMR (Resting Metabolic Rate). All combinations of these factors must be taken into consideration.
Calories supply fuel for everyday functions of the body. Even while at rest we consume calories to maintain normal and regular body functions such as; breathing; regulation of body temperature, brain activity and blood circulation, even food digestion requires some energy. The amount of energy required to perform these regular bodily functions is called Resting Energy Expenditure (REE) or Resting Metabolic Rate (RMR). This can be measured by a machine or calculated using an equation. Using the equation is the less accurate of the two.
Not consuming enough calories could be harmful to the body by hindering its regular functions. A low calorie diet can slow your metabolism and actually cause a body fat percentage increase. When your body is starved it panics and holds on to every last bit of fat you have (fat is a storable source of energy). When you don’t consume enough calories the body will utilize its lean body mass as fuel. Yup, all of that muscle you work so hard to build will be consumed as energy. Not only will you lose muscle mass but you will lose bone density and connective tissue (tendons/ligaments) integrity. If you don’t supply it with energy then, the body will take what it needs…from itself.
You might look thinner but you will be fatter, less defined, weaker, and more prone to injury and sickness. In the fitness industry we call it “skinny fat.” As we all know, according to the general guidelines 1200 Cal/day is enough. Or is it?
If you need to take the guesswork out of your daily caloric requirements, feel free to set up an appointment with me http://www.3rpersonaltraining.com for an RMR test utilizing one of the most accurate Metabolic Rate testing procedures.
Brandon Cheeks, The Muscle Magician http://tinyurl.com/mtxaz4f
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