Daily resting metabolic rate + Daily physical activity = Daily Caloric Expenditure (DCE)
Put simply, the equation for the balance of calories is:
Daily Calorie Intake (from food consumption) – Daily Calorie Expenditure (see above) = Caloric Balance
Put briefly, IN – OUT = Balance.
The Possible Balances:
POSITIVE = WEIGHT GAIN
When your IN is greater than your OUT, you are gaining weight (IN greater than OUT = Weight Gain). That is, when your daily intake of energy (from food) is greater than your daily expense of energy (from resting metabolic rate and physical activity), your weight is going up.
NEGATIVE – WEIGHT LOSS
In contrast, if your total daily calorie expenditure is greater than the amount of calories you consume, your body will use up calories stored in your body, which leads to weight loss. (OUT greater then IN = Weight Loss)
NEUTRAL = NO Loss, No Gain
When the amount of calories you eat and amount of calories you expend in activities are pretty much equal, your body doesn’t store any extra weight nor does it need to use any extra from your body. Thus, there is no change in weight. (IN OUT = NO LOSS, NO GAIN)
Effect of exercise
Now let’s see what happens when we add exercise to the equation…
Positive balance = Weight Gain, while Positive balance + Exercise = Weight Gain, but this gain is in MUSCLE MASS
Negative balance = Weight Loss, right? However, Negative balance + Exercise = Weight Loss IN FAT MASS
Neutral balance = Stable weight, right? However, Neutral balance + Exercise = Stable overall weight, with some MUSCLE GAIN, and some FAT LOSS.
Exercise increases the calories you burn up everyday, so if eat the same amount of calories but begin to exercise, your balance will become lower, since you are increasing your out but keeping your in the same. To maintain a neutral balance, you would have to eat a little more to make up for the extra calories you’re burning up, and this is natural, as lots of people have a larger appetite once they begin working out.
No Exercise
So what happens if I don’t exercise?
Positive Balance = Weight Gain in FAT MASS and Negative balance = Weight Loss IN MUSCLE MASS
This shows how crucial exercise is. Many fad diets offer quick weight loss, but it is centered around lowering calories intake, and don’t include much exercise. This will get you some weight off, but it’s from your muscles and not as much fat. This is worse than you think, because having muscle actually increases your resting metabolic rate. By using these diets, you are lowering your DCE by not exercising and losing muscle – something that is not desirable.
How do you reverse that situation? One, do not restrict your calories intake by following these “fad” diets. Two, you must exercise, since exercise will increase your metabolic rate, and give you much better outcomes by sustaining a healthy weight, while losing fat and building muscle.
Carl Juneau teaches men how to get a six pack using a special mix of carefully sequenced abs exercises. Visit his website to discover secret exercises for your abs that help to get washboard, defined abs.
categories: Health,Dieting,Fat Loss,Nutrition