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Nutrition and Metabolic Rate

Nutrition and Metabolic Rate. GAINING OR LOSING WEIGHT. 3,500 Calories in a pound. Calorie- is the amount of energy required to raise one gram of water 1 degree Celsius at 1 atmospheric pressure. If you burn more calories then you take in you lose weight.

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Nutrition and Metabolic Rate

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  1. Nutrition and Metabolic Rate

  2. GAINING OR LOSING WEIGHT • 3,500 Calories in a pound. • Calorie- is the amount of energy required to raise one gram of water 1 degree Celsius at 1 atmospheric pressure. • If you burn more calories then you take in you lose weight. • If you take in more Calories then you burn you gain weight.

  3. Basal Metabolic Rate • Basal Metabolic Rate- is the amount of calories you burn just to keep you alive. • BMR Formula • Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years ) • Men: BMR = 66 + ( 6.23 x weight in pounds ) + (12.7 x height in inches ) - ( 6.8 x age in year )

  4. Calories Burned in a Day • To figure out how many Calories you burn in a day take your Basal Metabolic Rate and add the calories you burn doing activity through out the day. • To make it easier just search for calories burned per day. The more information you have to put in the more reliable it is.

  5. Categorizing Food • Carbohydrates • Simple sugars • Complex • Protein • Good Protein Fish, Chicken, Turkey, Beans, Egg Whites, Some Pork • Not as health Red Meats, Egg yolks, Some Pork • Fats • Saturated • Polyunsaturated • Monounsaturated

  6. Examples of Types of Food • Carbohydrates- Pasta, Rice, Chips, Candy, Any type of Sugar. • Protein- Beans, Fish, Chicken, Pork, and Red Meat. • Fats • Saturated lard, animal fat, Butter • Monounsaturated Olive Oil, Vegetable Oil, and Peanut Oil • Polyunsaturated oils from Fish, and Beans.

  7. How Does your Body Handle Different Types of Food • One of the newer ideas is to eat raw. • Foods have natural enzymes in them that will cause the to start to break down themselves. • This allows the body to more effectively absorb the nutrients in them • Once you cook them you kill the enzymes.

  8. How Does your Body Handle Different Types of Food • Prove this point with meat. Uncooked it will rot, cooked it will just shrink. • You can take enzyme supplements but they are specific to each type of food enzyme.

  9. How Does your Body Handle Different Types of Food • Fats are a essential part of your diet. • The three classifications for fats are set by their Hydrogen content. • Saturated fats are usually solid at room temperature and with the exception of tropical oils (palm and coconut) come from animals.

  10. How Does your Body Handle Different Types of Food • Polyunsaturated and Monounsaturated are usually liquid at room temperature and come from nut, vegetable or seed sources. • Vegetable shortening and Margarines have been hydrogenated changing the chemical make-up of the fat hardening it. • The resulting product contains Trans-fatty acids and should be avoid at all times.

  11. How Does your Body Handle Different Types of Food • Monounsaturated fats are good for you in moderation and actually help lower you blood cholesterol • Polyunsaturated fats are a essential part of your diet. The key is to eat the correct types of fat. These are the omega 6 and omega 3 fats. • They are required for normal growth, maintenance of cell membranes, and healthy arteries and nerves. They also help keep you skin smooth and lubricate and protect you joints.

  12. How Does your Body Handle Different Types of Food • Carbs are energy. To many Carbs make you tired. • Since Carbs are sugar your body will use that for energy but if it has to much sugar it produces insulin to bring your blood sugar down. This causes that sugar high and crash. • Different Carbs have different insulin responses. The Glycemic Index of a carb is what dictates the response from your body.

  13. How Does your Body Handle Different Types of Food • Protein has Amino Acids. Amino Acids are the building blocks of muscle. • Protein is essential for you body to build muscle if it isn’t present your body will digest other muscles in you body to repair the muscles that were used. • Your body doesn’t store protein so to much protein at one time you will discard it through waste.

  14. How Does your Body Handle Different Types of Food • You need to take protein in throughout the day in order for your body to take advantage of it. • It takes about 2 hours to process and use 40 grams of protein.

  15. What does lifting do to your body? • When you workout you put microscopic tears in your muscle the protein repairs those tears. • The repair builds scar tissue the scar tissue is what gives you size growth. • You need at least eight hours of sleep to allow your body adequate rest to repair those muscles. • With out that eight hours or enough protein it is pointless to lift.

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