Tuesday, January 19, 2010
Tom Venuto = Rockstar Body
The 6 Points of Energy Expenditure by Tom Venuto
I found this article by Tom and wanted to share it. I feel it covers many questions people have about how to get the most out of your body and training.
What really counts on this is look how many calories weight training burns compared to cardio. I usually burn 1-1.5 calories per minute during my cardio sessions and not quite 2 on an HIT session.
Here’s some good news: There are a total of six ways to increase your energy expenditure each day. Even better, you can influence every one of them, sometimes in a big way. The key to increasing your metabolism and burning more calories is to break down your total daily energy expenditure into each of its individual parts, and then rev up each area to the highest degree possible.
1. Resting Metabolic Rate (RMR)
Resting metabolic rate, or RMR, is the amount of energy you use just for essential body functions. Your RMR is the largest component of your daily energy expenditure, representing 60 to 75 percent of the total calories you burn every day. Increasing the number of calories you burn at rest will have a huge impact on your body-fat level over time.
The long-term effect of cardio on RMR is still being researched, but there are two things we know for sure: First, you can temporarily elevate your RMR with intense cardio, as well as strength training. Second, your RMR is directly related to the amount of muscle you have. If you lose muscle from extreme dieting, then your RMR will decrease. If you gain muscle from supportive nutrition and weight training, then your RMR will increase, making it easier to maintain your ideal weight.
2. Weight Training
Many people avoid weight training because they believe it has nothing to do with fat loss. It does. Many women avoid weight training because they think it will make them bulky. It doesn’t. Weight training has the potential to burn as many calories as cardio while simultaneously revving up two other points of energy expenditure: RMR (through increased lean body mass) and postworkout metabolic rate.
Weight training is not simply for building muscle and getting stronger; you also create a hormonal environment that tells your body to hold on to lean tissue while you burn off fat.
Effective weight training can burn seven to nine calories per minute and more, even when you count the rest intervals. If your primary goal is fat loss and your time is limited, then full-body workouts with supersets (two exercises performed consecutively without rest in between) will always be one of your best choices to stimulate metabolism and fat-burning hormones.
When you focus on total calories burned and recognize the impact of weight training on lean muscle, you’ll realize that weight training may be the most important but underappreciated and neglected type of exercise for burning body fat.
3. Cardio Training
Cardio training is another excellent way to burn calories and reduce body fat. As long as your food intake stays the same, there will be a direct relationship between the volume of cardio you do and the amount of fat you lose.
The number of calories you burn during cardio varies based on intensity, duration and frequency. As noted, what type of cardio exercise you choose to do depends on your fitness level and personal preference: You can work continually at a steady pace for a long period, or in intermittent bouts at a higher intensity separated by bouts of rest or lower-intensity work.
When you’re first starting out, begin with low- to moderate-intensity training and build up your duration gradually until you reach these optimal time frames. If the best you can manage is 10 minutes on your first workout, that’s great. Gradually increase your duration as your fitness level increases.
Exercise physiologists and weight-loss experts have deduced that there’s a minimum threshold of cardio necessary for optimizing your rate of fat loss. That amount is usually three days per week at 30 minutes with sufficient intensity to burn at least 300 calories a session.
Steady cardio sessions of approximately 45 minutes at moderate intensities or 20- to 30-minute sessions at high intensities can burn very significant amounts of energy. If the intensity is high enough, some calories are burned after the workout, as well as from increased postexercise metabolism. But in most cases, the majority of the calories are burned during the exercise session itself.
4. Excess postexercise oxygen consumption (EPOC)
After intense or prolonged exercise, your metabolism stays elevated for up to 12 to 24 hours, and in extreme cases, for up to 48 hours. Exercise physiologists call this “excess postexercise oxygen consumption” (EPOC). Some trainers call it “the afterburn effect.”
The number of extra calories burned from EPOC is related to intensity and duration, but intensity is the critical factor. Increases in duration produce a linear increase in EPOC, while increases in intensity produce an exponential increase in EPOC. The downside is that EPOC only kicks in after very intense exercise such as high-intensity interval training (HIIT). [For more on this strategy, see “HIIT It!” in the December 2008 archives.]
If you can’t tolerate intense exercise right now — either physically or psychologically — then don’t do it until you feel ready. Low- and moderate-intensity exercise is by no means ineffective, it simply takes more time or volume to burn the same amount of fat. As you continue exercising, you’ll find that your tolerance for brief stints of more intense exercise will increase. Begin building brief periods of jogging into your walking routine, or brief periods of sprinting into your jogging routine, and you’ll find that you get better results in less time, and also feel your energy levels, strength and endurance increasing.
Just do what you can and continue to challenge yourself a little more each week. But remember, your first priority has to be building your health and vitality, which will naturally make all kinds of exercise easier and more effective. Your desired outcome is to be lean and healthy, not one or the other.
5. Thermic Effect of Food (TEF)
Every time you eat a meal, your metabolic rate increases due to the energy expenditure required by digestion. This is known as the thermic effect of food (TEF), and it accounts for about 10 percent of your energy expenditure.
One way you can increase TEF is by eating more highly thermic foods. Protein has a thermic effect of 30 percent. This means that if you eat a lean-protein food that has 100 calories, 30 of those calories are used to digest and process the food. Carbohydrates have a thermic effect of 10 to 15 percent, while dietary fat has the lowest thermic effect of only 3 percent (remember, though: healthy fats and carbs are still essential to proper nutrition).
This may be why a high-protein diet can produce a slightly greater weight loss than the same amount of calories at a lower intake of protein. Protein is also an appetite suppressant, and when you’re in a calorie deficit, eating enough protein helps spare your muscles. Research has shown that substituting just one daily serving of lean protein for one serving of refined carbs can make a difference in body composition.
6. Non-Exercise Activity Thermogenesis (NEAT)
As the name implies, Non-Exercise Activity Thermogenesis, or NEAT, is all the physical activity you do throughout the day outside of formal exercise or sports. This includes standing, pacing, walking, shopping, gardening, housework, and even things like talking, chewing, changing posture and fidgeting.
For most people, NEAT accounts for about 30 percent of physical-activity calories spent daily (the rest is RMR and exercise), but NEAT can run as low as 15 percent in sedentary individuals and as high as 50 percent in highly active individuals. If you manipulate your NEAT in minor ways throughout the day, the results can add up in a big way over the long term.
Take the stairs instead of the elevator, do yard work, and run more errands on foot. In other words, do your best to spend less time in a chair and more time walking. You may want to invest in a pedometer, which will tally up your steps every day. A 2006 study published in the American Journal of Health Promotion found that in previously sedentary overweight adults, subjects who met a 10,000-steps-per-day goal saw large improvements in body composition.
Tom Venuto is an internationally recognized fat-loss expert, nutrition researcher and natural bodybuilder.
S.W.E.R. To do better.........
S - Spending - track it all = $0
W -Workout - how many minutes of fitness = 25
E - Eats - every thing you ate that day = circle right choices post number = 7
R - Relationship - did you lift someone up, kiss or hug a loved one? = yes
Last night Zumba class went great we only had 5 because of the holiday and 3 others we sick. I'm going to add some new moves to this class next time and we finished class with a core workout.
25 minutes Zumba
25 reg slow bent knee crunches
25 bicycles foward/25 backwards
25 bent knee obliques each side
1 min plank
Downward dog w/calve stetch
Here is my workout today, I had the same Green Monster smoothie as yesterday, blueberry bannana.
P90X Chest and Back Day 58 part 2
10 wide pushup
20 heavy pants 10lb db
12 decline pushups - did regular
25 lawnmowers 10lb db R
25 lawnmowers 10lb db L
4 diamond pushups - did regular
20 back flys 10lb db
10 dive bomber pushups
Getting the Rockstar Body........