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October 10, 2013
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In Today's Issue
- Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
- Research Finds, Metabolism Does Vary Between People
- FREE Top Rated simple weight loss tips...
Announcing: Doctor Approved Store Cupboard Remedies that Really Work...
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Research Finds, Metabolism Does Vary Between People
Dear Reader,
Metabolism is of interest to many people, especially when they're trying to lose weight. Too often, we blame weight issues on a "slow" metabolism, but this is rarely the cause say the experts. It's really all about what you're eating (and drinking) and how active you are that impact what you weigh. The resting metabolic rate, or the number of calories you burn in a day, can vary between two people, but it isn't by a lot, and this small variation is not the cause of obesity. We can blame that problem on taking in too many calories and lack of exercise.
One bit of research has found that one standard deviation of variance for metabolic rate at rest was 5-8% - this means 1 standard deviation of the entire population was within 6-8% of the average resting metabolic rate. Two standard deviations (96%) of the population was within 10-16% of the average. What all this means is that there isn't that big a difference between resting metabolic rate for most of us.
Most people exist in a range, of 200kcals to 300kcals from one another and therefore don't have big differences in their resting metabolic rate.
Exercise naturally and reliably increases your metabolic rate and the study found that expending energy had the strongest correlation in terms of fat loss, it should also be noted that changes in lean muscle mass can influence your metabolic rate. This rate is highly linked (one goes up, the other goes down) to lean muscle and the process of growing muscles.
The exercises involved in bringing up that metabolic rate are varied. Aerobic cardio workouts that include a consistent speed kept up for a long period of time, as well as resistance training (weight lifting) or high intensity intermittent cardio (interval training) are options that have something known as Post Exercise Oxygen Consumption (EPOC for short) that is an enhancement to the metabolic rate beyond what you get by working out.
Continues below...
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Research Finds, Metabolism Does Vary Between People Continued...
While a standard resistance workout had a relatively low EPOC value, higher intensity workouts had greater levels of EPOC and oxygen consumption.
Further research on 11 Japanese men who lived under normal conditions but had access to a metabolic chamber that could measure their metabolic rate using heat, saw that after measuring all the subjects on low intensity days, the same people who had low activity increased their daily expenditure with moderate intensity exercise, and even more during intense workouts. So moderately intense exercise might be enough to make up for any inherent metabolic differences.
There are ways to calculate your resting metabolic rate, though they are not absolutely reliable. The rate your metabolism naturally runs at depends on many things, your height, weight, gender, age and how active you are. Frame size, medication, health issues, body fat percentage and other factors might change that number quite a bit, so you can't be totally sure. But if you do use such a tool, you will have an idea of where you fall, and just how many calories a day you're burning.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://examine.com/faq/does-metabolism-vary-between-two-people.html#ref8
WebMD metabolism calculator:
http://www.webmd.com/diet/healthtool-metabolism-calculator
May Clinic info on metabolism and weight loss:
http://www.mayoclinic.com/health/metabolism/WT00006
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