Resting Metabolic Rate

We have been talking a lot about your RMR. Below is an article I found published by ACE Fitness.  We offer this testing at our club.  You should take advantage of this service.  It is very useful information.

Resting Metabolic Rate: Best Ways to Measure It—And Raise It, Too

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By Mark P. Kelly, Ph.D.

Unless you have been living on an island or mountaintop somewhere (or simply don’t watch television), you’ve undoubtedly seen numerous infomercials talking aboutresting metabolic rate (RMR) and how one exercise or another will increase it, causing body fat to just melt away. Not surprisingly, there are many fallacies about how to measure RMR, how accurate those measurements are, and what particular exercises or diets will affect it. The purpose of this article is to clear up some of the confusion surrounding RMR and its energy expenditure cousins: non-exercise activity thermogenesis (NEAT) and excess post-exercise oxygen consumption (EPOC). We’ll do a quick review of the basics of metabolism, discuss the relative accuracy of different methods and formulas for calculating RMR and cover some tricks of the trade you can use to help your clients raise their RMRs, both acutely and chronically. 

What Is Resting Metabolic Rate? 

RMR Formulas in Action

Following are sample calculations for a 48-year-old man who is 180 cm (5’8”) and weighs 80 kg (176 lb) using several popular RMR equations. 

* Revised Harris-Benedict BMR Equations (calories/day):
Male: (88.4 + 13.4 x weight) + (4.8 x height) – (5.68 x age)
Female: (447.6 + 9.25 x weight) + (3.10 x height) – (4.33 x age)
weight in kilograms, height in centimeters, age in years
Sample: 88.4 + 1072 + 864 – 272.6 = 1,751 

* A more accurate formula is the Mifflin-St Jeor Equation(calories/day):

Male: 9.99 x weight + 6.25 x height – 4.92 x age + 5
Female: 9.99 x weight + 6.25 x height – 4.92 x age – 161
weight in kilograms, height in centimeters, age in years
Sample: 800 + 1125 – 236 + 5 = 1,694

Two formulas that consider lean body mass (LBM) include the Katch-McArdle equation (BMR) and the Cunningham equation (RMR). These formulas should be used for more athletic clients, where muscle mass is significantly higher than average. A study (Johnstone et al., 2005) involving 150 adults in Scotland revealed that 62.3 percent of the variations seen in BMRs are related to fat-free mass (bone, tissue, muscle). 

* Katch-McArdle (BMR)(calories/day): 

370 + (21.6 x LBM) 

To calculate LBM, multiple total body weight by body-fat percentage. If our sample client has 10 percent body fat and weighs 80 kg, his LBM would be 72 kg (i.e., body weight of 80 kg – 10 percent body fat of 8 kg = 72 kg of LBM). Therefore, using the Katch-McArdle equation:

370 + (21.6 x 72) = 1,925

Note that this result is significantly higher than the non-LBM formulas (i.e., revised Harris-Benedict and Mifflin-St Jeor equations).

* Cunningham: RMR (This formula is similar to Katch-McArdle, but provides a slightly higher estimate.)

500 + (22 x LBM)
500 + (22 x 72) = 2,084

Metabolic processes in the body require energy and are comprised of anabolic processes, which build up tissues, and catabolic processes, which break down tissues and fuel sources for energy. The rate at which these processes occur is measured in calories per unit of time, and is most often given in calories per day. 

The term basal metabolic rate (BMR) is often confused and/or interchanged with RMR or resting energy expenditure (REE). Basal metabolic rate, however, can only be found during an awake, but totally rested and post-absorptive state, and in a neutrally temperate environment. Thus, it is quite restrictive and only used in clinical or laboratory settings. The total amount of calories an individual burns in a given day is known as total daily energy expenditure (TDEE) and it comes from several sources including RMR, the thermogenic effect of food (TEF), non-exercise activity thermogenesis (NEAT), excess post-exercise oxygen consumption (EPOC) and, of course, exercise (Ex).

TDEE = RMR + TEF + NEAT + EPOC + Ex 

RMR and TEF are relatively constant, with minor fluctuations due to muscle mass and conditioning, and to dietary shifts, respectively. The NEAT and exercise components have large variability and can greatly influence one’s total caloric expenditure.

How Do I Calculate RMR?

There are two main ways to determine how many calories you or your client burns in a given day. A relatively accurate (but more difficult) method is called indirect calorimetry, which uses expired gases to calculate the amounts and types of fuel being utilized. The Weir equation below can be used to calculate the number of calories burned per minute. Thus, to work it up to a full 24-hour day, simply multiply the total by 1,440. The respiratory quotient (RQ) is helpful in determining what type of fuel is being catabolized for energy. RQ values are typically in the mid-70s when an individual is at rest; this figure will increase to the 90s as activity level increases. Popular devices such as the BodyGem utilize respiratory gases and the Weir equation for a more accurate metabolic-rate determination.

Abbreviated Weir Equation:

REE = [3.9 (VO₂) + 1.1 (VCO₂)] 1.44
VO₂ = volume of oxygen uptake (mL/min)
VCO₂ = volume of carbon dioxide output (mL/min) 

Respiratory quotient (RQ) = VCO₂/VO₂

• fat 0.70
• underfeeding <0.71
• protein 0.80
• mixed energy 0.85
• carbohydrate 1.00
• fat storage >1.00
• ketosis <0.70

A less accurate, but much easier, method for determining RMR is to use one of several different formulas (see sidebar, "RMR Formulas in Action"). Keep in mind, however, that some sources claim these formulas can be off by as much as 1,000 calories, with the majority of error or variation occurring in the calculation of daily energy expenditure. Several websites, including Health-calc, make it possible to more accurately record daily activity, which can increase the accuracy of the RMR calculation.

Soup Season Is Here

Here are some of the soups recipes that have been shared by my clients.  Soup is my favorite!!!!!!

Mexican Soup with Lithuanian Twist

by Zivile Dobson

Ingredients:

2-3 tomatoes (diced)

1/2 of jalapeño pepper (keep insides if you want some heat)

1/4 of lime (peeled)

handful of cilantro

1 bulb of ginger (peeled and sliced)  

4-5 cloves of garlic (minced)

1/2 of onion (diced)

5 tbl. spoons olive oil

salt (depending on taste)

some beetroot leaves (chopped, off 1-3 beetroots and you can use the roots to make freshly squeezed juice)

water(depending on desired thickness of the soup)

a few chicken drumlets (precooked on a pan till skin becomes crispy) or you can omit it if you are a vegetarian

Topping:

Cilantro leaves

Diced avocado

Queso Fresco cheese (any Mexican cheese crumbled)

Tortilla chips/strips (if preferred)  

Preparation:

In a soup pot, add the oil and salt, let it heat up then add tomatoes, jalapeno peppers, ginger, garlic, onion and let it all stew till everything looks softened up. Then add a bit of water to dilute the mass to the desired thickness. At this point you can  include lime, cilantro, more salt and later, beetroot leaves and chicken drumlets. Let it cook on a slow heat for about 1/2 hour.

Serving:

In soup bowls, add crumbled cheese, cilantro leaves, avocado and pour the soup over . Top it with tortilla chips.

Bon Appétit!

Michelle's Yummy Soup

In the Crockpot combine:

3-4 Chicken Breasts (frozen or thawed)

1 lg can cream of chicken soup or cream of mushroom

1 can RoTel diced tomatoes and green chilies – for spicier flavor use the “hot” with habenaro

1 package Schilling Southwest Chicken Quesedio seasoning (I don’t know how to spell this J)

Cook in Crockpot low. Shred the chicken before serving.

We eat it on tortillas and with Zatarains’s Red Beans and Rice.

More yummy foods to come.

Take a Dip

Thanks to everyone who has submitted some fun fall foods.  Today I'll post some amazing dip recipes.  Enjoy.

Michelle’s Fresh Dip

1 avocado mashed
5-6 strawberries diced fine
1 crisp apple (your favorite) diced fine
1 T chopped cilantro

Optional
1/2 guacamole seasoning packet
Whole grain chips

Jeanette’s Cranberry Salsa

½ cup fresh cranberries (Can use canned whole cranberry sauce)

¼ c shopped fresh cilantro leaves

1 avocado diced

Zest and juice of one lime

1 jalapeno, finely chopped

½ white onion coarsely chopped

¼ cup diced red bell pepper

¼ cup diced green bell pepper

3 large tomatoes diced

Salt and Pepper

Lisa’s Pomegranate Dip

1-2 diced avocado

2 TBSP lemon juice

Mix and set aside

1 LG tomato diced

1 pomegranate seeded

2 TBSP onion finely chopped

1 tsp salt

¼ tsp coriander

Mix and add to avocado

Perspective

Almost every one of my posts are health or exercise related.  This one won't be any different.  I will promote a fitness thought but more than that, I hope this article may bring you a little more.  My wish is that  it will give you "Perspective" both with exercise and life lessons.

My sons, the head coach of the BYU football team and the President of the same university had the opportunity to talk at at fireside which is a meeting held to inspire people through their own personal experiences, talents and beliefs.  There were over 1600 people in attendance to hear what they had to say plus their remarks were remotely televised to 12 other satellite congregations.  Yes, I am a very proud parent but more importantly my sons reminded me about a few very import lessons.  Marcus spoke on perspective.  He taught me to look at the big picture and realize what was really important.  Mitch followed with, no matter what hardships have befallen you, you need to stay strong and positive.  Boy,  I needed to hear that message.  I realize I have so much to be thankful for and that my struggles are small compared to some.

As the weekend progressed I saw many things that reinforced "Perspective" for me.  My husband and I were involved in a walk for Multiple Sclerosis in Idaho Falls.   As we walked the short course to raise money I noticed many who didn't use their disease as an excuse.  The speed may have been far from record breaking but they did not stop.  I noticed an older gentleman was being passed by many.  He was definitely impaired on one side of his body.  His gait was very uneven and he had a hard time keeping up. I caught up with him and started up a conversation.  His positive attitude beamed right through his big smile.   I learned so much from him.  He wasn't walking for himself, he was there for his son who was in a wheel chair.  This father, who has had cerebral palsy his whole life was thinking about someone else.  He told us that he needed to show his son his love and support.  He also mentioned that he had just lost his father-in-law to diabetes and his son's wife was just diagnosed with breast cancer.  My husband and I walked the rest of the route with this wonderful man and felt lucky and inspired to be with him.  The pace of our walk was perfect because it gave me a lot of time for reflection  and "Perspective" on my wonderful life.  It helped me appreciate Mitch's comments on overcoming hardships with a good attitude.  This man was such a great example of that very thing.

When we finally got home and I had a chance to go through all my emails, I had a wonderful article waiting for me to read.  It is about one of my clients from Oregon.  She is amazing and her strength, both literally and figuratively is inspiring.  She hasn't let her trials stop her.  I will post it below.

Today I had to opportunity to work with someone who is struggling to get her body back to a healthy place. I felt bad at her frustration and encouraged her that she will get stronger.  I want to share with her and many of my clients that the fight for health and happiness isn't always easy or painless.  She isn't alone and that through perspective and a positive attitude, she can get through this.  I see many of my clients fight hard to overcome health issues or even consistantly work out.  Just know that I'm here for you.  I am inspired by you and your dedication to get to a healtier place.

Thanks to my sons for sharing so much wisdom and thanks to my clients who show me everyday how to overcome obstacles.  I am so lucky to be inspired by so many.  Keep up the good work

Trapeze-flying cancer survivor credits Pilates with health and healing

by EMILY on SEPTEMBER 22, 2012

 She flies through the air with the greatest of ease,

That daring dear Kay on the flying trapeze …

 

It’s an old song, re-written in a new key by Kay, a Pacific Northwest Pilates (PNWP) client.  She just conquered an aerial trapeze class with the help of her Pilates work. And that’s not all. Kay—and her doctor—credits her fitness via Pilates and other training as a big boost in her recovery from breast cancer and a misdiagnosed ruptured appendix.

Kay approaches her fitness training “like a job” with intention and determination.   Pilates is the cornerstone of Kay’s regime, which includes aerobics, strength training and yoga.

Jean says that aerial moves on a Pilates Cadillac prepped Kay physically for her trapeze adventure—specifically her advanced work, including Walkover, Tuck into Flexion and Extension, High Bridge and Reverse Pull Ups. Kay mastered what is “killer” for strengthening the upper body, increasing grip strength and getting the body used to being upside-down.

Way to transfer your Pilates lesson into real-life Kay!

Healthy Birds of a Feather, Flock Together

We all know that maintaining our health is an ongoing process. Sometimes you can lose motivation,  struggle with your health, or feel very overwhelmed.  I know one thing for sure.  Your journey to wellness doesn't have to be traveled alone.  Recruit  friends, family or coworkers to help you stay on task and reach your goals.

• Family traditions are important to me.  Many of our get-togethers are centered around food.  You don't have to give up your favorite dishes but you can make some small changes.  Add healthier alternatives, start new recipe traditions, or modify existing recipes.  Use your bonding time to be active rather than to just eat.  Better yet, get out and play together and then reward yourselves with something yummy that is good for the body.

Shot Put-Cheese Ball Champions

See you can have food at a family event and not eat it.  This was so fun.

• Work parties can be celebrated with things other than just food.  Don't get me wrong, I love food but don't make things hard on yourself.  Recognize a birth, an accomplishment, a reached milestone, or a farewell with praise  or fun activity not just food.  

We rollerskate at our work parties.

• Beware of your snacks.  They are too tempting and the calories add up.  Desktop candy dishes enticed the typical office worker into eating nine pieces a day or an extra 225 calories; however, stashing the jar in a desk drawer lowered the daily candy intake to six.  Moving the jar a mere 6 feet away reduced intake to just four candies per day. (Painter, Wansink and Hieggelke 2002)  How about setting out healthy choices like carrots and hide the goodies.  
• "Your diet not only influences which friends you tend to pick or hang out with, but your friends also influence your diet."  I have heard  this quote many times before, "You're no fun any more."  Yikes.  Surround yourselves with those who support your choices and your influence may even promote better choices from your friends.

Rainier-to-Coast Running Relay Team.

• Find a workout buddy or a class where you can meet people who have similar goals.  You can motivate each other to be consistent, push each other to progress and share encouragement.  

Just a couple of workout buddies.  See you on Monday:)

• Just say no.  There are a lot of food pushers out there.  I know they do it out of love but their "love" can eventually show up on your backside.  You don't have to explain just say "No Thanks."  Use your your gathering time with people as an opportunity to visit, share stories or even offer a welcome hug.  It is hard to talk and hug when you are sampling everything and you are busy holding a beverage in one hand and a plate of food in the other.  

Multiple studies confirm that enthusiastic friends and family are essential to developing and sustain healthier fitness habits.  Dieters can lose more weight if partnered with supportive friends, and exercisers get more motivated if paired with positive pals (Bell & Pliner 2003, Hogan, Linden & Najarian 2002; Verheijden et al. 2005)  Life is too short.  Enjoy it and surround yourself with those who can help you find that happiness.

Train Like An Olympian

I thoroughly enjoyed watching the Olympics.  It became our family ritual to watch every night.  I was amazed by all the talent and very impressed that they have all spent the last 4 years training for this epic event.  It also made me think of all my clients and how they too impress me.  It is not easy to be a consistant exerciser.  Many of them have crazy schedules,  some have huge physical hurdles and yet they all make the time to train for longevity and health.  Thanks to all of my clients for being an inspiration to me.

Don't Worry, Be Happy

I often say that it is OK to be grouchy when you are working out.  I don't mind an occasional growl or rolling of the eyes. That just means that you are working hard. Many hours of training clients has made me implement the "NO-SASSING" Rule during our time together.  The rule is; you can't moan, cuss or whine out lout for at least 30 minutes.  After that it is OK but not necessarily promoted.  A good grumble  now and then still lets me know that you are breathing.   This article is definitely not to encourage grouchiness but to actually promote happiness.  Exercise has a profound effect on your outlook.

• Exercise can build confidence.  Your training can help you to improve on skills that you already enjoy or teach you new things that you have never dared to explore.  
• Exercise can help you overcome poor body image.  Your efforts can promote a lean body.  You will feel a sense of accomplishment after each time you exercise leading to improved self-esteem. 
• Exercise releases chemicals into the body.  Cortisol is a hormone produced by the body  under stress, such as anger, anxiety or fear and it ultimately inflames and damages our organs.  Mandel says, exercise burns cortisol and thereby makes us healthier and happier.  Endorphins are hormones that reduce the perception of pain, improve immunity and help you relax.  Endorphins are natural mood boosters that enhance feelings of optimism and satisfaction.
• Exercise can definitely help you sleep better.  Work hard and sleep hard.  A good night's rest makes it a lot easier to cope with what each day brings.
• Exercise can help in the prevention and management of many dangerous health conditions.  Feeling and moving better can't help but make you happier
• Exercise is a healthy way to distract you from emotional drama.  It can be an hour of escape to focus on nothing but YOU and feeling better.
• Exercise can help improve mental acuity.  Why do you think I exercise all day.  My brain needs the encouragement.

As the song says, "Don't worry, Be Happy."  Choose to fit exercise into your lives and create a happier and healthier you.  Let's all set a goal to get to the gym and workout. We can probably give Disneyland a run for their money as the "Happiest place on earth."