Basal Metabolic Rate or bmr is an important index showing how many
calories our body needs to support its functions when it is in the
state of rest. This index is closely linked to our metabolism and the
processes related to thermogenesis (the production of heat by our body)
Basal metabolic rate depends on factors such as our gender, our current body mass, our height and our age. In addition, such aspects as physical activities, daily diet, stress levels, illnesses, emotions, etc., influence our metabolic rate, to a lower extent.
In order to calculate our basal metabolic rate,in kcal / 24hrs, we can use the following common formulas:
For Women = 655 + (9.6 * weight in kg) + (1.8 * height in cm) - (4.7 * age in years)
For Men = 66 + (13.7 * weight in kg) + (5* height in cm) - (6.8* age in years)
For Women = 655 + (4.35 * weight in pounds) + (4.7 * height in inches) - (4.7 * age in years)
For Men =66+ (6.23 * weight in pounds) + (12.7 * height in inches) - (6.8 * age in years)
My belief is that basal metabolic rate is actually one of the key indicators
for everyone who wants to rapidly melt fat and enjoy the benefits of
being fit. It is obvious that the higher it is, the more energy we spend
for supporting our body function, and the less energy is stored in our
body as fat.
Based on that fact, in order to boost our metabolism we should try to elevate our bmr.
Unfortunately, the human body, if left without regular exercise, has the tendency, as it ages, to decrease its bmr.
Because as we grow older, our body in order to sustain its functions,
while it never exercises, has to replace the energy it needs from its
own energy stores, which are its muscles. Less muscle mass means lower
BMR. This is a never ending cycle unless we do something. That something is nothing more than working out regularly and maintain a healthy diet.
Most people believe that in order to increase their Basal Metabolic Rate they need to solely do cardiovascular exercises and activities.
Several studies, such as the one done by the expert team of Prof. Broeder at Department of Kinesiology and Health Education, University of Texas, published in the American Journal of Clinical Nutrition in April 1992, and the one of Australian scientists at Flinders University of South Australia, published in Journal of Applied Psychology in January 1997, have shown that there is no connection between aerobic exercises and basal metabolic rates.
Instead, two different studies, one carried out by a group of W. Campbell and M. Crim and published in the American Journal of Clinical Nutrition and the other was published in Journal of Applied Physiology in January 1994, were mainly focused on studying the effects of weight training on BMR of elder people and they have shown that weight training has longer and deeper impact compared to aerobic training.
As a conclusion we need to have in mind two things:
1. In order to increase our Basal Metabolic Rate we need to increase our muscle to fat ratio. This can be done with two ways. Either increase your muscle mass or decrease your body fat percentage. Ideally one should aim for both at the same time.
2. Cardio exercises should be a part of a regular workout routine for many more reasons than to simply increase our basal metabolic rate mr. However, by itself it will never provide the increased bmr effect which leads to increased fat loss. If one simply wants to get off the couch and exercise a little and even lose a little weight then cardio is OK. But if someone wants a new lean body which will be healthy at the same time, then a combination of weight training and cardio routines is the only way to go.
“ Keep your muscles and lose fat, not weight!”
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