2 Easy Steps to Turning Fat into Muscle
November 8th, 2008
by Carl Juneau
Your resting metabolic rate your physical activity = DCE
In a simple equation, caloric balance equation is: Daily Calorie
Intake (from food consumption) - Daily Calorie Expenditure(see above) =
Caloric Balance Put briefly, IN - OUT = Balance.
The Possible Outcomes
POSITIVE - WEIGHT GAIN When your IN is greater than your OUT, you
are gaining weight. IN greater than OUT = Weight Gain That is, when
your daily intake of energy (from food) is greater than your daily
expense of energy (from resting metabolic rate and physical activity),
your weight is going up.
NEGATIVE = WEIGHT LOSS In contrast, if your total daily calorie
expenditure is greater than the amount of calories you consume, your
body will use up calories stored in your body, which leads to weight
loss. OUT greater than IN = weight loss Thus, a negative caloric
balance will result in weight loss.
NEUTRAL = NO CHANGE IN WEIGHT When the calories you get from eating
food are all used up, no calories are left over and your body isn’t in
need of anymore either. The input and demand for calories are pretty
much equal, so there’s no surplus (weight gain) nor deficit (weight
loss). This results in no change in weight. IN ≈ OUT = NO LOSS, NO GAIN
The total equation equals 0, so that is the change in weight.
Importance of exercise The outcomes can be very different with exercise. See below for the different results.
Positive balance = weight gain, remember? Positive balance exercise
= weight gain IN MUSCLE MASS Negative balance = weight loss, right?
Negative balance exercise = weight loss IN FAT MASS Neutral balance =
stable weight, right? Neutral balance exercise = stable overall weight,
with some MUSCLE GAIN, and some FAT LOSS.
Remember! Exercise increases your caloric expense, so if you start
exercising and keep the same caloric intake (eat the same amount of
food) your balance will become negative. To keep a neutral balance, you
would have to slightly increase your caloric intake (this usually
happens naturally: people tend to be hungrier than normal when they
first begin to exercise).
No exercise Just as there are many benefits to exercising, there are
some consequences to not exercising. Positive balance = weight gain in
FAT MASS Negative balance = weight loss IN MUSCLE MASS
The difference caused by a lack of exercise is important. Many other
advertised diets claim huge and quick weight loss, but their diets
revolve around restricting food consumption, and don’t emphasize
exercise. This will result in weight loss, but it will be that loss
will consist of a larger portion of muscle mass loss and a smaller
portion of fat loss. Furthermore, this is undesirable because loss of
muscle mass means a lower resting metabolic rate, which also reduces
your daily caloric expenditure. By taking on these kinds of diets, your
resting metabolic rate will lower, which means you burn up less
calories while you are resting. This leads to a lower DCE, which means
if you eat the same amount but don’t exercise, you’ll be gaining
weight. This is an outcome that we certainly do not want. How do you
reverse that situation? One, do not restrict your calories intake by
following these “fad” diets. Two, you must exercise, since exercise
will increase your metabolic rate, and give you much better outcomes by
sustaining a healthy weight, while losing fat and building muscle.
About the Author:
Carl Juneau teaches a unique combination of the best abs exercises and
secret powerful cardio that gets you six pack abs in under 15 minutes
per day. Visit his website to discover how to get six pack abs.
