brain diet-04-exercise

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Paige Kinucan and Len Kravitz, Ph.D. Controversies in Metabolism. Available from URL: http://www.drlenkravitz.com/Articles/metabolismcontra.html

비만의 원리
Food intake and physical activity that ultimately determine your weight. Weight gain is more likely due to an energy imbalance — consuming more calories than your body burns. To lose weight, then, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity, or preferably both.

Your ability to change your basal metabolism is limited. However, you can increase daily exercise and activity to build muscle tissue and burn more calories.
Extra movement helps burn calories. Look for ways to walk and move around a few minutes more each day. Lifestyle activities, such as gardening, washing your car and even housework, burn calories and contribute to weight loss. Taking the stairs more often and parking farther away at the store also are simple ways to burn more calories.

Total daily energy expenditure (TDEE) is the term used to describe how much energy is used (or how many calories are burned) by an individual during a 24-hour period. TDEE is made up of three primary components: resting metabolism rate (RMR), the thermic effect of physical activity (TEPA), and the thermic effect of feeding (TEF). RMR accounts for 60-75% of all calorie burn. TEPA accounts for 15-30% of daily calorie burn depending on an individual’s activity level, which includes structured exercise as well as non-structured activity such as shivering and fidgeting. TEF accounts for approximately 10% of daily calorie burn.

근육은 전체 칼로리의 20% 뿐
Muscle contains 50-75% of all proteins in the human body. Protein synthesis and protein breakdown account for approximately 20% of RMR (Rasmussen and Phillips, 2003). However, muscle tissue contributes approximately 20% to TDEE versus 5% for fat tissue (for individuals with about 20% body fat). The metabolic rate of muscle is about 10 to 15 kcal/kg per day, which is approximately 4.5 to 7.0 kcal/lb per day (Elia, 1992). It is fascinating to note that the combined energy expenditure of the heart, lungs, kidneys, brain and liver represent approximately 80% of the TDEE (Elia 1992). These organs have a metabolic rate that is 15-40 times greater than their equivalent weight of muscle and 50-100 times greater than fat tissue (Elia 1992).
근육량이 늘어도 하루 50 Cal 뿐
Donnelly and colleagues (2003) note that the majority of peer-reviewed resistance training studies (lasting from 8 to 52 weeks) show increases of 2.2 to 4.5 lbs of muscle mass. Therefore, the 4.5 lbs of muscle mass would increase the resting metabolic rate by about 50 kilocalories per day. 
절식으로도 안 됨
Very low calorie diets often fail because not enough calories are being consumed to fuel physical activity, and this underfeeding can diminish metabolic processes. These intense energy restrictive diets are not only tough to maintain, but actually trigger the body to suppress its RMR by as much as 20% (Hill. 2004). As well, eating carbohydrates provides a “protein-sparing effect”; a person who eats too few (like a diet low in carbohydrates) would need to use some protein for energy, rather than for building and repairing muscle from resistance exercise. Low-carbohydrate diets are not recommended for individuals who train to enhance muscular fitness levels (Benardot and Thompson, 1999).
나이가 들면 대사 감소
The metabolic rate per kilogram body weight in young children is about two times greater than that in adults (Elia, 1992). A 25% drop in RMR between the ages of 6 and 18 is expected as more adult proportions are reached, and then an additional drop of 2-3% in RMR each decade is predictable. This downward progression of RMR in later life can be attributed to the loss of fat-free mass due to physical inactivity. Fortunately, this trend can be minimized with regularity in resistance training exercise throughout the aging cycle.

Benardot, D., Thompson, W.R. “Energy from Food for Physical Activity: Enough and on Time.” ACSM’s Health and Fitness Journal. 1999, July/August; 3(4):14-18.

Donnelly, J.E., Jakicic, J.M., Pronk, N., Smith, B.K., Kirk, E.P., Jacobsen, D.J., Washburn, R. “Is Resistance Training Effective for Weight Management?” Evidence-Based Preventive Medicine. 2003; 1(1): 21-29.

Elia, M. “Organ and Tissue Contribution to Metabolic Weight.” Energy Metabolism: Tissue Determinants and Cellular Corollaries. Kinney, J.M., Tucker, H.N., eds. Raven Press, Ltd. 1999. New York: 61-79.

Hill, A.J. “Does Dieting Make You Fat?” British Journal of Nutrition. 2004; 92(1).

Levine, J.A., Lanningham-Foster, L.M., McCrady, S.K., Krizan, A.C., Olson, L.R., Kane, P.H., Jensen, M.D., Clark, M.M. “Interindividual variation in posture allocation: Possible role in human obesity. Science. 2005; 307; 584-586.

Rasmussen, R.B., Phillips, S.M. “Contractile and Nutritional Regulation of Human Muscle Growth.” Exercise Sport Science Review. 2003; 31(3):127-131
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운동의 원리
Total Body Fitness. How to Increase and Speed Up Your Metabolism. Available URL fraom; http://www.tbfinc.com/metabolism.htm
Increase Body Metabolism

When the main source of energy (glucose) depletes, the process of metabolism turns to fat stores (body fat) for it’s primary energy source.
Proper diet will increase and speed up your metabolism to keep your energy levels consistent which in turn will increase and speed up your metabolism. Very low calorie diets often fail because not enough calories are being consumed to fuel physical activity, and this underfeeding can diminish metabolic processes. Increase metabolism by eating several smaller meals per day.  The idea is to never let yourself get hungry.  One way to accomplish this would be to eat three healthy nutritious meals and eat healthy nutritious snacks in between those meals keeping yourself satisfied throughout the day.
Exercise is needed because most of the time we are not all that active.

There are three ways of exercise to keep the metablism high.
1, The metabolic rate is higher at increased loads, thus causing a greater number of calories utilized. Doing squats using your leg muscles will require far more energy than doing bicep curl's using your arms.
2, Resting metabolic rate is increased when one gains muscle mass. While the energy expenditure per pound of lean body mass does not change, the addition of more muscle mass means higher energy expenditure or increased metabolism at rest.
3, All forms of exercise increase the metabolic rate immediately after exertion and high metabolic rate lasts for extended periods. Exercise tends to utilize carbohydrate during the actual training session. However, during the post-exercise recovery period, energy expenditure is elevated for a period ranging from two to fifteen hours. The more muscle mass, the more calories will be burned during the post exercise period. The higher the exercise intensity, proportionately more fat will be burned during the recovery (resting) phase.