Metabolism

  • The energy your body needs to burn to stay alive
    • Catabolism: break down food / nutrients into its components
    • Anabolism: Rebuild itself
  • RMR: Resting Metabolic Rate (60 – 75% of metabolism)
    • How much energy you burn to stay alive (heart, lungs, muscles, etc)
    • Most important
    • Lowered during quick weight loss plans
    • Varies with age, gender, fitness level, race, body composition, fitness level (most important)
      • Women, African Americans, and older people have smaller organs which slows their metabolism
      • Organs require energy
        • Muscles (7 cal / lb / day), Heart and kidneys (200 cal / lb / day), brain (109 cal / lb  day)
          • Organs = 60 – 70% of RMR
          • Muscles = 20 – 30% of RMR
  • AMR: Active Metabolic Rate (15 – 30% of metabolism)
    • How much energy is needed to perform activities for a specific day
      • When you exercise you actually breakdown muscle tissue.  Its then rebuilt and with proper nutrition is rebuilt stronger.
        • Requires lots of energy
    • EPOC: How much energy is needed to recover from activity
      • Excess Post Exercise Oxygen Consumption
      • Higher with duration and exponentially increases with intensity
      • Low Intensity (Aerobic)
        • Exercise burns most calories but EPOC is low
      • High Intensity (Anaerobic: Weights, Springs)
        • Exercise burns less calories but EPOC is high
  • Diet Induced Metabolism (10%)
    • Energy needed to breakdown foods you eat
    • Protein requires more energy to digest than Carbohydrates then Fats
    • 6 small meals or 3 large meals?
      • Studies show 6 small meals keep your metabolism running all day but studies also show your metabolism is raised proportionately to the size of the meal eaten.

 

  • Long Term Chronic Caloric Restriction causes a slowdown and Proper Caloric Digestion keeps it going
  • NEAT: Non Exercise Activity Thermogenesis
    • Energy needed for non-exercise activities
    • Cooking, Fidgeting, Meetings, Scratching a mosquito bite, walking, fixing a cold cup of water, pre paring for a work out, etc
    • It’s FREE and the cumulative affect can add up
    • Find a spot 2 ½ minutes away from your desk.  Every hour walk there and back.  That’s an extra 3 hours each week of walker, including the air squats to stand up and sit down

Testimonials

All of the staff are so nice & friendly! Dr. Ron & Dr. Amanda are both so kind, you can really tell they care about their patients. Dr. Amanda has... read more

Stacy R.

Amanda Engels DC is awesome and the chics that work the stretching and xrays are great! 3x a week and seeing major progress. Saved me from physical... read more

Tabitha V.

when I came in the door I could barely walk the next day I was walking. The Chessea is awesome and she... read more

James B.

Stacy R.

All of the staff are so nice & friendly! Dr. Ron & Dr. Amanda are both so kind, you can really tell they care about their patients. Dr. Amanda has helped me so much with my neck & back pain during my pregnancy. If you are pregnant, I highly, highly recommend seeing a chiropractor, & Dr. Amanda is the best!

Tabitha V.

Amanda Engels DC is awesome and the chics that work the stretching and xrays are great! 3x a week and seeing major progress. Saved me from physical therapy and pain medication.

James B.

when I came in the door I could barely walk the next day I was walking. The Chessea is awesome and she listens.

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