Do You Know?

Basal Metabolism Rate (BMR)

• This is the number of calories needed by the body to carry out its basic functions for 24 hours.
• Strength training properly performed can burn more calories per minute than most other activities. Even so, a ½ hour workout may only burn 200 calories. Other strenuous activities, such as aerobics, would require from 1-2 hours to burn the same 200 calories.

One Pound of Fat

• Equals 3,500 calories (kcal).
• Requires only 2-5 calories per day to maintain.
• Walking
  • To burn off one pound of fat you have to walk 44 miles at three miles per hour or 14 hours!
• Running
  • To burn off one pound of fat you have to run 28 miles at 6 miles per hour or approximately 5 hours.

One pound of muscle

• Requires an additional 50-100 kcal per day to maintain.
• Equals 600 kcal of energy.

Male

• Average 180 pound male requires approximately 2,160 kcal per day to maintain basic functions with moderate activity. Figure yours out for yourself. Take your body weight x 12 to equal your daily BMR.
• Through strength training, by adding 5 pounds of muscle mass you increase your BMR 375 - 750 kcal per day just to maintain the increased muscle. Understand that you are burning calories 24 hours, even when you're sleeping.

Female

• Average 140 pound female requires approximately 1,540 kcal per day to function. Figure your BMR per day by adding body weight x 10. If you eat more calories in 24 hours than your BMR, you will in theory gain weight. If you eat less, you will in theory decrease weight.
• With 5 additional pounds of muscle mass you increase BMR 250 - 500 kcal per day just to maintain the increased muscle.

Best Formula

• Increase your overall BMR through strength training by increasing muscle mass.
• Decrease caloric intake below your daily BMR.
• Increase water intake to 2-4 quarts per day.

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