Calorie Burn vs Fat Burn... What do you know about the burn

Fat Burn V’s Calorie Burn…

I want to highlight some differences here between fat burn and calorie burn. Most people never think about it or don’t know much on the difference between the two and the effects it has on your body, also what type of exercises produce the best calorie burn and fat burn. Some simple facts:

• To lose weight, your energy output (daily calorie body requirement/exercise) must be higher than your energy input (food/drinks). For body function alone you need avg 1200 - 1500 and an additional 500-1000 after that depending on activity level of work/exercise, to maintain current body weight. For weight loss you should -500 calories from your daily required calories, to work out your exact calorie requirements, check below(bottom):

·         Body Fat, is the solid yellow fat under our skins, we need a layer of body fat under our skin, it keep us warm, protects our organs and helps in the assist of nutrient absorption, but when we have to much this is the problem. You do not grow new fat cells as an adult, the fat cells you have merely swell as we put on weight and shrink as we lose. (this should give you some insight as to why yoyo dieters easily put it back on). If you can I suggest going to get your body fat % taken in your nearest gym/trainer or at doctors or some health food shops do it. This is good to be aware off as too high of body fat is dangerous especially around the belly/midriff area. Burning body fat gives you that lean toned look.

Calorie Burning:

Let me start of by telling you what a calorie is: The energy needed to raise the temperature of 1 gram of water to 1 °C. Calories are Energy and energy is what is burned for you to function and exercise.

Every movement you do requires calorie burning, from using your brain to running 30 minutes. The intensity and time is key to weight loss and fitness.

For weight loss you need calorie burn,  to burn solid calories you need to be doing moderate - intense cardio exercises  and fast paced weight bearing exercises for 30 minutes plus. You will burn on avg. 250 calories for moderate level running for 25-30 minutes. If you are looking for weight loss you need to be burning 300 min- 500 calories x3- 4 times per week. Different exercises will give you a larger calorie burn than other, see my list on previous blog giving you a list of activities to do and the avg. calories burned in one hour per body weight: http://emmasinsideout.blogspot.de/2012/04/calories-burned-in-some-of-your.html .

Body Fat:

A person's body fat percentage is the total weight of the person's fat divided by the person's weight and consists of essential body fat and storage body fat. Essential body fat is necessary to maintain life and reproductive functions. The percentage of essential body fat for women is greater than that for men, due to the demands of childbearing and other hormonal functions. The percentage of essential fat is 3%–5% in men, and 8–12% in women. Storage body fat consists of fat accumulation in adipose tissue, part of which protects internal organs in the chest and abdomen. The minimum recommended total body fat percentage exceeds the essential fat percentage value above.

Description	Women	Men
Essential fat to function	8–12%	3–5%
Athletes	14-20%	6–13%
Fitness - most should aim for this range	21-24%	14–17%
"Average"	25-32%	18-24%
Excess fat	32%+	25%+

The reason to aim for burning body fat is if you are in the high end of the “average” range or you are in the “excess fat” range it is dangerous to your health and fitness, it prevents you from absorbing the correct nutrients from your food, it causes excess pressure on your heart and organs and pushes at your organs and is also the one to blame for the unsightly cellulite and “jiggly” area’s. A lower body fat gives you that lean look, it makes your toned muscles more visible.

To Burn Body Fat:

Ø  High Intense short burst exercises with quick cool downs. 30/45/60/90 sec sprint (9 + on treadmill/ 12+ bike/9+ crosstrainer) with a 30/45 sec cool down, repeated for 15-20 minutes. You will feel the sweat and heart PUMPING during and after this.

Ø  Kettlebell training: Excellent Fat burning exercise, try get to a kettle bell class, amazing toning while burning fat.

Ø  Anaerobic exercise are excellent fat burners and toner’s:

Squat jumps

Lunges/Lunge Jumps

Weight lifting, resistance training

Burpeez/t-jumps

Abdominal crunch’s/oblique twists/wood chop twist

Boxing/Kick Boxing

So Emma….what do I do:

If you are confused as to whether to train for calorie burn or body fat burn, I recommend looking at you goals.

Ø If you want large weight loss and body reshaping I recommend:

calorie burn training 3 x week and

body fat burn training x 2 week, this combo will shed pounds and gives you a lean and toned look.

Ø  If you are at your goal weight but are a little untoned/jiggly I recommend:

Body fat burning x 2 week

Cardio x 1- 2 week to maintain goal weight and cardio fitness

REMEMBER: These are will only work correctly in conjunction with correct food consumption, so if you are eating high saturated fat foods/sugary foods these will not work to your desire. Your Food needs to compliment the exercise.

**PERSONAL CALORIE CALCULATION

Calculating Your Basal Metabolic Rate and Total Calorie Needs
 Your Basal Metabolic Rate or BMR is the rate at which you burn calories to sustain life functions at rest at a normal room temperature. Your activities, fitness level, stress level and more affect this. To calculate you take your resting metabolic rate and add the extra calories required by your daily activities to get an approximate total daily calorie expenditure. 

To lose fat weight, it is generally recommended you eat 500 calories less than you burn up in a day.

To gain weight, it is generally recommended you eat at least 1000 calories more than you burn up in a day.

Here is how to calculate your BMR based on the popular Harris-Benedict formula:

Men 
66 + (6.3 X weight in lbs) + (12.9 X height in inches) - (6.8 X age in years)

Women 
655 + (4.3 X weight in lbs.) + (4.7 X height in inches) - (4.7 X age in years).

Example = 
You are 32 years old woman
You are 5 feet 4 inches tall (162.5 cm)
Your weight is 154 pounds (70 kilos)
Your BMR is 655 + (662) + (291) - (150) = 1458 calories


Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.


To calculate your Total Daily Calorie Needs, 

Multiply your BMR by the appropriate activity factor, as follows:
If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9 


Example = 
You are sedentary, multiply your BMR (1458) by 1.2 = 1750
Your total daily calorie requirement is therefore 1750 calories.
This is the total number of calories you need in order to MAINTAIN your current weight.