LOSING BODY FAT AND GAINING MUSCLE

By Dakota Coates and Matt Beehler

Importance of a Healthy Weight PREVENT

•Coronary heart disease

•Type 2 diabetes

•Cancers (endometrial, breast, and colon)

•Hypertension (high blood pressure)

•Dyslipidemia (for example, high total cholesterol or high levels of triglycerides)

•Stroke

•Liver and Gallbladder disease

•Gynecological problems (abnormal menses, infertility)

Some things to know before trying to lose body fat

Calorie: A unit of energy-producing potential equal to this amount of heat that is contained in food and released upon oxidation by the body.

Metabolism: The word metabolism can also refer to all chemical reactions that occur in living organisms, including digestion and the transport of substances into and between different cells, in which case the set of reactions within the cells is called intermediary metabolism or intermediate metabolism.

The things you need to improve to help lose weight

Body Comp: In physical fitness, body composition is used to describe the percentages of fat, bone and muscle in human bodies. Because muscular tissue takes up less space in our body than fat tissue, our body composition, as well as our weight, determines leanness. Two people of equal height and body weight may look completely different from each other because they have a different body composition.

Metabolic Rate: Basal metabolic rate (BMR), and the closely related resting metabolic rate (RMR), is the amount of energy expended daily by humans and other animals at rest. Rest is defined as existing in a neutrally temperate environment while in the post-absorptive state. In plants, different considerations apply.

Things to know before trying to gain muscle

MET: a measure of the intensity of aerobic exercise. Specifically, it is the ratio of metabolic rate during a specific physical activity to a reference rate of metabolic rate at rest.

Muscle Adaptation: If muscles are stimulated in the exact same way constantly while

exercising, muscles slowly stop increasing.

You must change your workout every 3-4 weeks

Muscle Confusion: Muscle confusion is the idea that by constantly changing your workouts you “confuse” your muscles and thereby increase the stimulation and resulting adaptation.

Some more things to know before you try to gain muscle

Estrogen: Estrogens (also called Oestrogens) are steroid compounds that are important for development and functioning of females. Depending on your fitness level, age and stage in life, your exercise routine may or may not impact your estrogen levels.

Testosterone: Testosterone is a 19-carbon steroid hormone produced primarily by the Leading cells of the testes (in men) and the ovaries (in women). Smaller amounts are produced in the adrenal glands of both sexes. As a "steroid".

Women have lower levels of Testosterone which is why they do not gain muscle mass at the rate that men do

In conclusion The things to do for when you are trying

to lose weight and gain muscle are: Know your genetics Know your body composition. Raise your metabolism, by increasing

your muscle mass and eating the right assortment of healthy foods following myplate.