The purpose of this document is to discuss the factors that promote body fat deposition. The primary factor is that daily caloric intake is greater than caloric expenditure determined by activity and basal metabolic rate (BMR). BMR is a function of height and age. This calculation would determine that everyone of the same age and height burns calories the same. Intuition and experience demonstrate that this is far from the truth. The daily caloric intake consumed repeatedly determines bodyweight. Insufficient or excessive calories in the form of protein, carbohydrates, or fats may lead to the deposit or prevent the removal of body fat. Often it is believed that only one macronutrient determines body fat percentage when all must be considered. Excessive calories in the form of protein, carbohydrate, or fat promotes body fat.
The second factor that affects body fat is low or inactivity. The ability to burn fat is accomplished by reaching sixty to eighty percent of age predicted maximum heart rate or fifty to seventy percent of VO2 maximum for thirty minutes or more up to an hour. Every little bit is beneficial. This regimen should be completed three to five days per week. This is the fat burning zone. The longer time spent there, the greater the fat burning results. The client should lose up to two and half pounds per week. Per ACSM, more than this means muscle loss. A correct target heart rate promotes fat loss and preserves muscle.
The third factor promoting body fat is poor food choices. As stated previously, it is especially important to have appropriate daily caloric intake and nutrient breakdown. Food choices are also very important. Small meals are recommended throughout the day. The meals should contain a lean source of protein with a high protein to fat ratio. The carbohydrate sources should be high in fiber, low on the glycemic index as well as load scale, and the least processed as possible the better. The fats should be healthy fat rich in omega 3s. Please realize that daily caloric intake, activity at a target heart rate, and appropriate meal plans are very beneficial to reach a desired body composition and maintain it. All these factors can be easily modified to reach body composition goals. Let us show you. Please visit tpnperfectbodies.com for more information.