STRENGTH TRAINING & CALORIES
What
are calories? A
calorie is
considered in
scientific terms
one unit of
energy. This
energy is used
to walk, talk,
breathe, sleep,
stretch or run.
All activities
burn calories.
The human body
exerts its
energy by using
calories it
receives from
food and drink.
Often when we
speak of
calories we
associate the
term with
dieting and
weight loss.
In general
terms, foods
contain
calories. We may
see them
described in
other terms such
as a
carbohydrate,
fat, protein or
even alcohol.
These terms are
measured in
units called
grams. So the
basic building
block of each
gram is a
defined number
of calories.
1 gram of carbohydrates contain four (4) calories
1 gram of protein contains four (4) calories
1 gram of alcohol contains seven (7) calories
1 gram of fat contains nine (9) calories
While you eat,
food is broken
down inside your
stomach and
metabolised into
your blood
stream. It is
either used and
burned up
efficiently
through activity
or stored in our
cells, and if
not used fat
cells are
created. A total
of 3,500 stored
calories equates
to 2 pounds
(0.5kg) of body
fat! In order to
lose that 2
pounds of fat,
we have to burn
up 3,500
calories in
exercise,
activities or in
small daily
calorie deficits
to remove it. It
sounds a little
easier than it
actually is.
Your body needs
a certain amount
of calories in
order to
maintain itself
properly. The
act of
breathing,
walking,
running,
sleeping and
talking all burn
a certain amount
of calories.
This rate is
called the Basal
Metabolic Rate
or BMR as its
also known.
Everybodys BMR
is different and
is calculated
differently for
both men and
women.
Contrary to what
many people
think, your body
does burn
calories (not as
many) when it is
at rest
(sleeping), as
this is the time
your body heals
and repairs
itself from the
daily stresses
of life. This
healing process
is when your
body grows
stronger and
healthier. Which
is why good
nutrition and
sufficient sleep
is vital for a
healthy body.
All physical
activities such
as jogging,
walking, cycling
and many more
help to burn
calories. The
more physical
exercise you
get, the more
calories you
will burn. If
you are keeping
your body in
shape by eating
right and
working off the
excess calories
through exercise
you will keep
your metabolic
rate higher and
continue to burn
fat long after
the exercising
is done. It will
also help your
body burn excess
fat more
efficiently when
at rest.
If you consume
more calories
than you use you
will put on
weight. If you
burn off the
same as you
consume you will
maintain your
current weight,
and if you burn
more than you
consume you will
lose weight.
I always
maintain that
you can eat
anything you
like within
moderation, but
as you can see
from the
examples below,
if you go out
for a drink or
off to a braai,
how quickly you
can consume more
than your
required calorie
intake. If you
do this on a
regular basis
then you will
put on weight.
If you want to
start losing
some of those
extra kilos
start exercising
and eat a
nutritionally
balanced diet.
Remember every
3,500 of stored
calories that
you burn through
exercise equates
to losing 2
pounds (0.5kg)
of stored body
fat.
Before starting
any new diet of
exercise program
you should first
consult with
either your
General
Practitioner or
your Physician.
* Examples of
popular food and
drink and their
calorie content:
Glass of
Champagne
(120ml) 89kcal
Glass of medium
white wine
(120ml) 89kcal
Shot of vodka
(25ml) 55kcal
Can of lager
(550ml)
221kcal
Bagel (85g)
216kcal
Crusty white
roll (50g)
140kcal
Digestive
biscuit (15g)
74kcal
Slice white
bread (37g)
84kcal
Slice wholemeal
bread (37g)
79kcal
Rasher bacon
(25g) 64kcal
Beef sausage
(60g) 151kcal
Roasted chicken
breast with skin
(100g) 171kcal
Skinless chicken
breast (100g)
115kcal
Fillet steak
(100g) 270kcal
Lamb chop (100g)
246kcal
Pork chop (100g)
260kcal
Butter (10g)
74kcal
Big Mac
492kcal
Quarter Pounder
with Cheese
515kcal
McDonalds Fries
medium 207kcal
KFC Drumstick
201kcal
KFC Fries medium
294kcal
*Source
referencing
Ultimate Sports
Nutrition,
Calorie Counter
UK
Calorie figures
are approximate
and may differ
slightly