There are 3 core components that come into play when it comes to weight loss:

Heart Rate
Metabolism
Calories

Each one of these elements affects the other.

Heart Rate

Your heart rate is the number of times your heart beats per minute. It’s important to know what your resting heart rate is; that is the number of times your heart beats every 60 seconds while at rest. A normal resting heart rate depends on a number of factors like age, gender, air temperature, and even emotions.

All factors considered, there are healthy and poor heart rate ranges for your age and gender. Knowing where you are on that scale is a good starting point in your fitness journey.

Metabolism

Next is metabolism. Metabolism is commonly used to refer specifically to the breakdown of food and its transformation into energy. Heart rate and metabolism are like blood brothers (pun intended) because an  increased heart rate increases your metabolism. However, there are different levels of efficiency when it comes to metabolism. What this means is that your metabolism is not dependent on your heart rate to be efficient. For example, a person with a high metabolism will burn more calories at rest than a person with a lower metabolism even though their heart rates may be the same. Factors that can cause one person’s metabolism to be higher than another person’s metabolism are gender, weight, age, body fat percentage or muscle mass, diet and exercise with muscle mass being the biggest contributor to our metabolic rate.

Calories

A calorie is a unite of energy. In nutrition, calories refer to the energy people get from the food and drink they consume, and the energy they use in physical activity. Calories are listed in the nutritional information on all food. The human body needs calories to survive, but calorie consumption that is too low or too high will eventually lead to health problems. The number of calories in food  tells us how much potential energy they contain. It is not only calories that are important, but also the substance from which the calories are taken. The healthier your food, the lower the calories, the more energy provided to
push through your workout.

4selfMotivation Fitness conducts a group exercise class called 36 & OUT.  The classes are 36 minutes in length and hold 36 people per class. Our aim with this exercise program is to build muscle and keep your heart rate high. An elevated heart rate will cause your body to burn calories and burn stored fat off of your body during the class while building muscle helps to increase your resting metabolic rate which will cause you to burn more calories even when you’re NOT exercising. Assuming you follow the meal plan provided to you through the program, this will result in overall weight loss.

For more information about 36 & OUT, contact us at 301.842.7453 or visit us online at 4smFit.com

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