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The total transformation of matter
TOTAL MATTER TRANSFORMATION, THE BASIS FOR ATHLETES!
In building a great figure, as well as in leading a healthy and active lifestyle, one of the most important elements is metabolism, i.e. metabolism. You can often hear the opinion of other people: "He achieved this result because he has a "good" result. metabolism." "Good metabolism means I eat a lot and don't gain weight." What really is metabolism? What real impact does it have on our body and on body shaping or health issues? Can proper metabolism really be the source of your sports successes, or is it just advertising?
METABOLISM IN BRIEF
By metabolism, incl. metabolism is understood as all energy changes that occur in the body, which can be divided into catabolic reactions, i.e. those in which energy is released, and anabolic, i.e. such transformations that use the generated energy for the synthesis of other, new substances.
Most importantly, metabolism cannot be identified with intestinal transit, i.e. the ability to digest, because the digestion period of individual products largely depends on the composition of the diet and other predispositions. In addition, food digestion is classified as PPPM, which can increase CPM levels by as much as 25%.
WHAT IS CPM?
"CPM" - total metabolic rate, is nothing else than a person's daily energy requirement (i.e. into ingredientsnutritional and micro- and macroelements), which are most often expressed in kilocalories (kcal). The concept of CPM is also associated with other concepts such as PPM, i.e. basal metabolic rate and PPPM, i.e. supra-basal metabolic rate.
Basic metabolic rate (PPM) determines the amount of energy the body uses to perform basic life functions including brain function and ensuring proper body temperature.
In turn, the above-basal metabolic rate (PPPM) describes the energy used by the body for ordinary, everyday activities, physical and mental work, but also the amount of energy necessary to digest and absorb the food consumed.
Therefore, the correct definition of CPM allows you to ensure a sufficient amount of energy that should be provided to the body so that it can work without excessive load and in the most optimal way possible.
The appropriate amount of energy is particularly important during intense physical activity. Because due to the greater demand of the body, among others: on macronutrients, the total metabolism will reach a much higher level among physically active people than among those who prefer a sedentary lifestyle, and for them exercise is an exception rather than an everyday occurrence. There is no doubt that, along with a complete metabolism, an essential element in achieving the intended goals (including sports goals), in addition to appropriate exercises, a diet tailored to the needs and precisely planned is necessary.
CPM CALCULATOR
Total metabolic rate is calculated using using an appropriate mathematical formula, which includes the Mifflin formula and the Harris-Benedict formula. It does not matter whose formula we use to calculate CPM (Mifflin's formula or Harris-Benedict's formula), because each of them precisely determines metabolism based on parameters such as weight, height, age, or level of physical activity, determined by among others by how many times a week a person trains or how long the training lasts. There is no doubt that an improper diet will not only not help you achieve your desired goals, but may also be harmful to your health.
HOW TO CALCULATE CPM CORRECTLY?
In order to correctly calculate CPM, you must first determine the PPM, i.e. basal metabolic rate. The difference in the relevant indicators results, among others, from gender.
The PPM formula is as follows:
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PPM calculator formula for men:
PPM [kcal] = 88,362 + [13,397 × M (kg)] + [4,799 × In (cm)] – [5,677 × L (years)]
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PPM calculator pattern for women
PPM [kcal] = 447,593 + [9,247 × M (kg)] + [3.098 × In (cm)] – [4.33 × L (years)]
Please note that:
M — current total body weight expressed in kg;
W — height expressed in cm;
L — age expressed in years.
Next, it is necessary to select the appropriate physical activity coefficient (PAL), which is the equivalent of the actual time devoted to practicing sports, along with determining lifestyle.
The indicators are as follows:
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1.2-1.3 - sick person, lying in bed
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1.4 - low physical activity
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1.6 - in case of moderate physical activity;
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1.75 - active lifestyle;
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2.0 - very active lifestyle;
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2.2-2.4 - people practicing sports competitively/professionally
To determine the total metabolic rate, the obtained PPM result is multiplied by the physical activity coefficient, according to the formula: CPM = PPM x PAL
The result thus obtained is total metabolism, i.e., as already mentioned, the body's daily energy expenditure, but without taking into account PPPM. Thus, in order to finally indicate the CPM value to the obtained previously the result, we add the value of above-basal metabolic rate at the end, i.e. PPPM, i.e. the caloric value of the caloric surplus or deficit.
However, it should be emphasized that the PPPM value depends, among others, on: from the training goal you set. It is assumed that the desire to increase body weight imposes the obligation to increase the calorie content of the diet, because the body is subjected to greater effort. In turn, if the goal is to lose weight, the caloric value of the products consumed should be much lower than the total metabolic rate.
It is worth adding that if you are unsure about the measurements, it is recommended to use websites available on the Internet. There you will find a CPM calculator that will eliminate any doubts about the body's energy needs. Each calculator available online allows you to enter the appropriate values yourself, as well as choose the method, i.e. the formula with which we will calculate the CPM and obtain information in a precise way.
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BASIC AND ABOVE-BASIC METAL TRANSITION
Basic metabolic rate, i.e. the energy needed for basic activities are influenced by factors such as:
- age — in newborns and infants, the PPM index is the highest due to rapid development
- climate — it is assumed that people living in “cold” regions of the world, have a higher basal metabolic rate than those who live in warmer parts of the world.
- weight — the more underweight, the lower the PPM level
- health — among others subfebrile condition requires the body to work more intensively, therefore the energy demand increases, and e.g. hypothyroidism reduces the amount of PPM.
- gender — studies have shown that PPM in men is naturally lower than that in women, additionally increased by menstruation, pregnancy and breastfeeding.
On the other hand, the above-basal metabolic rate is determined, among others, by: by:
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energy expenditure on everyday activities, which includes activities unrelated to professional work or sports activity
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digestion costs, i.e. on the breakdown of food components and their absorption.
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energy needed for physical activity, with the number of calories excreted being related to the intensity of training
WEIGHT LOSS VS. WEIGHT LOSS
In medicine, it is assumed that the rhythm of a normal and healthy weight loss ranges from approximately 0.5 kg to a maximum of 0.75 kg within a week. Depending on the intention, it belongs to the calculated by the calculator CPM of the result, add (if you want to gain weight) or subtract (if you want to lose weight) 200 300 kcal, because it is a safe dose that will not expose our body to any harmful consequences, e.g. vitamin and mineral deficiency or failure, e.g. yo-yo effect.
METHODS TO ACCELERATE METABOLISM
The cause of a slow total metabolism may be low physical activity, low-calorie diets, and even thyroid disorders. In case of improper functioning, prior consultation with a doctor is necessary.
The most important and at the same time most effective methods include:
- regular meals — excess energy will not cause the metabolic rate to slow down excessively, and in addition, for each meal, the body uses energy for digestion and thermogenesis.
- protein-rich diet — when digesting protein, the metabolism is accelerated by up to 25% more, and in addition, proteins are a source of amino acids necessary for muscle building.
- daily tea consumption– because this drink contains compounds that accelerate metabolism, including theophylline (tea caffeine) and antioxidant polyphenols.
- confronting the cold — low temperature forces the body to increase energy expenditure on heat production and activation of brown fat cells that are responsible for its creation.
- constant implementation of vitamin B into everyday life — B vitamins are a very active participant in energy metabolism in the body, as they can be found in protein products. Due to its properties, it is recommended to use recipes based on cooking in water or steam.
- enriching the menu with spicy spices — After the research, it was shown that all spicy and warming spices, including: chili pepper, horseradish, mustard, pepper, ginger, cardamom, but also cinnamon, accelerate metabolism for a limited time.
SUPPLEMENT SUGGESTION:
Life Extension BioActive Complete B-Complex (Vitamin B Complex) - 60 vegetarian capsules
Optimal levels of Vitamin B can support optimal organ function, healthy metabolism, cognitive health and other essentials metabolic processes. That's why you should choose BioActive Complete B-Complex. This vitamin B formula is packed with biologically active forms of vitamin B6, B12, niacin, biotin, 5-MTHF folate and more... making it the best way to supplement your vitamin B.
SWANSON Turmeric (Turmeric) 720mg - 240 capsules
Contains a high concentration of powerful antioxidants curcuminoids. Free radical protection for digestive health. Tonic to the liver and gastrointestinal system.
BIOTECH USA Vegan Protein 500g
Do you want to have an athletic figure while following a vegan diet? This will require a bit more attention, but it can be done. Many people fear that without food of animal origin they will not be able to practice bodybuilding because all their hard work will be wasted. There are many famous and successful athletes who can prove this statement false. As a vegan, you can still be muscular even if you went from a real predator to a herbivore overnight. The key thing here is supplementation with high-quality proteins.
LAB ONE N°1 Shaper Body (burner, energy and purifier) 90 vegan capsules
N°1 Shaper Body is an innovative product containing a precisely selected set of active ingredients that the goal is to increase thermogenesis, accelerate metabolism, reduce body weight and increase energy levels during the day. A unique composition of effective plant extracts provides excellent support for the body against ubiquitous toxins, supporting detoxification. N°1 Shaper Body is a complex. 8 biologically active substances, selected with particular care. The preparation is recommended during weight loss, for people living under stress and wanting to help cleanse the body of toxins.
