One Size Doesn’t Fit All
Exercise Routines and Diet Recommendations for Every-Body Type
By Aspasia P. Simeone NCPT/ACE (Nationally Certified
Pilates/Fitness/Health)
Body Shapes
Fig 1
Abstract
When it comes to body
shape and type, specific exercise and diet routines do not necessarily work the
same for all. Physiological effects and physical abilities usually contribute
to the design and implementation of individual plans. However general rules do
apply as there are certain metabolic characteristics associated with the
anatomy makeup that are exceptions to the rule, thereby excluding physical
adaptability. Furthermore, when applying any physical and dietary plan that
involves changes to one’s normal practices, it is best and recommended to seek
the advice of a personal medical provider.
The figure above (Fig 1
Body Shapes) represents in name and visual appearance only
(non-gender specific) the various geometrical shapes the majority of human
physiques mirror. Each of these shapes fall into a specific category recognized
for particular physical characteristics. Although physical characteristics are
linked to metabolic attributes, it is not the intent of this article to
evaluate the causes but only to associate a connection.
There are 3 general
class types but many people can border between two creating combination
categories where characteristics overlap. These will be addressed as such.
Originally this class system (known as Somatotype Classification) was developed
by the American phycologist W.H. Sheldon back in the 1940’s, to generalize and
correlate body shape with personality. We still use the names associated with
the body shapes but for the physical classification only. See Note (7) for a
complete history.
The words 'shape' and
'type' may sound interchangeable, but take care to know the difference. Shape
is taken at face value, exactly what is intended; a particular shape like
Apple, Pear, and Hourglass etc., where Type can describe particular attributes
not limited to one specific feature.
The 3 type
classifications are Endomorph-Ectomorph and Mesomorph and will be defined and
linked to the associated body shapes with the best suited exercise and diet
recommendations. The five (5) named shapes are the most commonly used, and
therefore chosen for this article, but that is not to say there aren't other
descriptive shapes. It was a matter of preference.
I believed I have
compiled and presented sufficient information, that both lay-persons and
professionals can either gain a first time understanding and/or deeper awareness
of the human metabolic processes. With this knowledge at hand, it is possible
to design personal fitness routines including general diet plans that are best
suited for an individual’s body type. These recommendations are not meant to
replace a medical professional
consultation.
Most fitness enthusiasts
know the challenges faced when fitness goals lag and optimism fades due to
ineffective fitness programs. It is the intension of this informational then to
assist any inquiring prospect the opportunity in creating individualized
exercise routines for specific body types Included is a simple method to
calculate ‘in a ball park range’ the approximate ‘Daily Calorie Intake’ (DCI)
required to sustain such lifestyles. Sufficient information is made available
to comprehend and apply all that is needed for any calculations, including
terms and explanations. Monitoring ones food caloric intake and coordinating it
with a healthy active lifestyle specific to one’s body type, can be an
effective way to tackle problem areas once resistant with past
routines.
Please note that the
information supplied here, although is based on valid clinical studies and
medical references, it is not intended to diagnose or replace medical consults
and/or exams. The insight generated from this content is entirely meant for
personal self-awareness while supporting a healthy fit lifestyle through some
practical recommendations and guidance.
As information in this
article is based on fact, when applicable a reference is given. Other mentions
regarding diet and exercise recommendations are within the scope of my
certification with the American Council on Exercise (ACE) qualifying
as a ‘Health Consultant’ which follows the guidelines of the American College
of Sports Medicine (ACSM) for adults living a healthy fit life style. *
A General Description of
the Metabolism and its Relation to Food and Energy
A basic working
knowledge of the metabolism, what it is and how diet and exercise can influence
its performance, is an essential precursor to personal health and fitness.
Acquired details and facts are powerful tools when expanding ones perception of
self-awareness…That is to say: Know what it is… Know how it
works…and finally have the knowledge to…Know how to make it work more
efficiently.
Physiologically the
human body functions systemically on the surface, but in
fact:
· The human body is a complex configuration of
systems (cardiovascular/circulatory, digestive, endocrine, renal,
nervous, reproductive, respiratory, sensory, and muscular/skeletal systems) that
work in conjunction with each other to perform the basic functions
necessary for life.
· These life functions include
respiration, food digestion, body temperature, cell maintenance-repair-growth,
hormone maintenance and heart function.
· The Metabolism is the
combination of chemical processes in the human body which convert the energy in
food into the energy needed on a cellular level, to perform the basic
bodily life functions. The two main types of processes or pathways are
Catabolic and Anabolic. The former involves the breaking down of complex
molecules during food digestion into simpler ones while releasing energy, and
the latter works synthesizing smaller structures into more complex ones,
requiring energy in this building phase. We will see how this relationship to
food is equally as important as it is to its relationship with the type of
exercise chosen per fitness goal. Simply stated; Catabolic exercise requires
spontaneous O2 oxygen as an energy source therefore are considered Aerobic
Exercise. (Note 5*ACSM). Anabolic exercise requires stored energy sources and
are therefore considered Anaerobic Exercise. (Note (5) * ACSM).
(For simplicity all
caloric values will be given calorie units equivalent to
One (1) kilocalorie or
One (1) kcal or One (1) calorie. We will use One (1) calorie unit. See Note
(9))
Food Energy Measured in
Calories:
The energy stored in
food is a quantitative measurement that can be evaluated with the usage of a
‘Direct Food Calorimeter’, a device that simply measures the heat produced in a
chemical reaction (combustion) and coverts that heat energy into the associated
numerical food calories or kcal. (Further detailed mention of this device is
not applicable and would involve a more extensive explanation of anabolic
and catabolic processes, which are beyond the scope of this article.
See Note 3 (b) for further study). Suffice it to say, as a result, there are
many tables and databases listing total calories, macronutrients
(carbs-proteins-fats) and micronutrients (vitamins and minerals) available for
reference and personal use today. Other practical methods such as the Atwater
Equations where the results are shown below, viewed as 1-4, are also an
option when self-calculations may be warranted. It may be regarded as certain
that these equations were derived after prudent experimental study of human
metabolism, and food combustion while taking into account the losses from
eliminated human-organic waste product. Atwater used the principles of Direct
Calorimetry, to measure the heat generated in the digestion process but he also
corrected these values against the energy losses in human waste and the thermal
effects of food digestion (TEF). Basic caloric tables most likely do not
account for this. However most methods have a margin of error so any option is
a good estimate. See Note (3) (a) for complete Energy Balance Equation.
The Atwater equations
are a widely used method for determining ‘macronutrient calories as per grams
of a sample because of its ease of use, although the ‘multiple factor’ for each
macronutrient is independent of the food sample for which it is a part of. For
example there is no distinction between the 100 grams carbohydrate calories in
a slice of pizza and 100 grams carbohydrate calories in a dish of ice-cream.
However as mentioned earlier, since other methods carry margins of error, each
still serve as an adequate estimation for creating reference tables. When
needed for caloric recommendations, specifying the foods macronutrients,
percentages and numeric caloric quantities can be obtained from calibrated
indexes (databases) that are made available for referencing. Some are cited as
such in Note (1). The Atwater equations may also be applied. User discretion is
an option. Also See Note (3) Addendum (a)
Therefore, given that
food energy is measured in calories, it is directly proportional to the total
individual macronutrients calories in the sample. As an example, knowing the
macronutrient gram content and applying the Atwater measurements, the total
caloric values can be calculated.
Many food labels will
provide the caloric breakdown of the following nutrients in percentages %.
Knowing the calories per gram of the macronutrient (below) allows one to
compute the caloric value as well. Some find this helpful.
1. Fats are equivalent to 9 calories per gram,
2. Carbohydrates are equivalent to 4 calories per gram,
3. Proteins are equivalent to 4 calories per gram and
4. Alcohol equivalent to 7 calories per gram. (not a macronutrient)
(Note (3) (d) Usage Example)
Total calories contained
in a compound food sample can then be combined from the individual nutrient
components. See Note (3) (c)
Macro Nutrients in Whole
Foods:
Known also as Macros,
these are the food groups your body requires daily intake for energy, growth
and function. These include the carbohydrate, the proteins and essential fats.
Once digested and processed the body is provided with the essentials for life;
the sugars for energy, the 9 of 20 amino acids known as essential, and the
fatty acids.
As Macro nutrients can
fluctuate around the total Carbohydrate and Fat caloric intakes when linked to
a dietary plan, the Proteins demands are a bit more unyielding when applying a
general rule. As all macro nutrients are based on ones metabolic and life style
requirements, protein intake calls for a bit more consideration, as 9 of the 20
amino acids must come from food. There is a simple equation one can apply to
generate the protein requirements for a basically healthy individual with no
metabolic restrictions limiting the protein intake. Dependent on the choice of
proteins the caloric values will vary. Addendum (e) suggests the equation to
calculate the amount of protein in a healthy daily diet. This is a only a
recommendation and not meant to replace professional nutritional guidance with
a proper assessment.
RMR (BMR)/DCI Measured
Calories/Input Energy:
Just as the ‘Direct Food
Calorimeter is the device that converts the energy stored in food into its
designated calorie count, so is the ‘Indirect Metabolic Calorimeter’
responsible for measuring human ‘oxygen O2 uptake’ and ‘carbon dioxide CO2
expiration’ during passive and dynamic activity intervals, most likely
performed in a laboratory setting. These measurements are then converted into
the energy requirements (kcal or calories) for resting and active metabolic
states respectively. Since having such devices available for ordinary
application obviously is not practical, various independent clinical studies
have been performed over the years (named after the formulators) collecting and
recording data from diverse population ranges. Developed into the algorithms we
use today, are 3 broadly applicable equations each subjected to user discretion
as per personal, professional or therapeutic objectives and are available.
Every computation requires a simple set of variables to satisfy the input data
and complete the calculation:
· Male /Female choice of equation if required
· Weight in Kilograms (pounds./2.2)
· Height in Centimeters (inches. X 2.54)
· Fat Free Mass if required but usually obtained
from methods not ordinarily available unless expected. Tanita (Brand) Body
Composition Scale (Bio Impedance Analysis) reading if available for FFM or %
Body Fat.
Once evaluated the
results yield the RMR (Resting Metabolic Rate) or BMR (Basal
Metabolic Rate). However the later, in name only was the standard for
controlled laboratory settings with little external environmental influence
when acquiring the data. Therefore RMR may be a more popular and frequently
used term as the acquisition methods were (are) closer to the norm.
Consider which of the
following RMR Predictive Equations (below) would provide an accurate metabolic
account as per suggested guidelines. Keep in mind the margin of error is more
significant when the ‘Physical Activity Level (PAL)’ (Note 6) is factored in to
determine the Daily Caloric Intake or DCI (also known as
the Total Daily Energy Expenditure TDEE see Note (3) (a)).
For this article the
simplest method is used but the values should fall within an acceptable range
to match a particular life style. The slight variance in caloric values is due
to the range between PAL values. This is where an individual’s uniqueness will
differ regarding ones selection of the PAL.
RMR Predictive Equations:
1. Revised Harris-Benedict Equation; Average healthy population.
RMR Male: (88.4 + 13.4 x weight kg) + (4.8 x height cm) –
(5.68 x age yrs)
RMR Female: (447.6 x weight kg) + (3.10 x height cm) –
(4.33 x age yrs)
2. Cunningham Equation; Requires FFM (Lean Body Mass (LBM) or fat %
available) Suggested for athletic builds with higher muscle ratios.
RMR Male/Female: 500 + (22 x LBM)
3. Mifflin St-Jeor Equation; No
population restrictions
RMR Male: (9.99 x weight kg) + (6.25 x height cm) – (5 x
age yrs) + 5
RMR Female: (9.99 x weight kg) + (6.25 x height cm) – (5
x age yrs) – 161
PHYSICAL
ACTIVITY LEVEL (PAL): Once chosen, the activity factor will add the extra
calories to the RMR as per an individual’s life style. This will generate the
DCI. Basic daily routines have been factored into the multiple value. Therefore
the PAL selection reflects ones extra-curricular activities aside from the
ordinary daily motion and movement throughout the
day.
PAL Values:
· Sedentary = (1.2) Restricted circumstances
· Lightly Active = (1.375) Basic daily movement,
no additional exercise
· Moderately Active = (1.55) occasional weekly
exercise
· Active = (1.725) Regular Average exercise weekly
· Very Active = 1.9 Above average exercise daily
Exercise and diet
recommendations contribute to physiological body mass changes and caloric
input/output sums that ultimately effect the Energy Balance Equation.
1. Body weight loss – Negative Energy Balance
Equation
2. Body weight gains or – Positive Energy Balance
Equation
3. Body weight stable- Balanced Equation;
Maintenance no weight change.
FYI; Metabolizing 1
pound of body fat requires approximately 3500 calories of energy. This number
was theorized by a Dr. Max Wishnofsky in 1959, measuring weight loss in obese
patients. Although there is a lot of speculation how accurate this estimation
is, at this time it is still widely used. As we are aware that the true
measurement is actually dependent on an individual’s weight, body composition and
type it works well for an assessment and is good general rule when interested
in gaining or losing body weight by adjusting caloric intake.
Putting it all Together
At this point a general
understanding of metabolism and what processes go into the basic life function
of the human body have been covered. Sufficient information has been presented
to make informed dietary choices, evaluate and plan a general exercise program
that best suits ones physiological attributes.
Even though every
persons RMR is unique and subject to changes and variations due to hormonal
fluctuations, possible genic disorders and/or syndromes, this article is only
addressing the influences from visual body type assessment, diet and exercise
habits. Personal awareness can make subtle yet significant life style changes
that reflect on a healthier outcome.
Knowing that one’s body
shape and body-type is pre-coded genetically, altering the actual shape of a
body may not be possible but enhancing and sculpting ones physique is
attainable. Often our metabolisms can be modified through diet and exercise and
thereby contributing to a healthier lifestyle and wellbeing.
(See Note (3) Addendum
(d) Example Calculation for DCI)
Designation of Body
Types and Best Approach to Diet and Exercise:
The 3
classifications; Endomorph-Ectomorph and Mesomorph appear
below including one combo class Meso-Ectomorph. Read each
description carefully and determine where you would rank most of your physical
description. There are studies that associate physical body type to metabolic
conditions. See Note (8) Although there is valuable data to support these
assumptions in the references noted without medical intervention, this article
is not recommending any impending medical condition exist other than what is
evident from lifestyle and body shape.
Seek further medical
advisement when and if there is any question beyond that which is recommended
in this general description.
Adipose Body Fat and
Body Type Tendency:
We all need a percentage
of body fat. Some fundamental facts about Fat:
· Acts as a vitamin storage; fat soluble vitamins.
· Works as an energy source for prolonged duration
and low-moderate intensity exercise.
· Provides cushions and padding for the bones,
muscles and internal organs.
· As it is part of a cell membranes makeup, it
acts as a barrier between the environment and the internal structure of the
cell as well as a medium for energy storage, among other things.
· It is essential to hormone production and regulating
appetite.
· Helps regulates body temperature, internally
insulating the organs from outside temperatures.
· Serves as a pathway or medium for blood vessels
and nerves
1. Adipose Subcutaneous Fat: The fat that is found
underneath the skin closer to the muscle. It help keep the body warm and
temperature regulated. It a protective medium for muscles, blood vessels and
nerves. Acts as a shock absorber in the event of trauma.
2. Adipose Visceral Fat: Stored in the abdominal
cavity, but can also build up in the arteries. Hormones are a function of
visceral fat, regulating the activity of bodily processes. Example; the hormone
leptin is released from fat tissue and monitors energy levels to manage
appetite.
General Body Fat
Guidelines Healthy Adult (ACEFitness.org Table 6.14)
Classification Women
% Men
%
Essential 10-13
% 2-5%
Athlete 14-20% 6-13%
Fitness 21-24% 14-17%
Average 25-31% 18-24%
Obese 32
+ 25
+
Note that body types
have tendencies leaning toward regions of specific fat
storage.
General Details in 4 Body
Type Classifications:
1. ENDOMORPH:
· Naturally or considered genetically predisposition
to overweightness.
· Shorter than the norm including extremities.
· Difficult to lose weight/easier to gain weight.
· Soft regarding higher surface body fat tissue
with moderate underlying muscle.
· Natural strength associated with inherent muscle
presents a false perception allowing one to wane in personal accomplishments.
· Larger frame and bone structure, appears boxier
in the torso and wider in the waist.
· Lower metabolism.
· More sedentary lifestyle other than what is
required in daily living.
2. ECTOMORPH:
· Thin, lean and lanky.
· Taller than the norm including the extremities.
· Difficult to gain weight especially
muscle/easier to lose weight especially fat and/or muscle.
· Low muscle and fat mass, but firm at surface.
· Needs work to build muscle strength and
therefore may limit interest in building and maintenance phases.
· Narrow frame and bone structure measured for
shoulders to hips, no defined waist necessarily.
· High metabolism.
· Higher activity level, can be contributed to
higher metabolism and visa versa.
3. MESOMORPH
· Weight appears evenly distributed.
· Height measures as per the norm.
· Easier to maintain muscular physique and lose
and/or gain weight as desired.
· Fat and muscle mass naturally distribute evenly.
· Muscular gains and physique enhancements make it
easy to maintain a healthy routine.
· Narrows in at waist and supports all bone
structures well, measuring narrow from shoulders to hips.
· Metabolism supports lifestyle and activity
level.
· Naturally enjoys active healthy lifestyle.
4. MESO-ECTOMORPH
· A combination of the Mesomorph and the Ectomorph
in that some attributes may occur naturally while others are achieved with
effort.
· Able to maintain a healthy lifestyle with
intension.
Descriptive Details of
Body Classifications and the Associated Shapes; Including Exercise and
Nutrition Suggestions:
1. ENDOMORPH: The tendency is to carry
more of the weight (adipose tissue; body fat specific) in the abdominal area
(upper region) or hips/thighs (lower region).
· Excess abdominal fat tends to
be visceral/internal fat, and may lead to other chronic metabolic and
cardiovascular conditions ** & Note (8).
· When the tendency is to store excess fat in
the hip/thigh regions, then this form is most likely
subcutaneous.
· Specific body types can be consequences of
hormone imbalances and/or genetics and can be a cause for related health risks
and concerns. ***
· Apple shape: Also called ‘android, central or truncal obesity, see
Note (10)’. The body is more rounded in the center abdominal area, with thinner
lower limbs
· Pear shape: The body is curvaceous with a smaller waistline. The
hip and thigh regions are more substantial and fuller.
· The bone structures of Endomorphs are
medium/large with shorter limbs.
· The Pear shape usually finds more
resistance to shedding the fat weight than the Apple shape
because some fat cells are more resistant than others.
· Metabolically the Apple body
shape has some measure of carbohydrate and insulin sensitivity. Carbohydrates
in this case are more likely to be stored as fat rather than used as energy.
Insulin becomes less effective when excessive visceral fat is resident in the
abdominal area and around the organs. As sugar is limited to entering the
cells, it is converted in the liver to triglycerides and stored in the fat
cells. Although insulin resistance is not the only means of converting glucose
(sugar) to fat, excessive intake of sugar in one’s diet can lead to overloading
the storage availability.
What works:
Consider cardiovascular workouts (aerobic) and
specific exercise routines (anaerobic) sequencing muscle
groups during weight training sessions according to body type. Consulting a
personal trainer may be helpful to design a fitness routine.
Pear shape types should focus on aerobic exercise
coupled with developing upper body musculature with anaerobic type exercise.
Pilates is a great option for both aerobic and anaerobic as it will concentrate
on strength gains through the appropriate balance of muscle routines.
Apple shapes have one advantage to shedding fat because
visceral fat mobilizes easier and responds better to aerobic activity.
As Pilates identifies
with the Core for stabilization and/or mobilization, activation of these Core
muscle specially stimulate visceral regions, where problem area may reside.
Although spot reduction is not attainable, (Note (2) (c)), deep core
strengthening is and therefore results in full body tonic gains. Note (3)
Addendums (f) The Truth About Spot Reduction and Pilates.
For diet considerations,
cut back on simple carbohydrates and increase high fiber starches. ie; include
meals rich in nutrient dense food groups. Be aware of fat intake. 40% CC-45%
P-15% LF/EF*.
2. ECTOMORPH:
· Predisposed to carrying weight evenly
distributed it in the upper and lower regions.
· The silhouette is a tall physique being thin
with long limbs.
· The bone structure is that of a smaller type
compared to a medium or larger frame.
· May appear skinny but the muscle mass and fat
mass may not present in the exterior.
· Metabolically this type process calories more
quickly and have a difficult time putting on weight.
· In the long run though with age, the metabolism
of this body type slows down and therefore may result in an increase in body
fat. Eating what was accustomed to in the younger years may result
in un-intended weight gain in the later years.
· Sometimes referred to as Rectangular shaped.
What works:
Increase muscle gains
through resistance training exercises (anaerobic) while
adapting food calories in all the food groups to meet additional energy
needs. Pilates is a great option to balance muscle gains
and strength systemically, as all exercises require full body mind-body
activation and therefore insure a balanced muscular routine. The various
Pilates apparatus offer a broad variety of exercise options targeting all
fitness levels and range of motion limitations.
Consider diets rich in
nutrient dense meals in all food groups. See Note (3): Food Groups.
Increasing ones activity
level, especially with intentional cardiovascular and strength training
routines, will require increasing ones daily caloric intake to match the
additional energy
needs.
3. MESOMORPH:
· The tendency is to have a muscular build without
consciously creating it, and can easily loose or gain weight.
· The external proportions are well distributed
and have lower body fat ratios.
· Medium bone structures are most evident in the
body type with well-proportioned limbs.
· Since this type has a higher muscle mass
naturally, there is a need for adequate amounts of protein intake to maintain
the muscle health.
· Type of workouts are essential according to the
mesomorph’s desires. Body builders or marathon runners require different
attention to the details of diet and exercise.
· May be referred to as Muscular-Rectangular
or Muscular-Hour Glass depending on the gender and percentage of
muscle mass.
What works:
Maintaining natural muscle
mass with nutritious diet and moderate exercise (aerobic and anaerobic).
If more than moderate amounts of aerobic type exercise is planned, be sure to
compensate with additional quality nutrient dense calories. Utilize general
weight training to maintain overall physique.
Pilates is an excellent
choice of strength training to keep the muscle growth balanced, long and lean.
For special considerations with desired strength gains beyond typical
maintenance routines, seek a personal trainer and/or Pilates professional to
further ones abilities and goals.
4. MESO-ECTOMORPH:
· More commonly referred to as Inverted
Triangle shape. A combination of two body types may require
attention to correcting muscle imbalances.
· Broader in the shoulders and upper–mid torso
and narrower in the waist and hips, recommending workouts that do not add bulk
to the upper body, but strengthen and define the midriff and hips.
· Not classified as Endomorph, in that the
inverted triangle shape does not carry excess body fat disproportional to
muscle mass.
· A heavier muscle mass above the waist increase the
stresses on a narrower lower frame.
What works:
Maintaining overall muscle
strength is vital for general health but emphasis on balancing a uniform
physique can takes more planning than simply a rudimentary fitness routine. A
combination body types requires special attention to detail when planning an
exercise workout.
Pilates is a perfect way
to focus on muscularly balancing a physique whose framework is so called
‘top-loaded’ or ‘top-heavy’. As Pilates focuses on a full body training course,
this technique is by far, the method of choice for maintenance and optimum
results.
A diet rich in nutrient
dense foods is always the best choice when weight may not be the issue but fat
and muscular balance is.
______________________________________________________________________
* CC-Complex
Carbohydrate
* P-Protein
* LF/EF- Low Fat/Essential
Fat
Aerobic (long endurance) Anaerobic (short
intense bouts)
Running Weight
Lifting
Cycling
Calisthenics Type Weight Baring
Brisk Walking
Sprinting
Rowing
Plyometric
Swimming
Circuit or Interval Training
Pilates Jump Board
Pilates
Mat/Reformer/Tower
* Body-Shape and
Body-Type may be used interchangeably throughout this article but beware in
context are not exactly the same. See Abstract page 1 ¶ 4
** This is not a
confirmation, only a suggestion. If concerned, always seek medical advice.
*** Risks can include
metabolic disease, cardiovascular disease, stroke, diabetes and some forms of
cancer.
Conclusion:
No one body type
responds independently to a fixed set of physical and dietary recommendations
when it comes to fitness and nutrition. The best course to follow when
uncertain is to speak with your health care provider then seek advice from
fitness and nutrition experts. Find a plan that works within your lifestyle and
follow through for optimal results.
Leave questions and/or
comments below. Subject: Question/Comment. I will do my best to answer in a
timely manner. Thank you for reading.
Prepared
by Aspasia Simeone AF&WM LLC May/2024
I. NOTES & ADDENDUMS
(control-click to follow
link) or type URL in the search box:
- Note (1)
Calculated DRI Daily
Required Intake (a) / Food Nutritional Value (b)
United States Department
of Agriculture (USDA):
(a) National Agricultural Library (nal.usda.gov)
(b) www.CalorieKing
Food Nutrition Facts and Free Calorie Counter | CalorieKing
- Note (2)
Selected equations for
BMR, TDEE, Anabolic & Catabolic Processes
American Council on
Exercise (A.C.E.):
(a) ACE Lifestyle &
Weight Management Consultant Manual © 2008
(b) Resting Metabolic Rate: Basal Metabolic Rate Calculation
from ACE (acefitness.org)
(c) ACE Lifestyle &
Weight Management Consultant Manual © 2008 pg. 92-93 Fact or Fiction
(d) www.Acefitness.org
‘Are you an Apple or Pear Eating for Body Types’
Wikipedia:
(d) Harris–Benedict equation - Wikipedia
- Note (3)
See Addendums
below: ADDENDUMS:
(a) Energy Balance
Equation A.P.Simeone
(b) Food as Fuel
Supplying the Energy Needs for Exercise A.P.Simeone
(c) Atwater Equations
example pending Prepared A.P.Simeone
(d) Daily Caloric Intake submission example
(e) Food Groups as per USDA recommendations
pending 2020 -2025 Dietary guidelines ‘Make Every Bite Count’ PowerPoint Presentation (usda.gov)
(f) The Truth about Spot
Reduction and Pilates A.P.Simeone https://spaysfitnessspot.blogspot.com/
- Note (4)
Atwater Equation
Convention
Atwater general factor system - Oxford Reference
- Note (5)
American College of
Sports Medicine (ACSM)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5329739/
- Note (6)
PAL- Physical Activity
Level
Physical activity level - Wikipedia
- Note (7)
History of Body Type
Designation
https://en.wikipedia.org/wiki/Somatotype_and_constitutional_psychology#
- Note (8)
Studies linking Body
Type and Metabolic Conditions and/or Heart Disease
ACSM Publishes New Recommendations on Type 2 Diabetes and
Exercise
Abdominal obesity and metabolic syndrome: exercise as
medicine? - PMC (nih.gov)
Effect of body shape on the development of cardiovascular
di... : Medicine (lww.com)
HealthMatch - Belly Fat And Your Risk Of Metabolic Diseases
— Is It Really To Blame?
- Note (9)
There is a difference in
a ‘food calorie’ and a ‘scientific calorie’:
1. Food Calorie is
defined as: One (1) kilocalorie is needed to heat One (1) kilogram of water (in
the Calorimeter) One (1) degree Celsius.
2. Scientific Calorie is
defined as: One (1) Calorie is needed to heat One (1) gram of water One (1)
degree Celsius.
3. It is more convenient
to call the ‘Kilocalorie’ by ‘calorie’ as it is simply a unit of measure.
II. ADDENDUMS
(a) ADDENDUM: Energy
Balance Equation
1. Body Weight (Mass) is defined by the
following:
1. Food
Intake
Calories
2. Activity
Expenditure Calories (Exercise +Lifestyle)
3. Resting Metabolic Rate*(fat
free mass, age gender, weight, height) or BMR
2. ENERGY BALANACE
EQUATON:
The mass of a body
remains Constant (unchanged) when the Caloric Intake = the
Caloric Expenditures.
Food Intake (C)
<=> Thermic Effect of Food** (C) + Activity Expenditures*** (C) + RMR (C)
****
When the offset is:
Negative
(deficit) < achieves weight loss
Positive
(surplus) > achieves weight gain
Neutral = maintenance
3. The offsets are
achieved by;
(+ / -) 3500 calories achieves weight variation
(diet and/or exercise expenditures)
* RMR - Resting
Metabolic Rate: A series of chemical reactions that transform food into the
components needed for energy used for the body’s most essential processes at rest.
BMR – Basal Metabolic Rate: Same calculations however performed in a controlled
laboratory setting holding environmental influences to a minimum.
** Thermic Effect of
Food TEF
*** Activity
Expenditures
****(C) Calories and
metabolic pathways for Carbohydrates, Fats and Proteins
Prepared
by Aspasia Simeone AF&WMLLC Sept/2023
(b) ADDENDUM : Food
as Fuel to Satisfy
Aerobic or Anaerobic
Energy Needs
Macronutrients:
- Carbohydrates - (glucose/glycogen*) Immediate usage for energy from diet; limited storage
(liver, kidney and muscle); first choice for energy source; it is an
oxygen independent (anaerobic) metabolic
process (glycolysis); the excess that is not used is stored as fat for
long term use.
- Fats - (fatty acids/triglycerides*) Immediate usage for energy from diet; unlimited
storage; second choice for energy source and is liquidated from
fat cells; oxygen dependent (aerobic) metabolic process
(lipolysis); all cells can- not metabolize fatty acids
(ex. brain cells rely on glucose); low carbohydrate intake and/or low
insulin level stimulates ketone production from fatty
acids. (See Note 1)
- Proteins - (amino acids*) Secondary to both carbohydrates and fats for energy
usage; essential in making of hormones, building and repairing tissue;
converted to glucose for energy only if not enough carbohydrates and fats
in diet (Gluconeogenesis**).
Aerobic
Low
to moderate intensity level 50 – 75 % MHR***
Endurance
to sustain over long periods of time intervals: Circuit Training
Strengthen
pulmonary and cardiovascular systems
First reliable food source/storage:
Carbs/Fats
Anaerobic
High
intensity level 80 – 90 % MHR***
Short
periods of intense work: requiring rest intervals: Weight Training
Necessary for healthy fat/muscle ratio (Fat Free
Mass)
First reliable food source/storage:
Carbs/Fats
* Post digestion
** Beware: If not enough
protein in the diet for this process, it will rely on the breakdown of muscle
cells.
*** Maximum Heart Rate
Note 1: Factors
that may affect Fat usage as energy source: 1. Different types of fat (examples visceral or
subcutaneous) respond differently to fat burning hormones as a result of
the availability of blood supply, making visceral fat more
active. 2. High levels of insulin elevated by insulin resistance,
increases the storage of glucose converted to fat in the fat cells. This also
prevents the fat from being released for energy.
Note 2: Catabolic vs
Anabolic Metabolism as it relates to energy needs required by exercise:
Catabolic Process
- Breakdown Complex Molecules: Digestion
Glucose/Carbohydrates 1st choice for energy
Amino Acids/Proteins Choice when depleted of Glucose and fatty
Acids
Fatty Acids/Fats 1st 2nd choice
for energy
- Requires spontaneous Oxygen to fuel process and
releases energy
- Aerobic type exercise; running, cycling, swimming
Anabolic Process
- Building Tissue Phases: Repair and Recover
- Relies on stored energy (ATP*) from Catabolic pathways
- Anaerobic type exercise; weight training,
Prepared
by Aspasia Simeone AF&WM LLC May/2023
(c)) ADDENDUM (c)
Atwater Equations
For General Equations to
Calculate Macronutrients in Foods as per Carbohydrate, Fat and Protein Content.
The Atwater equations
applied for 28 grams (1 ounce equivalent) samples:
1. Carbohydrate portion
of content
· Total Calories in Carbohydrate portion:
There are 4 calories per gram of Carbohydrate.
· Equation for total calories from Carbohydrate
grams:
Total Carbohydrate Calories = (4 cal.) X (no. of gr)
· Example: Calories in 28 grams of Carbohydrate
portion
Total Carbohydrate Calories = (4 cal.) X (28 gr) =
112 Carbohydrate calories in the 28 gr portion
2. Fat portion of
content
· Total Calories in Fat portion:
There are 9 calories per gram of Fat.
· Equation for total calories from Fat grams:
Total Fat Calories = (cal.) X (no. of gr)
· Example: Calories in 28 grams of Fat portion
Total Fat Calories = (9 cal.) X (28 gr) =
252 Fat calories in the 28 gr portion
3. Protein portion of
content
· Total Calories in Protein portion:
There are 4 calories per gram of Protein.
· Equation for total calories from Protein grams:
Total Protein Calories = (cal.) X (no. of gr)
· Example: Calories in 28 grams of Protein portion
Total Protein Calories = (4 cal.) X (28 gr) =
112 Protein calories in the 28 gr
Prepared
by Aspasia Simeone AF&WM LLC May/2023
(d)) ADDENDUM (d)
Example for your
personal:
Daily Caloric intake DCI
IN THE COMMENT BOX BELOW
THIS BLOG ENTRY, or email AbsoluteFtnssCtr@aol.com Subject: Blog DCI
Leave or send your :
1. email address
2. Age
3. Gender
4. Height in
FEET/INCHES
5. Weight in
POUNDS/OUNCES
6. Waist circumference measurement
in INCHES
7. Hip circumference measurement
(around Gluteus Maximus) in INCHES
8. Thighs circumference
measurement (around the Gluteal Fold) in INCHES
9. A list of all exercise
and extracurricular activities preformed regularly/weekly with time duration
for each entry.
10. Life style
selection: Sedentary/Normal/Active/Very Active
11. Optional: Medications and health conditions current.
