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We've all heard that in order to maintain an ideal level of body fat, we must exercise. Most people erroneously believe that extra calories are burned only during their exercise session. Knowing how many people dislike or even hate to exercise, I wanted to boost your motivation to engage in physical activity by taking time to explain how exercise not only revs your caloric burn, but also your metabolism...even after you stop moving!

I talk about subjects like this on my radio show,  TARA MARIE LIVE , which is about the pivotal aspects of our health: mental, emotional, physical, social and spiritual. I encourage my listeners to take care of their bodies, as it's hard to be 100% happy when you ignore your physical self. I find that, with a basic understanding of how your body functions, you can design a plan that works for you. I always tell people this: you don't necessarily need to spend an inordinate amount of time to be healthy and fit, but you do need to spend your time  wisely.

With this in mind, I bring you my TARA MARIE'S TIP...

Does  Exercise  Affect Resting Metabolic Rate?
When it comes to living lean, your success or lack thereof will boil down to your metabolic rate, or your metabolism.

Your metabolism is the burning of calories necessary to supply your body with the energy it needs to function daily. There are 3 major ways that you burn calories during the day:

1. Resting Metabolic Rate (RMR)
2. Thermic Effect of Food (TEF)
3. Physical Activity Energy Expenditure (PAEE)
Resting Metabolic Rate  (RMR) is the number of calories you burn to maintain your vital body processes in a resting state. It accounts for 65-75% of your total daily calorie expenditure.
Thermic Effect of Food  (TEF) is the increase in energy expended above your Resting Metabolic Rate that results from digestion, absorption, and the storage of the food you eat. It accounts for 5-10% of the calories you burn each day.
Physical Activity Energy Expenditure  (PAEE) is the increase in your calorie burning above Resting Metabolic Rate as a result of any physical activity—exercise, activities of daily living, even fidgeting. This figure will vary considerably depending on how much you move throughout the day. This is the one variable you can easily control.
Your  total daily energy expenditure  is the sum of these 3 components.
During exercise your calorie expenditure increases above resting levels, and the degree to which it increases is dependent on how long and how hard you exercise.
Research has clearly shown that your energy expenditure remains elevated above RMR for a period of time after you stop exercising. The amount of this post-exercise elevation of energy expenditure depends mostly on how  hard  you exercise and to a lesser degree, on how long you exercise.
This rule not only applies to cardiovascular training, but also weight training: the level of intensity of your workout determines how long and to what degree your energy expenditure remains elevated, post-exercise.
The major impact of exercise on  total daily energy expenditure  occurs during the exercise itself and not from increases in RMR post-exercise,  but every calorie burned adds up .  

Also worth your consideration is this: a body with a greater percentage of lean muscle mass will burn more calories, even when at rest, as compared to a body of the same weight with less muscle.
It has been estimated that each pound of muscle burns  roughly 5-10 calories per day when at rest. While you would have to bulk up quite a bit to increase your RMR significantly, again,  every calorie burned adds up.
Let's do some simple math:  If you have a total of 10 lbs of muscle on your body that your same-weight, non-muscular friend does not have, you will burn an extra 100 calories per day more than your friend.  

An extra 100 calories per day sounds like nothing, but 100 calories x 365 days equals 36, 500 calories. 36, 500 calories divided by 3,500 (there are 3,500 calories in 1 lb) adds up to 10.5 lbs per year in body fat.  

Knowledge is power, and applied knowledge in the form of action leads to success. 

Knowing that you can generate an uptick in your Resting Metabolic Rate by adding muscle to your body is a reason for you, regardless of age, to engage in a regular resistance training program. 

Knowing that your Physical Activity Energy Expenditure accounts for calories expended beyond Resting Metabolic Rate is a reason for you to move more than you remain still...and to move as vigorously as possible.

You have the knowledge, and therefore the power, to change your whole life beginning today. Make the decision and get moving!

© 2016 TARA MARIE, Inc. All Rights Reserved.

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Attention Those with an Irregular Heart Rhythm!

90% of strokes are actually preventable, if you catch symptoms early!

As a Fitness Expert and Personal Trainer, I have worked with many populations over the years, many of whom have had an irregular heartbeat.

I recently discovered something that I want to share with you. It's a mobile EKG device that quickly and accurately does an EKG reading. This vital information then can be sent directly to your cardiologist for review.

It's called KARDIA . Smaller than a credit card, KARDIA allows you to capture a medical-grade EKG in just 30-seconds, anywhere, anytime.  You can use a stand-alone device with your smart phone or tablet, or even your Apple Watch!

Check it out and see if this will help you monitor your heart health! It could save your life!

Visit their web site for more information: AliveCor.

  “He who has health has hope, and he who has hope has everything.”

~ Arabian proverb
Stay in touch with me! I would love to hear from you! If you would like specific topics addressed in my "TARA MARIE'S TIP" let me know and I will do my best to meet your needs.

You can also send me your fitness questions, and yours may be selected to be featured in an ASK TARA MARIE blog!

Shine on!
Tara Marie
Tara Marie Segundo, M.A. holds a Master’s Degree in Applied Physiology from Columbia University and is a Fitness Expert, Personal Trainer, Motivational Strategist, and Radio Talk Show Host based in New York City.