What is a Calorie Anyway?

A calorie is something that many people count, or look at, on a daily basis when it comes to deciding on what to eat, but it is more than just a number on a nutrition label. You look at the number, and the word, calorie, multiple times throughout the day, but chances are you aren’t even aware of the definition.

So what is a calorie? 

Well, as defined by Merriam- Webster, a calorie is a unit of heat used to indicate the amount of energy that foods will produce in the human body. In everyday terminology, a calorie is the energy we consume through eating and drinking, and a calorie is also what we burn during exercise, and throughout the day. When looking at a calorie in terms of food, it is important to understand what makes up a calorie and how that number is created.

First things first, there are two types of nutrients: micronutrients and macronutrients. Micronutrients are the minerals and vitamins in food, such as zinc, vitamin c, and potassium. When calories are labeled as “empty calories”, this typically means that have little to no essential micronutrients. Macronutrients, on the other hand, are fat, protein, and carbs, which are the parts of food that provide calories and energy.

When looking at a calorie it is important to look at the macronutrients, which are often lost in translation when people diet through the process of calorie counting. In dieting this way people are neglecting what their food is made of, which usually means not getting enough of one of the macronutrients, and in turn, getting too much of something else. Before I personally discovered tracking macros, I was getting way too many carbs and not nearly enough protein. I was using all of my calories on carbs, which yes having carbs is very important, but it equally as important to take in enough protein, and even fats, as well. 

Another problem with counting calories is it gives eating a lower calorie diet the connotation of being “healthy”, when, in fact, being restrictive on calories can lead to low energy, hormonal issues (loss of menstrual cycle for women), and eating disorders. Low energy and restrictive eating can also halt any sort of muscle building you were aiming for, as food, especially from specific macronutrients, is fuel, and without this fuel, or enough of it, it is hard to perform in the gym. In addition, counting calories works in the short term, but not in the long term, as people tend to fall off as they stop progressing, and no longer want to keep track of the numbers. Also, the body will adjust to the restrictive calorie intake at some point and when you begin to eat normally again the body will be shocked and will store that food as fat, this typically leads to gaining any weight lost, back, and sometimes even more.

So why is looking at the “macros” different from simply counting calories?

By looking at the macronutrients, in addition to calories, you can better understand what exactly you are eating and how much. It is recommended that the average adult gets 40-65% of its daily calories from carbs, 20-33% from fat, and 10-35% from protein. By using these macronutrient percentages as daily goals, and implementing them, in addition to watching (not necessarily strictly counting) calories, you can create a more balanced approach to the “calorie” and food in general.

Sources: 

http://paleoleap.com/reasons-not-count-calories/

http://www.livestrong.com/article/388545-macronutrient-ratios-in-a-diet/

http://www.medicalnewstoday.com/articles/263028.php

http://www.merriam-webster.com/dictionary/calorie

Which Burns More Fat: Aerobic Training or Resistance Training? How About a Combination of Both!

Some swear by cardio, and others rely on their lifting routines, but research shows, that by balancing both, you will see a bigger change in body composition and fat loss.

As a cycling instructor, I am partial to cardio, I find that it challenges me and pushes me, as it does the same for many others. What I have observed in the gym setting, is that women love cardio. Whether it be through the elliptical, Zumba, cycling, or running, women that workout, typically turn to cardio. That being said, cardio is a great thing! But solely relying on cardio may be holding you back from obtaining your ideal body.

But how does one come by this ideal body, if not through cardio? With much research, I found that adding resistance training to my daily routine might be the solution. Resistance training exercises specific muscles, or muscle groups, by the use of external resistance. By incorporating resistance training into your routine, you may gain weight, but the weight you are gaining will be a result of increased lean body mass, which in turn, burns fat. For women, “lifting” can be intimidating, which is why many have become so reliant on cardio. But, like myself, they run into the problem of not seeing the results they want to see with cardio alone. What most women don’t understand is that “lifting” doesn’t have to be heavy, you can start light, and work your way up, but let me tell you from experience, compound movements (squats, deadlifts, bench press) are what really effect your body composition. You can lift dumbbells and work with machines, but once you are comfortable, give compound lifts a try, because compound lifts work multiple muscles, at one time, which causes you to use more energy, and therefore, burn more fat. 

While relying on one or the other may burn fat, by doing just cardio or just lifting, you will likely hit a plateau in your progress. Studies, conducted by researchers at The University of North Carolina, have shown that the combination of aerobic training and resistance training significantly decreases body fat while increasing lean body mass. This is the perfect equation for reaching your fitness goals.

While the science proves this, experience does to. When I stopped seeing change in my body, I decided to stop focusing on cardio solely, and I added resistance training. I saw significantly more definition and tone, and on top of that, my body fat percentage decreased, and it showed!

The American College of Sports Medicine recommends 30 minutes of moderately intense cardio, five times a week, and a minimum of two non-consecutive days of weight training, that includes eight to ten exercises of eight to twelve reps, per resistance exercise. These are great guidelines to get you started, and of course they will change depending on your goals. Below, I have included what my training looks like based on my goals:

• Losing Weight: 5 days of strength training, 4 days of Cardio (2 days of HIIT, high intensity interval training, for 30-45 minutes and 2 days of LISS, low intensity steady state cardio, for 45 minutes-1 hour)
• Maintaining Weight: 6 days of strength training, 3 days of Cardio (2 days of HIIT for 30 minutes and 1 day of LISS for 45 minutes-1 hour)
• Gaining Weight (bulking): 6 days of strength training, 1-2 days of Cardio (1 day of LISS for 45 minutes-1 hour and possibly 1 day of HIIT for 30 minutes)

*With each split I make sure to include one day where I do absolutely no working out*

For your most balanced body, and self, try both!

Sources:

https://www.acsm.org/docs/brochures/resistance-training.pdf

https://www.sciencedaily.com/releases/2013/01/130102172945.htm

http://dailyburn.com/life/fitness/cardio-after-lifting-strength-training/