This week we have reviewed chapter 11 that covers the third and last part of the Sensa weight loss system, which is the fastercize system.  One thing that causes failure when people start an exercise program is when they start off from zero to full speed.  When this approach is used, you will find that the exercises will be too difficult at first and will end up giving up. 

  Human energy (calorie) expenditure (EE) is the amount of energy expended or calories burned by the body and can be broken down into the three basic types.  The first is Basic Metabolic Rate (BMR).  This is the amount of energy that your energy uses up on a daily basis if you remain sedentary all day.  If you work in an office your BMR could make up 60% of your daily EE. 

  The second type of EE is the thermic effect of food (TEF).  The TEF is the increase in EE associated with the digestion, absorption, and storage of food accounts for approximately 10% to 15% of total daily EE.

  The third type of EE your body uses is activity thermogenesis (AT).  This type is composed of energy that is expended from exercise activity thermogenesis (EAT) and non-exercise activity thermogenesis (NEAT).  EAT relates to designated, specific exercise and NEAT relates to normal daily activities.  There are various activities that are NEAT, I will only mention a few which many may already do without knowing they are doing exercise.  Sit up straight in a chair, this expends more calories than slouching due to making your muscles work to sit up.  Walk around while talking on the phone, park your car at the end of the parking lot and walk farther than you normally would, walk faster than you normally would to expend more calories.

  I use my treadmill daily and walk 2 miles, I also use a stationary bike and ride for 5 miles.

Dave on Treatmill