Description
The Scientific Metabolism Quiz determines your unique current resting/passive and active metabolism.
Do you naturally (genetically) have a strong/increased/fast metabolism, a weak/slow metabolism, or a normal metabolism somewhere in between?
Do you struggle with regular white/yellow fat weight loss and gain, no matter how hard you work?
How much does your exercise and work/daily activity affect your metabolic rate (decreased, steady, increased) and how many calories you burn, including your Total Daily Energy Expenditure (TDEE)?
Unique Genetic Body Composition, Muscle/Mass, Regular Fat, and Skinny Fat – Scientific Metabolism Quiz (Scientific Health Quizzes App)
Did you know that one (1) pound of muscle/mass burns six (6) calories per day, but one (1) pound of skinny fat and/or regular fat only burns two (2) to three (3) calories per day? Your unique genetic body composition (including skinny fat tissue) directly affects your body shape and metabolism/metabolic rate along with diet, exercise, and lifestyle. The more muscle/mass you have on your body, the stronger your metabolism and the more calories you burn.
Image by Andrew West from Pixabay
The more skinny fat and/or regular fat you have on your body, the slower/weaker your metabolism and the fewer calories you burn. The more skinny fat tissue you have on your body where genetically you should have muscle/mass tissue, the more prone you are to putting on excess regular fat. And, the more skinny fat you have, the harder it is to lose regular fat weight and keep excess regular fat weight off to avoid being overweight or obese.
Calculating Passive/Resting Metabolism and Active Metabolism
Resting/Passive Metabolism: the minimum calories your body needs daily for basic functioning — AKA basal metabolic rate (BMR). Calculated using the scientifically/medically accepted Mifflin St. Jeor Standard BMR equation.
Active Metabolism: Total Daily Energy Expenditure (TDEE) calories include all work activity, other activities, daily exercise, and full body functioning. Calculated using the scientifically/medically accepted Revised Harris-Benedict (BMR) TDEE formula.
Resting Metabolic Rate/RMR is between BMR and TDEE.
Consistent (type and days per week) and regular (daily duration and intensity) exercise(s)/activity is the key to burning more calories (keeping being overweight or obese at bay), increasing metabolism/metabolic rate (burning more calories), losing, managing, and maintaining regular fat weight, and short and long-term aggregate health. Safe, sustainable, successful regular fat weight loss and management depends on accurately understanding no less than your specific body’s metabolism, metabolic rate, and overall estimated daily caloric needs.
Exercise Intensity
The more intense your exercise, the more it affects metabolism (metabolic rate, including afterburn) as well as muscular hypertrophy, muscular endurance, muscular strength, muscular power, weight gain and loss, and overall health, no less. Keep in mind that it is possible to do too much exercise/activity that can lead to metabolic syndrome which can make regular fat weight loss more difficult, at least.
Cardio
Duration and the range of movement of your body and how many total body muscles (arms, legs, torso, neck, head) you use in your workout affect intensity, no less.
via GIPHY
Minimal Cardio (Walking) is less than 40 steps per minute
Very Light Cardio (Walking) is 40 to 69 steps per minute
Light Cardio (Walking) is 70 to 99 steps per minute
Moderate Cardio (Walking) is 100 to 129 steps per minute
Intense Cardio (Walking) is 130 or more steps per minute
Bicycling, Elliptical, Hiking, Jogging, Rowing/Rowing Machine, Running, Sports, Stationary Bike, Steps/Step Machine, Swimming, Treadmill, Workout Classes (HIIT, Zumba, etc.) and the Like
Intensity (minimal, very light, light, moderate, intense) is determined by incline/grade/resistance, speed/pace, gear, and duration, no less.
Resistance
via GIPHY
Weightlifting
How diligent and quick you are in terms of doing one exercise and then moving to another without taking a break in between or talking to other people or the like, as well as the type and order of your exercises, all affect intensity. The following scale is a rough indicator:
*Minimal is 1-2 pounds, 1-8 reps or more per set
*Very Light is 3-5 pounds, 4-12 reps or more per set
*Light is 5-10 pounds, 4-12 reps or more per set
*Moderate is 10 to 20 pounds or more, 8-12 reps or more per set and sometimes maxing out weight (which is fewer reps)
*Intense is no less than 20 to 40 pounds or more, 12 or more reps per set and/or regularly maxing out weight (which is fewer reps)
Bulking = generally higher weight and fewer reps along with increased dietary needs
Cutting/”Toning” (Muscular Endurance) = generally lower weight and more reps along with further reducing regular fat (white fat/yellow fat) to improve muscle appearance
Calisthenics, Yoga, Pilates, Isometrics
Intensity (minimal, very light, light, moderate, intense) is determined by whether the exercise(s)/pose(s) is standing, sitting, prone, or supine relative to duration, length of hold, number of reps, added weight, incline or decline, posture, breath control, and the connection of posture through breath and movement.
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Take the Scientific Metabolism Quiz to learn more.
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