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About four in 10 men will have low testosterone at age 40. The likelihood of low testosterone increases as you get older. More than half of men in their 60s and 70s have low testosterone. Low testosterone can impact your body in many ways. It can affect your:
It is possible to lose weight without exercising. Shifting to healthier eating, with increased fiber and fewer added sugars, can achieve weight loss with minimal exercise. But physical activity is an integral element of the formula for healthy living, as well as maintaining the proper weight. You need exercise to keep that lean muscle and prevent excessive fat from returning.
When most people think of energy expenditures, they think only of exercise. But in reality, there are three important components that will determine your calorie expenditures for the day, or your total energy expenditure (TEE). The first component is your resting metabolic rate, which means your metabolism. Your resting metabolic rate represents the calories the body burns to maintain vital body functions (heart rate, brain function, breathing, etc.). In simple terms, it is the number of calories you would burn if you were awake, but at rest all day with no physical exertion.
The second component that determines your energy expenditure is the amount of activity you do during the day through your work. Depending upon the activity level you perform during the day, your calories burned will vary. Even a sedentary person who sits in front of a computer will burn a small number of calories.
The third component is exercise. Your TEE is the sum of these three components, the total calories you burn in a 24-hour period. So if you eat the same number of calories as your TEE calculation, you will maintain your weight; if you eat more than your TEE calculation, you will gain weight; and if you eat less than your TEE, you will lose weight. It sounds simple, but it's a very powerful formula to understand.
Find out more about this book:
Eating Free: The Carb-Friendly Way to Lose Inches, Embrace Your Hunger, and Keep Weight Off for Good
Fitness expert Kimberly Garrison discusses whether or not you can lose weight by exercise alone. Watch Kimberly Garrison's video for tips and information on fitness, health and wellness.
A calorie is simply a unit of energy. Specifically, a calorie is the amount of energy required to raise the temperature of 1 gram of water by roughly 2 degrees Fahrenheit. So, in order to burn more calories you have to find ways to burn more energy throughout the day. Try taking the stairs instead of the elevator for example, or park further away from your workplace – requiring you to walk more. In addition to the little things such as those just mentioned, strength training is one of the most effective ways for you to burn more calories because it helps to maintain or even increase your muscle tissue. As you challenge your muscles through strength training, it requires energy (calories) for your body to repair and rebuild them, which ultimately makes them stronger and more toned. Try to perform strength training exercise 2-3 days a week using whole-body moves that challenge multiple muscles at the same time like the Squat, Curl, to Overhead Press with 2-Arms.
