These filaments overlap each other to a greater or lesser extent. Introduction To The Muscular System by Human Physiology

Here is a useful image which shows a sarcomere at rest, followed by that same sarcomere in a contracted state.

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B. Actin Introduction To The Muscular System by Human Physiology

Actin is the “thin” filament in skeletal muscle. It also provides the myosin globular head with an area to bond with during the excitation-contraction coupling. However, actin also contains troponin and tropomyosin, the latter of which must be pulled away from actin in order to reveal the bonding area. Otherwise, crossbridge formation will not occur.

Actin is anchored to the sarcomere by a protein called nebulin

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A. Myosin Introduction To The Muscular System by Human Physiology

About 2/3rds of all skeletal muscle protein is myosin. It is made up of two protein strands twisted together, with one end of each strand folded into a “globular head”.

This globular head is the region which bonds to actin and forms a cross bridge.

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4. Maintain a line of pull as close to your body as possible. Before You Start...(The Fundamentals!) by Principles of Resistance Training 27

Putting this all together, we want that center of gravity, throughout the whole lift, to be as close to our base of support, and thus our line of pull, as possible. Check out this video for a deeper discussion.

Here is a nice example of maintaining a straight line of pull, and keeping it as close to the body as possible. There is virtually no outward swing, but just a straight up and down motion.
http://youtu.be/jpXqVba1mFo

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-Stats to know Weight Loss And What You Should Know by Mahony Brogan (Ft. Health Genius)

From the CDC:

  • Percent of adults age 20 years and over who are obese: 35.9% (2009-2010)
  • Percent of adults age 20 years and over who are overweight, including obesity: 69.2% (2009-2010)
  • Percent of adolescents age 12-19 years who are obese: 18.4% (2009-2010)
  • Obesity-related conditions include heart disease, stroke, type 2 diabetes and certain types of cancer, some of the leading causes of preventable death.
  • The estimated annual medical cost of obesity in the U.S. was $147 billion in 2008 U.S. dollars; the medical costs for people who are obese were $1,429 higher than those of normal weight.

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-Terms to know Weight Loss And What You Should Know by Mahony Brogan (Ft. Health Genius)

Terms you might want to know:

  • Basal Metabolic Rate — the minimum number of calories that your body requires to complete its normal functions, such as breathing, breaking down food, and keeping your heart and brain working.
  • Caloric expenditure — the amount of calories you burn while performing a specified activity or the sum total of activities through out the day.
  • Caloric deficit — occurs when the number of calories you consume is less than the number of calories you expend each day.

“Toning”

Sorry to say, but fat loss can not be localized. It is impossible to target a certain body part for fat loss.

Also, physical activity, exercise, and fitness all describe different things (See here for more info).

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7. Most fat loss results from an increased metabolism combined with an increase in leisure time activity. Weight Loss And What You Should Know by Mahony Brogan (Ft. Health Genius)

Most fat loss that occurs due to physical activity actually occurs after that physical activity. Something called post exercise oxygen consumption [EPOC] occurs, which essentially means your metabolism is increased for up to 48 hours after exercise.

Combining light to moderate exercise for 30 minutes, 3 times a week with more leisure time activity can change your life. The number of hours you spend sitting each day is great predictor of mortality. In general, you want to lower this number. Here are some tips:

  • Park as far away from things as you can.
  • Walk your dog more often.
  • If you work a desk job, spend 6 minutes up moving around for 54 minutes you’re in a chair.
  • Set aside 20 minutes each day to cleaning or straightening up.

More Activities

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6. The percentage of fat we are burning at any one time is inversely proportional to the intensity of the activity. Weight Loss And What You Should Know by Mahony Brogan (Ft. Health Genius)

In General

This is a sort of confusing notion, but keep in mind the fact that you burn more fat as a % of your energy expenditure while walking as compared to running, which primarily burns available carbohydrates.

Important to remember:

  • All 3 systems are always working, but the dominant system is determined by the intensity of an activity.
  • The body’s favorite sources of energy, in order, are: (1) glucose, (2) protein, (3) fat. Yes, ironically, your body does not like to use fat stores for energy production.
  • The body burns fat in two scenarios: (a) Glucose stores are depleted and muscle protein can not meet energy requirements or (b) energy is not required at a fast pace (i.e. you are just walking as opposed to running).

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February 24th, 2014

While this is true, it is important to remember that regardless of which mechanism the body is using for fuel, as long as one is in a caloric deficit at the end of the day (or week), fat will be burned off of the body. No matter if the calories are burned through sprinting, walking, or doing no physical activity at all, as long as a caloric deficit is present, fat will be lost.

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5. 1 lb of body fat is equal to 3500 calories. Weight Loss And What You Should Know by Mahony Brogan (Ft. Health Genius)

Think about this: you must expend at least 3500 more calories a week than you consume. This works out to a caloric deficit of about 500 calories per day in order to lose 1 lb of fat per week.

Again, functioning at a caloric deficit literally means our body is consuming itself for energy. This is not generally a good thing, and losing any more than 1-2 lbs per week on average is not healthy.

Also, it’s just not useful to lose more weight than this. Most people want to lose fat, but losing more than 1-2 lbs of weight per week signifies that you are losing water and muscle, neither of which is good.

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2. To lose weight, you must expend more calories than you consume. Weight Loss And What You Should Know by Mahony Brogan (Ft. Health Genius)

In order to burn off what you have, you must force your body to break itself down. This requires a caloric deficit.

To give you a more specific idea of what this means:

  • Sedentary men require between 2,000 — 2,600 calories a day. Sedentary women need about 1,600 — 2,000 calories a day.
  • Men who engage in light activity 1 to 3 days per week, burn 2,228.3 per day and women burn 2,052.9 calories.

In this case, active men and women should burn enough calories each day to maintain a caloric deficit. However, in reality, less than half (48%) of all adults meet the 2008 Physical Activity Guidelines.

Side note:

Resistance training is an important component of weight loss due to the fact that:

  1. It prevents the muscle loss which naturally occurs when weight is being lost.
  2. The more lean body mass you have, the higher your average metabolism. (see basil metabolic rate)

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