Secrets to eating more and maintaining a lean body
CAMP FALLUJAH, IRAQ (Jan. 19, 2006) -- The trend across camp is apparent; as service members redeploy back to the states, more and more are attempting to physically burn off those extra servings from the chow hall to produce a leaner, meaner body. It may be too late to burn off the junk food received inside care packages from mom, but it’s never too late to begin the proper exercise program needed to meet personal fitness goals.
II Marine Expeditionary Force (FWD)
Computed Name: Cpl. Ruben D. Maestre
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A good exercise program includes consistency in exercise, moderation in diet by eating more times but smaller portions throughout the day and some knowledge of exercise physiology, according to Cmdr. Steven Galeski, group surgeon, Group Aid Station, II Marine Expeditionary Force, Headquarters Group, II MEF (FWD).
“If you do a little bit of each [types of exercises] building muscle mass and spread your feeding out so you put less calories into your body, you’re going to lose weight,” said Galeski. “I guarantee it’s really that simple, but you have to be motivated to do it and you got to know how to do it.”
Knowledge of exercise physiology is essential to obtaining successful goals in the battle against the bulge. One ounce of muscle is approximately four times smaller than one ounce of fat and the same ounce of muscle burns approximately four times as many calories as an ounce of fat, according to Galeski.
In addition to aerobic exercise, Galeski recommends anaerobic exercise through resistance or weight training, arguing the muscle breakdown and buildup which occurs, increases our Basal Metabolic Rate—the thermostat for burning calories.
“When you exercise to lose weight, the first thing that’s going to happen is your going to gain weight,” he said. “But that is the transition from burning up fat to making lean muscle which burns up more calories.”
The other factor to meeting personal fitness goals is proper dieting. Galeski recommends a daily caloric intake spread out in five meals instead of three and eating more of your food earlier in the day to allow daily activity and exercise to burn calories.
“Research has proven conclusively that if you eat more frequently than three squares a day, you will put fewer calories in your mouth,” he said. “If you don’t eat breakfast usually most people starve and will eat a big lunch, and if they skip lunch then the hunger builds up which almost guarantees a big dinner. And what do most people do after dinner? They sleep.”
Understanding how the human body functions and combining consistent exercise and proper dieting will help anyone meet their fitness goals.
“Using the techniques that Cmdr. Galeski teaches, it is a definite, safe, effective way to lose weight,” said Staff Sgt. James D. Tunis, ammunition chief, logistics section, II MHG, II MEF (FWD). “Proper diet and exercise to build lean muscle mass will strip the fat away. I have been using the techniques taught to me by Cmdr. Galeski and have lost over 30 pounds.”
Galeski recommends increasing your BMR through proper exercise. Physical fitness increases the thermostat and helps burn calories at a higher rate hours after the physical activity. Anaerobic exercises burn calories for 8-12 hours after the workout and aerobic exercise burn calorie for approximately 12-18 hours.
A combination of increased muscle mass which burns calories faster than fat and proper dieting of meals is a recipe to fighting off extra weight gain.
“Spread the amount of food you eat in one days’ time into four or five feedings and our brain will not want you to binge,” said Galeski. “Resistance workouts increase more muscle mass plus your Basal Metabolic Rate increases. With moderation in exercise, eating and a little bit of knowledge, you should be a success.”
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