Are you in Canada? Click here to proceed to the HK Canada website.

For all other locations, click here to continue to the HK US website.

Human Kinetics Logo

Purchase Courses or Access Digital Products

If you are looking to purchase online videos, online courses or to access previously purchased digital products please press continue.

Mare Nostrum Logo

Purchase Print Products or Ebooks

Human Kinetics print books and Ebooks are now distributed by Mare Nostrum, throughout the UK, Europe, Africa and Middle East, delivered to you from their warehouse. Please visit our new UK website to purchase Human Kinetics printed or eBooks.

Feedback Icon Feedback Get $15 Off
Skip to content
  • Call Us

    800.747.4457

  • Hours

    Mon-Fri 7am - 5pm CST

  • Contact Us

    Get in touch with our team

  • FAQs

    Frequently asked questions

Human Kinetics
Search Log in Cart
Menu
  • Browse By Subject
    • Browse By Subject
    • A-F
      • Active Aging
      • Anatomy
      • Aquatics
      • Athletic Training and Therapy
      • Biomechanics
      • Coaching and Officiating
      • Dance
      • Fitness and Health
    • G-P
      • Health Care in Exercise and Sport
      • Health Education
      • Kinesiology/Exercise and Sport Science
      • Motor Behavior
      • Nutrition and Healthy Eating
      • Physical Education
      • Physical Therapy/Physiotherapy
      • Physiology of Sport and Exercise
      • Psychology of Sport and Exercise
    • Q-Z
      • Recreation and Leisure
      • Sport Management and Sport Business
      • Sports and Activities
      • Strength Training and Conditioning
      • Stretching, Flexibility, and Recovery
  • K-12 / Higher Education
    • K-12 / Higher Education
    • K-12
      • State Adoptions
      • Find a K-12 Sales Rep
      • K-12 Review/Desk Copy Request
    • Higher Education
      • Adopting a Textbook
      • Find a Higher Education Sales Rep
      • Higher Education Review/Desk Copy Request
      • Custom Textbooks
      • Instructor Ancillaries
  • Professional Education
    • Professional Education
    • Continuing Education Center
    • PE Central Professional Development
    • Teacher Professional Development
    • Coach Education
  • Student Resources
    • Student Resources
    • Accessing Online Materials
    • Browse HKPropel Access
    • K-12 Online Resources
  • Discover More
    • Discover More
    • Newsletters
    • Scholarly Journals
    • Blogs
      • Excerpts
      • Active at Home
      • Buying Guides
      • Dance
      • Learning with HK
      • Physical Education and Health
      • Strength, Conditioning, and Fitness
    • Podcast
    • Webinars
    • My Account
  1. Home
  2. Excerpts
  3. Increasing metabolism in your clients
  • Fitness & Health
  • Sport & Exercise Science
  • Physical Education
  • Strength & Conditioning
  • Sports Medicine
  • Sport Management
  • Dance

Increasing metabolism in your clients

This is an excerpt from Secrets of Successful Program Design by Alwyn Cosgrove,Craig Rasmussen.

Daily energy expenditure consists of three components: Resting metabolic rate (RMR minus the sum of BMR plus basic living), diet-induced thermogenesis (DIT), and energy cost of physical activity (see figure 4.1).

Figure 4.1 Daily energy expenditure.
Figure 4.1 Daily energy expenditure.

Often, when you explain this to potential fat-loss clients, their first instinct is to decide that they will determine their resting metabolic rate (the amount just needed to survive) and only consume calories for that number, or even below. They think that all their additional metabolic demands (the thermic effect of feeding and activities) will create a massive deficit so that they will lose fat rapidly.

While it’s true that the idea of any fat-loss plan is to cut calories and create a gap between intake and output, with the goal of burning fat stores, it’s important to note that when we consume too few calories to support basic functions, the body simply slows down everything because it doesn’t have enough energy to function efficiently.

Extreme low-calorie diets don’t necessarily expend more body fat. Instead, muscle is burned (it’s easier for the body: four calories per gram for muscle (protein) instead of nine calories per gram for fat). Lean muscle is a major factor in resting metabolic rate, so losing muscle will actually cause metabolism to decrease quickly. Maybe someone used to burn 2,000 calories per day at rest, but after losing a few pounds of muscle, now burns only 1,800 calories or so. Therefore, it becomes very easy to eat less than ever but actually gain weight because there is no longer a deficit. At our facility, we have found that the majority of clients, especially women, have a lifetime history of dieting and have lost muscle, as described previously, over and over again by eating low-calorie diets. Eventually, their bodies get to a point where their muscle mass, and therefore metabolism, is so low that previously effective low-calorie diets no longer work, and they decide to hire a professional. By the time they turn to us they usually have a history of low-calorie diets that we have to undo.

Increasing activity levels and increasing muscle, with the result of increasing RMR is a more effective approach than just cutting calories from the diet. Dieting deprives the body of energy, and that works to an extent, but ramping up the system demands is the more effective way to go. Therefore, a metabolic resistance training program is key; this not only increases calories burned, but it also forces the body to recognize muscle, meaning that during a caloric deficit it will burn fat stores, not muscle. Acknowledging muscle as it pertains to exercise is one of the most important factors in changing body composition (body fat to lean tissue ratio). In other words, exercise designed to grow, or at least maintain, muscle (i.e., resistance exercise) is one of the most important factors in an exercise program designed to change a person’s ratio of body fat to total body weight.

In summary, our goal when designing fat-loss programs is to increase metabolic rate to accomplish the following:

  • Burn as many calories as possible through resting metabolic rate (lean muscle is metabolically active so building muscle, or at least maintaining it, is extremely important).
  • Burn more calories through the thermic effect of food by adjusting meal frequency and manipulating macronutrients. (The thermic effect of protein is twice as high as the thermic effect of fat or carbohydrate.)
  • Burn calories through metabolic disturbance (increased activity levels and EPOC).
  • Create a gap between total metabolism (calories burned) and intake (calories consumed). In addition, increase calories burned so that calories consumed can be as high as possible. If this situation is met, and adequate protein is consumed and an effective resistance training program is implemented, the body will borrow from its fat stores.
More Excerpts From Secrets of Successful Program Design

SHOP


    HK INSIDER

    Get the latest insights with regular newsletters, plus periodic product information and special insider offers.

    JOIN NOW


    Latest Posts

    • Outdoor recreation and adventure activities lead to positive health outcomes for children
    • Schools offer a wide variety of adventure programs for children
    • Using sport to change society
    • Despite progress, equity remains a pressing challenge for women in sport
    • What today’s athletes expect from coaches
    • Barriers to youth participation in physical activity and sport
    Back to top

    About Our Products

    • Catalogs
    • Special Offers
    • Newsletters
    • Report Piracy

    Services

    • Review/Desk Copies
    • Customer Service
    • Accessibility
    • Business to Business

    About Us

    • About Human Kinetics
    • About Lotus Books
    • Career Opportunities
    • Become an Author

    Contact Us

    1607 N. Market Street
    Champaign, IL 61820

    p: 800-747-4457 / f: 217-351-1549

    CustomerSupport@hkusa.com

    • Facebook
    • YouTube
    • Instagram
    • TikTok
    • Pinterest
    • Twitter
    • LinkedIn
    Payment methods accepted
    • American Express
    • Apple Pay
    • Diners Club
    • Discover
    • Google Pay
    • Mastercard
    • Visa

    © 2025 Human Kinetics.
    • Terms & Conditions
    • Privacy Policy
    • Product Safety
    • Safe Harbor Policy
    • Returns Policy
    • Shipping Policy
    • Continuing Education
    Human Kinetics Virtual Assistant