Saturday, February 20, 2021 Matt Espeut, Health & Lifestyle Contributor When I ask most people what their fitness goal is the standard respons
Saturday, February 20, 2021
Matt Espeut, Health & Lifestyle Contributor
When I ask most people what their fitness goal is the standard response is to “lose weight”.
When you ask a health professional what’s the best way to lose weight, the standard answer is to create a calorie deficit and eat less calories than you burn.
My answer is always “Build muscle and burn body fat”. That is the simple answer and the tried and true prescription for ultimate health and fitness.
However, there are lots of tiers to the structure, and there are more components to creating a program than just the generalized blanket answers.
Let’s break down the factors to achieving health and fitness, and reverse engineer the overall goal to just “lose weight.”
Our metabolism is what dictates how fast we burn calories at rest. People with a slower metabolism will struggle to lose weight, and people with a fast metabolism will burn calories faster at rest.
The bad news is that our metabolism slows down as we age, however the good news is that there are a few hacks we can include into our daily routine that can help speed up our metabolism, and increase our calorie expenditure.
Your BMR or basal metabolic rate calculates the amount of calories you are able to burn doing the basic daily tasks.
If you work out, you will create a deficit, which will initially lead to weight loss, however, you can’t out exercise a bad nutrition plan.
Your BMR is based on your skeletal to fat ratio and this is an important piece of data to know, otherwise you will be riding the weight loss rollercoaster forever.
Calorie deficit is the concept; however, a calorie is not a calorie, and avoiding empty calories like processed food & sugar will help you achieve your goals faster and more efficiently, but when you restrict your calories too much, and don’t eat enough good quality protein, it creates a negative effect on your attempts to achieve ultimate health and fitness.
A calorie is not a calorie when you are trying to achieve long term weight loss.
Let me give you an example: Say your BMR is 1385, which is your minimum amount of calories needed to function normally throughout the day.
Now say you go on a 1200 calorie a day “diet” and eat crap like bread, processed food, candy and other sugar filled substances.
Will you lose weight on the scale? Probably, however because you restricted your calories, didn’t eat enough protein to maintain muscle mass, you in turn lowered your BMR.
When you lower your BMR, every calorie you eat above your new baseline will result in weight gain.
Yes, you can lose a ton of weight on a liquid diet, or with some of these bullshit starvation diets, however, you will also lose muscle. When you lose muscle, your BMR gets lower, and every time you consume calories above your BMR, you will eventually gain all your weight back.
Building muscle is the best advice I can give anyone wanting to improve their health and fitness.
I have been preaching this concept for over 20 years, and it still holds true to this day.
Walking on a treadmill, running, riding a stationary bike will burn calories, but unless you overload the body with heavy resistance, you won’t build muscle.
In some cases, people over-train in these areas, actually causing a catabolic or muscle wasting situation and breakdown muscle as opposed to building it. When this happens, you are stacking the deck AGAINST yourself and making it tougher to achieve your fitness goals.
Losing the right kind of weight, while you preserve precious muscle mass is the formula for long term weight loss and overall fitness.
So how do you do that you may be asking?
Here are some bullet points, and if you need help or want more info with these tasks, reach out to [email protected] or visit mattespeut.com and we can get you on a tried and true program once and for all.
Build muscle by
• Lifting weights and doing H.I.I.T training. High intensity interval training is the best way to build muscle and burn fat because you are overloading the body with heavy resistance, while keeping the heart rate elevated. At Providence Fit Body Boot Camp, we are the best in the business at creating this type of workout program.
• Eat enough high quality protein. You can’t build a house without raw materials, and you can’t build muscle without high quality protein. Don’t waste your calories on processed foods that contain empty calories. Shoot for .75 – 1 gram per pound of bodyweight and you will be good.
• Hydrate. Your muscles love water, and will grow and function 100% better when you stay hydrated. Consume 1oz of water per pound of bodyweight daily for adequate hydration.
• Rest and get enough sleep. Your body rebuilds and utilizes nutrients while you sleep, so be sure to get enough quality z’s per night to support muscle repair and growth.
Burn fat by
• Creating that calorie deficit. It takes a 3500 calorie weekly deficit to burn 1lb of body fat, so be sure you aren’t eating more than you are burning. YES, even if all your food is healthy, you won’t lose weight by overeating more than you burn.
• Restricting high glycemic foods that are high in sugar. When you eat sugar and processed food, you are creating an unfavorable insulin response in the body. When your hormones are in disarray, you go into fight or flight, and the body’s defense mechanism stores fat.
• Just like building muscle, HIIT training is the best way to preserve muscle while torching unwanted body fat.
• Increase your meal frequency. When you consume your proper amount of calories over 4-5 meals daily, your body burns calories faster, and you stay satisfied throughout the day, lowering the possibility of overeating.
Many people want to lose weight BEFORE they start going to the gym, which in my opinion is ass backwards.
When you build muscle, losing weight gets easier because you elevate your BMR which in turn burns calories faster.
We use In Body to gain a client’s data, so we can prescribe a customized plan for each individual, and create an accurate macronutrient breakdown when creating a nutrition plan.
Before this I was just guessing. The good news is that I have over 25 years of trial and error experience, so I had a good track record of helping people dial in their nutrition requirements, but now we have accurate data and know exactly what type of weight you are losing.
Hopefully this article was helpful to you. I love feedback, so please let me know if you received value from all this, and please do NOT hesitate to reach out if you need any further help.
It is our mission at Providence Fit Body Boot Camp to change lives for the better, and if you need any help in this area, drop us a line, and we will be honored to assist in any way possible.
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