‘Not a Diet Book’ by @jamessmithpt, is great for anyone looking to lose fat. He cuts through a lot of bullshit in the fitness industry in a hilarious manner. Check out his page. One of the things I found useful in his book was the way he broke down calorie expenditure throughout the day. As you can see from the photo – there’s 4 ways we burn calories. Basal Metabolic Rate: BMR – how many calories you burn at rest. Non-Exercise Activity Thermogenesis: NEAT – how many calories you burn through activities of daily living (i.e. house chores, shopping, taking the stairs) Thermic Effect of Food: TEF – how many calories you burn through digestion. Exercise Activity Thermogenesis: EAT – how many calories you burn through exercise.
James uses the analogy of a 10 story building to simplify this down. 7 floors of the building is made up of your BMR. The other 3 floors are made up of our TEF, NEAT and EAT. This can change slightly depending on how much you; eat, exercise; and how active you are outside of your training sessions. Unless your training 4 or 5 hours a day, the change is minimal. This is why strength training is so important for fat loss. Strength training helps you pack on lean body mass. The muscle you build is metabolically active, which means it burns energy at rest (increases your BMR). An increase in BMR = an increase in daily calorie expenditure = a calorie deficit (as long as you aren’t eating more) = fat loss. So while, strength training will burn a few extra calories for that day. The fat loss benefits really come from raising your BMR. It’s also important to note that I haven’t used ‘weight loss’ in this article. The scales can be misleading as you may add on muscle and drop some fat. The scales won’t change but your clothes will fit a little nicer. We recommend aiming for 10,000 steps each day (NEAT), exercising (strength and conditioning) and a consuming a balanced diet (eat real food, mostly plants, and not too much). And if it’s fat loss you’re after, you best be in a calorie deficit. #one22 #fatloss #BMR