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how to burn more calories at rest

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HOW TO BURN MORE CALORIES a̶t̶ ̶r̶e̶s̶t̶ ALL THE TIME⁣

There are 4 main components to energy (calorie) expenditure (burn) and the biggest component is your Basal Metabolic Rate. So hear this: spending your time and energy maximizing THIS component will make the most difference in your body composition. ⁣⁣
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>> The more muscle mass you have on your frame, the more calories you burn every day. It’s in your best interest to do everything you can to build and maintain muscle. ⁣This includes challenging strength training to stimulate growth + eating enough to support growth. ⁣
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>> Your body will adapt to the stimulus you apply. Eat more, burn more – eat less, burn less. This is where the “eat less, move more” sentiment falls apart because your body adapts to burn less and less via multiple mechanisms. ⁣
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>> The biggest contributor to your calorie expenditure is your basal metabolic rate (BMR) – not your exercise routine. I don’t care how many calories your watch says you burned during that bootcamp class. ⁣
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Increase BMR 101:⁣⁣
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1. Lift heavy, challenge your body.⁣⁣
2. Eat enough calories.⁣⁣
3. Eat enough protein.⁣⁣
4. Repeat forever. ⁣ ⁣⁣

When you question recommendations, I’m probably gonna say:⁣

Yes, you need to eat this much.⁣
Yes, even when you are not active. ⁣
Yes, even if you didn’t perceive your workout as “hard enough”.⁣

Think about your strong, strong muscles (and heart, and lungs and brain and hormones and more)! Does the need for calories suddenly go away when you’re not active? Of course not! ⁣⁣

Instead of trying to muster the energy for a 5th Peleton interval ride this week because you think it will get you to your goals faster – step away from the bike, take your dog for walk outside instead.