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where do calories go?

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“Like, where do calories even go?”⁣

There are 4 main components to energy (calorie) expenditure and the biggest component is your Basal Metabolic Rate. Spending your time and energy maximizing THIS component will make the most difference in your body composition. ⁣

Here are some things I need you to know:⁣

>> 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. ⁣

>> 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” mentality falls apart because your body adapts to burn less and less via multiple mechanisms. ⁣

>> the biggest contributor to your calorie expenditure is your basal metabolic rate – not your exercise routine.

Increase BMR 101:⁣

1. lift heavy, challenge your body.⁣
2. eat enough calories.⁣
3. eat enough protein.⁣
4. repeat forever. ⁣ ⁣

So, the next time you ask things like:⁣

“Why do I need to eat so much?”⁣
“Are you sure I need to eat so much on rest days?” ⁣

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 ride this week because you think it will get you to your goals faster – step away from the bike and take a walk outside instead.