Professional bodybuilder and physical trainer Paul Revelia regularly shares tips for Loss of fat On his YouTube channel informed by his own experiences preparing for competitive fitness shows, and in a new video, he explains the “do nothing” approach to reducing body fat that he uses with some of his clients.
“Weight loss is more complex than ‘move more, eat less,'” he says. “Yes, all weight loss stems from a caloric deficitbut what is a caloric deficit?
He goes on to explain that knowing your Basal Metabolic Rate (BMR) can be an incredibly useful tool if your goal is to lose fat. BMR is the number of calories your body naturally burns through its ordinary functions each day, outside of any additional physical exertion. BMR calculators are available online, and once you have that number, it’s easier to figure out what kind of realistic calorie deficit to get into your diet so you can lose weight without increasing your physical activity.
“Your basal metabolic rate will actually drop as you lose body fat, because your body doesn’t require as much energy to function,” says Revelia. “It’s like driving a car down a highway and it has a trailer attached…If you drop the thousand-pound trailer, your car will be efficient and require less fuel to run.”
He also notes that as you continue to be in a caloric deficit and your BMR decreases, you may feel more tired and your body may burn fewer calories to try to conserve energy. This is called mitochondrial efficiency, where the body becomes more efficient in daily movement.
When you hit this sticking point, a common tactic is to add more cardio to your routine and shed a few extra calories, but Revelia thinks you’ll see diminishing returns here. Her advice is to introduce a “diet break” instead: As your BMR drops, temporarily increase the number of calories you’re consuming and increase energy expenditure through exercise.
“As much as most people want to go straight to the goal… the results I see for people who take these diet breaks have been life-changing,” he says, “because when we reach our goal weight, we’ve I haven’t been dieting that hard for so long that we’re basically in the crapper… My competitors drop to stage weight and can actually stay there with their calories close to what they were before they started the diet.”
This content is created and maintained by a third party and is imported into this page to help users provide their email addresses. You may be able to find more information about this and similar content on piano.io
