Hey I’m Spencer and today we’re going to
be looking at some of the key terms that you need to understand when it comes
to setting up your diet correctly. So firstly we’re looking at your basal
metabolic rate or your BMR as it can be called. Okay your basal metabolic rate is
the number of calories that you need to support your body and all of its
functions if you were just lying down. So say for instance if you just sat down,
lay down and watched Netflix all day, did nothing else, this is just how many
calories you need just to support that. Not with any exercise. Not with any work,
nothing else just so your body can just be. And not change. So the next place
we’re going to look is what we call your maintenance calories. Now
maintenance calories is not your basal metabolic rate but the two are often
confused, and how they’re different is your basal metabolic rate does not
account for calories you need to support exercise and your non exercise. Okay so
say for instance if we’re going to go training today but we’re also going to
walk the dog, we also walk to work, we need to
establish a number of calories that is going to support all of those things in
a way that your body will stay exactly the same, so it’s not going to change too
much to all, your body weight it’s not going to go up or down, we need to know
that number. Now it seems like a strange thing to try and work out, why would you
want to know the number by which your body stays exactly the same?
Well the key thing is and it’s that this is a really important factor is if we
know what that number is to a degree of accuracy then we can start to establish
how many calories you need to either drop body weight or to increase it. So the next place we’re going to look is your surplus calories. So surplus
calories are what you will need if you want to gain body weight. So typically
speaking we will look to establish a maintenance where your body is staying
exactly the same and then we’ll look to add some calories on top of that, usually
in the form of carbohydrates and fats if we’re looking to push your body weight
up. Regardless of whether you’re going to move your body weight up or
down, typically you’re going to need the same amount of protein each day to
maintain your muscle mass and from there we’re going to
move your calories up and down by manipulating how much carbs and fat you
have. So if you are looking to gain some muscle mass typically speaking a
conservative gain is going to be 300 calories, normal is going to be
about 500 calories on top of your maintenance and maybe if we’re going to
be a bit more aggressive, you’re training quite hard you might push it further up
to sort of 750 or maybe even 1,000 calories for those people who
don’t gain fat mass quite easily. But make sure that if you are
looking to gain muscle mass we can’t be too careful and looking to sort of
scrimp back, we do actually need to make sure you’re eating more food. And the final point
we’re going to talk about today is a calorie deficit. Now this is
one you hear a lot, there’s a lot of debate in the nutrition world about a
lot of people who think that you can achieve fat loss without a deficit. My
view and the view of many in the science community is that you absolutely do need
a calorie deficit in order to drop body fat. So what we need to do to
achieve that is firstly to work out your maintenance calories and then to drop.
And similar to the calorie surplus that we’ve already explained, a
conservative drop is going to be around 300 calories, normal is about 500
calories daily below your maintenance and then you can have a much more
aggressive drop of around 1,000 calories. Now something to know here is
that if you have a lot more weight to lose and carrying a lot more
body fat your metabolism works quite differently to somebody who’s quite lean.
So somebody who’s quite lean being a long way you know maybe 750 or 1,000
calories below there below their maintenance can be very difficult
and also you know they’re going to get very hungry at that level. Now somebody
who’s carrying a lot of body fat has a slightly different metabolism, they have
an enzyme called CD36 which makes it more easy for them to get hold of fuel
from their fat cells. So actually the bigger you are, the more you can achieve
more of a deficit and typically speaking if we’re working with somebody for a fat
loss goal it can be an advantage to showing a more progressive,
more aggressive drop in the early stages so that can get that
buy-in from you, you can start to see the progress in
your body and then we can look to level it out something that’s more
comfortable from there.

Key Terms – STORM Fitness
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