Whether your goals are to lose weight, build muscle, or the magical chimera of doing both at the same time, calories do matter. Macro nutrients ratios (fat, carbohydrates, and protein) will influence not only weight loss or weight gain, but body composition as well. Nutrient timing is another part of the puzzle.
My best results have always come while tracking what I am eating, especially for weight loss. The question is what is your BMR (basal metabolic rate) and what changes when you add exercise. Here a link to a BMR calculator. All we are talking about her is the amount of calories your body burns while at rest on an empty stomach.
Now, you might have noticed from this picture that I burn a ton of calories when I exercise... probably because I am aerobically inefficient and can get my heart rate up and keep it up.
We started working out at Orangetheory Fitness about a year ago. They use heart rate monitors to guide workout intensity into the fat-burning, post workout calorie burn promised land. You are supposed to stay in the green, orange, and red zones.
I pretty much just stay in the red, because I am dumb and a glutton for punishment. The great thing about Orangetheory and similar programs is that you can adjust your pace while still working out with the group. Enough about me; we all see that I can push myself hard.
Is that enough to lose weight?
No. Because it probably means I am going to eat more.
The trick is to track your macro nutrients, measure results, and adjust.
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