Professional bodybuilder and fitness trainer Paul Revelia regularly shares tips for fat loss On her YouTube channel, she’s inspired by her own experience preparing for competitive fitness gigs, and in a new video, she explains the “do nothing” method of reducing body fat that she uses with some of her clients.
“Losing weight is more complex than ‘move more, eat less,'” he said. “Yes, all weight loss processes come from Lack of caloriesBut what is a calorie deficit? ”
He explains that knowing your basal metabolic rate (BMR) can be a very useful tool if your goal is fat loss. Basal metabolic rate is the number of calories your body burns naturally through its normal functioning each day, apart from additional physical exercise. Basal metabolic rate calculators are available online, and once you have that number it’s easy to figure out what kind of realistic calorie deficit to include in your diet so you can basically lose weight without having to increase your physical activity.
“Your basal metabolic rate will actually decrease as you lose body fat, because your body doesn’t need a lot of energy to run,” says Revelia. “It’s like driving a car down the highway and you have a trailer attached to it… If you drop a trailer that weighs a thousand pounds, your car will be efficient and require less fuel to run.”
He also points out that as your calorie deficit continues and your basal metabolic rate decreases, you may feel more tired and your body will burn fewer calories trying to conserve energy. This is called mitochondrial efficiency, because the body becomes more efficient in daily movements.
When you hit that hard point, the common tactic is to add more cardio to your routine and drop a few extra calories, but Revelia thinks you’ll see diminishing returns here. His advice is to offer “diet breaks” instead: When your basal metabolic rate drops, temporarily increase the number of calories you consume and increase energy expenditure through exercise.
She said, “As most people want to move forward towards achieving a goal, the results I’ve seen for people taking these diet breaks are life changing, because when we hit our target weight, we’ve been dieting so hard for a long time. so long that we’re in the mood… my competitors fall into the weight phase and can actually stay there with their calories close to what they were before the diet started.”
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