Enjoy this guest post by Big Sky Coach Ryan Bourgeois.
Ryan is an NASM Certified Personal Trainer with certifications in Nutrition, Corrective exercise, Bodybuilding and Senior Fitness. He’s also has a Weight Loss Specialist through NASM and behavior modification certification through NESTA. Ryan is also a DYT (Defend Yourself Training) Coach at the Simsbury Big Sky location.
How we use calories
Food (calories) = energy
Our bodies use energy in 4 different ways and if you learn to understand these, you may hit your goals in less time!
First, there’s BMR (Basal Metabolic Rate). This is the number of calories needed just to stay alive and function properly, and this rate increases when the other 3 steps below are increased. BMR accounts for 60-75% of calories burned in a day.
You can calculate yours HERE.
Second, the TEF (Thermic Effect of Food). This is the calories your body uses when trying to digest, absorb and metabolize the food that you eat. This accounts for 10% of calories burned in a day. Protein being the highest fat burning macronutrient because it burns the most calories just when digesting in comparison to carbs and fats.
Third, is EEE (Exercise Energy Expenditure). This is the number of calories burned during exercise. This amount varies for everyone, and results can range from 250 calories to 500+ calories burned per day.
Fourth, is NEAT (Non-Exercise Activity Thermogenesis). These are all the activities you do outside of exercise, which also burn calories. Things like walking the dog, yardwork, chores around the house…any movement. When you increase the amount of muscle you have, you increase the number of calories that are burned during these NEAT activities. This accounts for between 15-30% calories burned in a day.
So, if your goal is to lose weight/bodyfat some great places to start are…
-increase your protein intake.
-strength/resistance train 3-5 days a week (with a Big Sky Coach).
-move more throughout your day.
-plan your movements out in advance.
-log or journal your eating habits to bring more awareness to what you’re consuming throughout
the day (and sometimes what you’re NOT eating each day).
-aim for 6-9hrs of quality sleep each night.
-consistent hydration throughout the day.
Making these small changes can help you get started. And if you’re looking for additional support in achieving your exercise and nutrition goals, we’re here to help!
Sign up for our FREE 10-Day Personal Training Experience HERE and start seeing results faster!
See you at Big Sky!
* Open to both Members and Non-Members. Must not have done Personal Training, Team Training or a Team Training Trial in the past 6 months.