Yesterday I told you 3 different ways to create a 300 calorie deficit:
- Skip the morning bagel (-300 calories) which sucks
- Walk on the treadmill for an hour and half (-300 calories) boring
- Perform a very high intensity interval session (-300 calories) quick and high on results
All 3 instances, created an immediate 300 calorie deficit; however, scenario 1 sucked, scenario 2 really sucked, and scenario 3 beat them all–by far.
Here are 3 other “scenarios”, with another lesson to be learned.
Out of the below 3 individuals, who do you think will burn more fat and achieve better/faster results?
Scenario #1 – Person A
- Basal Metabolic Rate (# of calories burned per day while resting) of 2,000 calories
- No additional calories burned per day through exercise
- Total calories burned: 2,000
- Dietary intake: 1,300
- Deficit: -700 calories
Scenario #1 – Person B
- Basal Metabolic Rate of 2,000 calories
- Additional 200 calories burned per day through exercise
- Total calories burned: 2,200
- Dietary intake: 1,500
- Deficit: -700 calories
Scenario #1 – Subject C
- Basal Metabolic Rate of 2,000 calories
- Additional 600 calories burned per day through exercise
- Total calories burned: 2,600
- Dietary intake: 1,900
- Deficit: -700 calories
Paying careful attention to the 3 scenarios above, you see that Subject A, Subject B, and Subject C all have a BMR of 2,000 calories, and all subjects are creating a -700 caloric deficit daily.
Who do you think will be more successful?
If fat loss were simply a mathematical phenomenon, then all three subjects would have equal success and would experience the same exact fat loss, right? But, there’s FAR more to fat loss than just the math.
Fat loss is largely hormonal (yes, I’m aware, that was redundant). Indeed, a caloric deficit must be in place for fat loss to occur, but not all of them are “equal”.
Subject A, while still being negative 700 calories, is creating a hormonal environment in the body that will fight fat loss. Subject B is slightly better, but still far from optimal.
Subject C is the clear winner here. Although Subject C is creating the same exact numerical -700 calorie deficit, this individual will without a doubt experience greater fat loss and overall results.
Why?
When you decrease calorie intake, the body’s anti-starvation mechanisms are alerted and it creates a hormonal environment conducive to fat storage and preservation.
So, if you need to create a calorie deficit to burn fat, but you DON’T want to drastically reduce calorie intake for the reasons mentioned, what are your options?
Eat more. Exercise more. Lose more.
It really is THAT simple.
Simply put, the more calories you burn through exercise (versus a dietary caloric deficit), the greater your fat loss results will be. ALL THE TIME!!!
Fat burning enzymes will be elevated, the body will remain happy from a nutritional standpoint, and let’s fact it, eating an additional 600 calories per day is a lot more livable from a psychological standpoint than attempting to create a large caloric deficit through diet alone.
My challenge to you: Starting this week, on top of what you are already currently doing, add an additional 300 calories to your daily diet, and strive for an additional 45 minutes of intervals (broken up into 3 sessions).
Watch what happens. You’ll be surprised.
Or maybe now that you’re “in the know”, you won’t be.
Questions? Comments? Shoot me an e-mail.
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