![]() So, if your client's goal is weight loss, the most important part of this is increasing lean muscle mass with full-body exercises to increase their BMR. Your body metabolizes fat throughout, and targeting muscle groups (while helpful for building muscle) won't remove fat from a specific area in the body. In other words, you aren't going to magically lose belly fat by just doing crunches and targeting your obliques. Most fitness professionals understand that abs are created in the kitchen, not in the gym. One tact that is popular in fitness mythology is that by working out your core, you will develop six-pack abs. Don't Let Clients Focus on "Specific Areas" When Losing Weight You might even need a few extra calories to fuel your body in this situation. Now, pair that with a 1,500-calorie intake per day, and you have a much more extensive calorie deficit every day. So, with the same time spent, just with a different exercise, your increased BMR would be 2,100 calories per day, plus the additional calories of the more-intense workout. If you burn an extra 25 calories an hour in this type of recovery, that can boost the average BMR by an additional 600 calories per day. As you increase your muscle mass, your BMR will increase as well. Not only will this burn more calories in the same amount of time, your body will also need to expend more energy in rebuilding itself afterward. Imagine if you took the 30 minutes of cardio, and instead performed high-intensity exercise. This is a fine way to lose weight, but it isn't the most efficient. So, if you only ate 1,500 calories, you would have a calorie deficit of 300 calories. ![]() Add that to your 1,500 calories burned in your BRM, and you get 1,800 calories burned that day. So, let's say you burned 300 calories in a cardio workout. Although it varies slightly between men and women, the average person's BMR is around 1,500 calories a day. This is the number calories your body burns just living your life, not counting the calories burned in a workout. Your metabolism runs at your basal metabolic rate, or BMR. Basal Metabolic Rate and Training Workouts This is because focusing only on your burn in the gym will leave out the real force multiplier in personal weight loss-increasing your basal metabolic rate. This can be self-defeating with the primary goal of weight loss. ![]() For instance, most people only think about the calories they burn during a workout in terms of their goals. Whereas this is true, there are many other factors that play into this. The calorie deficit that this creates is what causes your body to lose weight. The overarching concept of weight loss is pretty specific-calories in, calories out. There is a lot of literature out there about weight loss. So how do you balance these two things together? Well, it turns out that if you do it right, you can supercharge your clients to be incredibly successful at burning calories to lose weight fast-just not too fast! Basic Principles of Weight Loss In fact, it can be really complicated to get right-at least, in a way that's sustainable in the long run. Weight loss is so much more than simply working out consistently. One of the best ways to keep clients exercising at home is to provide them with a plan that is simple, effective, and one that they are confident in.Īs many of us travel on our weight loss journeys, it's important to balance someone's whole life. Some clients will be self-motivated, while others need a lot of follow-up to get in their workouts. Many fitness trainers know that when clients go long periods of time in between sessions, the likelihood of them keeping up with their workouts on their own diminishes. As a certified personal trainer, you want to make sure you and your clients are maintaining your fitness no matter where you might be.
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