Fat burning has become a challenging concern for a large percentage of the world's population.
Physical workout on the one hand, different food regimens on the other hand and besides all of them, invasive medical methods against excess fat have filled the mental space of all people who have excess fat percentage.
But the question is, what is the cheapest way to burn fat?
In this article, you will get acquainted with one of the scientific and practical techniques to achieve this goal
Resting Metabolic Rate (RMR) is the amount of energy, measured in calories, that a person's body needs to function while at rest. It is the energy required for basic bodily functions such as breathing, circulating blood, and maintaining organ function. RMR accounts for the majority of daily calorie expenditure and varies depending on factors such as age, weight, height, and gender. Understanding RMR is crucial for weight loss and management as it provides insight into how many calories a person needs to consume to maintain their current weight or lose weight.
The importance of RMR in fat burning
One of the most crucial yet often disregarded factors in achieving low body fat levels is the resting metabolic rate (RMR). The RMR denotes the number of calories an individual metabolizes on a daily basis, which is a combination of those consumed to support the RMR, those consumed from daily activities and exercise, and those consumed from the thermic effect of eating meals. The RMR accounts for approximately 60-70% of the calories expended on a daily basis, while activities account for approximately 20-30%, and the thermic effect of food accounts for approximately 10%. It is imperative to maintain a high RMR to achieve optimal body composition. While it is not necessary to obsess over exact calorie intake, it is essential to have an accurate estimate of daily caloric consumption compared to how many calories are needed to lose or gain weight. Therefore, this manual places significant emphasis on methods to keep the RMR as high as possible. Provided below are formulas to calculate the approximate daily caloric needs to maintain current weight. This information will enable individuals to adjust their calorie intake accordingly to achieve weight loss goals.
How many calories do you need during the day?
Multiply your calculated RMR (below) by 1.3 (sedentary), 1.4 (moderately active), or 1.5 (very active). If you work out intensely 4-5 days/week or are active in sports or outdoor activities, use 1.5 as the multiplying factor.
RMR expressed in: calories (kcal)/day
Height expressed in: inches
Weight expressed in: pounds
Age expressed in: years
For men:
RMR = 66 + (12.7 x height) + (6.27 x weight) – (6.8 x age)
For women:
RMR = 655 + (4.57 x height) + (4.36 x weight) – (4.7 x age)
Example:
A 190-lb male, 6’0” tall, 28 yrs old, very active
Daily caloric requirements for weight maintenance =
1.5 x (66 + (12.7 x 72) + (6.27 x 190) – (6.8 x 28)) = 2972 calories/day
You can do this calculation automatically through this link.
Generally, it is recommended that you aim to lose 1-2 lbs per week, as this is considered a safe and sustainable rate of weight loss. By losing weight at a slower pace, you can preserve more muscle mass. To lose 1 lb of weight, you need to create a 3500-calorie deficit. For example, if your goal is to lose 1 lb per week, you could reduce your daily caloric intake by approximately 500 calories per day to reach around 2472 calories per day, or any other combination that creates a 3500-calorie deficit per week. However, in section 10.5, I recommend a slightly different approach to achieve this calorie deficit, which involves a day of overfeeding. Surprisingly, purposely overeating once a week can still help you get lean! I will explain this in more detail later on.
The effect of RMR on fat burning
It's a common misconception that having a slow metabolism is the reason why people struggle to lose body fat. While genetics can play a role in determining your Resting Metabolic Rate (RMR), it doesn't mean that those with a slower metabolism are doomed to be overweight. In fact, there are many proven ways to increase your RMR, which means you'll be burning more calories 24/7, even while sleeping. In this article, I'll provide you with detailed information on how to boost your RMR. Your lean body mass, particularly muscle mass, has a direct and positive impact on your RMR. The more muscle you have, the higher your RMR, and the more calories you burn daily. This is why weight training is crucial to your journey of getting lean. Developing more muscle makes it easier to lose body fat. On the other hand, losing muscle mass through excessive dieting or endurance cardiovascular exercise can lower your RMR. So, let's focus on building muscle and increasing our RMR to achieve our weight loss goals.
What is the RMR increasing technique?
When it comes to weight training and building lean muscle, many people have misconceptions that they will end up looking like bodybuilders. However, this is far from the truth. In fact, most people struggle to add muscle mass to their frame, and lifting weights will not make you freakishly huge. It's important to understand that having more lean muscle mass has a direct impact on your Resting Metabolic Rate (RMR), which means you'll burn more calories even while resting. This is why resistance training is crucial for achieving your weight loss goals. Unfortunately, many women are afraid to lift weights or lift heavy weights because they fear it will make them bulky. This is a myth. Women do not have the same hormonal balance as men, which means they cannot build excessive muscle mass through weight training alone. In fact, some of my heaviest lifting female clients are some of the leanest and sexiest because they've built more muscle mass, which increases their RMR and helps them burn more calories throughout the day. So, if you're a woman who's afraid to lift weights, it's time to let go of that fear. Weight training is one of the most important tools for getting lean, and it will not bulk you up. Instead, it will help you build more muscle mass, increase your RMR, and achieve your weight loss goals.
On the other hand, if your goal is actually to increase muscle size, there are certain training methods that work best for muscle hypertrophy (mass gain) given your genetic limitations. One of the programs you can check out is this pure and valuable workout program:https://www.dmcfit.us/product/dedication-workout-program/
However, there are also workout programs that easily achieve a strong, toned, defined, lean and functional physique, and you can get them by clicking here.
RMR and Diet
The relationship between your lean body mass and RMR is essentially the reason that I do not recommend fad diets in your attempt to lose body fat. Ultimately, any type of crash diet will lead to a significant loss of lean body mass in addition to any fat loss that you achieve while on the diet. So when you start to eat somewhat normal again, you have a lower RMR due to the loss of muscle, and you regain fat at an even faster rate now. This is also why I don’t recommend extremely low carbohydrate diets. Generally, low-carb diets are successful for initial weight loss due to controlled eating and reduced blood sugar and insulin levels as well as water weight loss due to depleted muscle glycogen (not a good thing). However, low-carb diets also typically cause a loss of lean muscle and subsequently a decreased RMR, which leads to rapid weight gain once the dieter introduces normal eating back into their life.
Conclusion
In conclusion, the relationship between Resting Metabolic Rate (RMR) and fat burning is a complex and critical factor in weight management. Research has shown that crash diets and extremely low carbohydrate diets can lead to a significant loss of lean body mass, subsequently decreasing RMR and resulting in rapid weight regain. Additionally, sustained depression of RMR has been observed after massive weight loss, emphasizing the long-term impact of RMR on weight maintenance. However, studies have also demonstrated that certain interventions, such as resistance training and the use of thermogenic fat loss supplements, can lead to increases in RMR, which may support fat loss efforts. It is evident that maintaining a healthy RMR is essential for sustainable weight management, and strategies that focus on preserving lean body mass and increasing RMR through appropriate exercise and nutrition should be prioritized. Further research is warranted to explore the long-term effects of interventions on RMR and their implications for healthy weight loss and maintenance.