Weight-Loss-Lose-Weight.com

As we all know, to lose weight, you must burn more calories than you consume. The number of calories you need can be determined by calculating your Basal Metabolic Rate (BMR), as shown on our Basal Metabolic Rate Calculator.

Research Turbulence Training.

The editors of Weight-Loss-Lose-Weight.com are always looking for ways to combine science, like the Basal metabolic rate (BMR), with ways to lose weight, and we believe we have found it with Craig Ballantyne’s revolutionary Turbulence Training System, where you can lose fat while gaining muscle with just three short (but intense) workouts each week.     Say good-bye to boring cardio: say hello to lean muscle and weight loss!

Here’s the scoop, directly from the source:

Dear Friend:

If you are interested in fat loss as quickly as possible in the comfort of your own home, using simple workout routines that can easily be done first thing in the morning or after your children go to bed, without endless hours of cardio exercise, fancy equipment or expensive supplements, then this will be the most important letter you ever read in your entire life.

Here’s why: My name is Craig Ballantyne. I’m a world-renowned Certified Strength and Conditioning Specialist (CSCS), and author of too many articles to count in magazines such as Men’s Health, Men’s Fitness, Oxygen, Maximum Fitness, and Muscle and Fitness Hers.

I’ve developed a revolutionary new fat loss system called Turbulence Training, which was designed specifically to help busy men and women such as students, executives and parents with young children to get the most results in the least amount of time.

Turbulence Training is Scientifically Proven, it is endorsed by elite trainers and top fitness magazines, and has been used by thousands of men and women for fat burning as well as strength training muscle and improving your health and energy levels at the same time.

Put science to work for you. Imagine losing weight without spending 7 hours a week in the gym!

For more information, click here to read more about Turbulence Training.

It is important to calculate your Basal Metabolic Rate (or BMR) because to lose weight you must burn more calories than you consume. Your Basal Metabolic Rate is the amount of energy you burn while at rest. In simple terms, it’s the number of calories you burn while asleep. As you get older your BMR decreases. Lean body mass helps burn calories, so exercising, particularly resistance training, increases your muscle mass, which increases your BMR.

Why is your BMR important? Because when you attempt to lose weight, you will want to ensure that you are consuming fewer calories than you burn. However, you need to consume enough calories to keep your body functioning. That’s why your BMR is so important.

How does BMR work? Read more in our article on the math behind your Basal Metabolic Rate, and do the calculation yourself with our Basal Metabolic Rate Calculator.

There are some obvious reasons why a diet where you deprive yourself of necessary calories and nutrients will make you fat.

First, as we discussed on Friday, reducing calories will reduce your metabolism. Less fuel means less fuel to burn, and you are not burning as many calories chewing and digesting your food (the thermic effect of eating). Also, your body reduces it’s metabolic rate to prepare for starvation, and starts to consume muscle for energy.

This reduced muscle mass is the second reason that dieting makes you fat. Your body conserves fat due to inadequate food intake, and instead burns muscle.

Third, the very concept of a diet is a temporary concept. I go on a diet to lose weight, which means that once I have lost weight, I can stop my diet. I can go back to eating as I did before.

And that’s the final reason why dieting will make you fat. You go on a reduced calorie diet, and your metabolism slows down. Then your diet finishes, your body is now used to it’s slower metabolic rate, so when you start eating more, your body doesn’t burn it, it simply stores it as fat.

If dieting makes us fat, does that mean counting calories is a waste of time?

Check back tomorrow for the answer.

There are four components to our metabolic rate.

First, between 60% and 75% of the calories we burn are calories we burn just to keep us alive. You can calculate your resting metabolic rate, also known as your Basal Metabolic Rate, using our Basal Metabolic Rate Calculator. These are the calories you burn to keep your heart pumping, your lungs breathing, and everything else necessary to sustain life.

Second, our physical activity is responsible for a further 15% to 30% of the calories we burn in a day. Obviously people who exercise burn more calories than people who do not exercise.

Third, we burn calories as we chew and digest food, and this component of our metabolism is called the thermic effect of feeding. After eating, your metabolism speeds up as your digestive juices go to work, and as food is pushed through your digestive system and converted to energy and waste products. This represents 5% to 15% of daily calories burned, depending on how often you eat.

Finally, our genes determine about 5% of the calories we burn each day.

From a weigh loss perspective, it’s easy to see how these metabolic factors determine whether or not we can lose weight. As our activity level increases, we burn more calories, and that boosts our metabolism, so tomorrow we will discuss activity and weight loss.

As readers of this site will know, your Basal Metabolic Rate is the amount of energy you expend while at rest (basically the amount of energy you expend while asleep). For weight loss to occur, you must consume more calories than take in, which is why knowing your Basal Metabolic Rate (BMR) is so helpful.

We are pleased to announce two features on this site to make understanding your BMR easier. First, we have a category on this blog for Basal Metabolic Rate, so you can see all blog entries on the topic.

Also, we have added a Basal Metabolic Rate Calculator. It’s an Excel spreadsheet, so simply type in your weight, height, gender and age and you can calculate your own BMR.

We will also be starting a series of articles on boosting your metabolism as an aid to weight loss, so check back over the next few days for more information. Enjoy!

As mentioned in my previous post about the Basal Metabolic Rate, here is the formula to calculate BMR:

To lose weight, you must burn more calories than you consume.  The number of calories you need can be determined by calculating your Basal Metabolic Rate (BMR).

Basal metabolic rate (BMR) is the amount of energy expended while at rest, meaning you are doing virtually nothing (no exercise, no eating, etc.). BMR decreases with age and with the loss of lean body mass. Exercising and increased muscle mass can increase the BMR.

To accurately calculate your Basal Metabolic Rate clinical studies are required.  However, a reasonably accurate estimate of your BMR can be calculated using a formula.  I will post the complete formula in a separate post (in case you want to try it for yourself), but there are many places you can go to have the math done for you.  My favorite is this  Basal Metabolic Rate calculator.  Using this BMR calculator a 40 year old, 150 pound 5 foot tall male has a BMR of 1,480 calories per day (with moderate activity).  A similar female has a BMR of 1,368 per day.

To lose weight, the female would need to consumer less than 1,368 calories per day, or increase her activity level, or both.

Tomorrow my thoughts on how many calories are burned during exercise.

As described in My Weight Loss Plan, the only way to lose weight is to reduce calories.  How many calories do I need to consume to lose weight?   A better question is “how many calories do I need to survive?”  The answer to the first question is obviously a lower number than the answer to the second question.

For example, my body will consume 1,500 calories per day, just by being alive, if I restrict my caloric intake to 1,300 calories per day, I will lose weight.

Tomorrow I will discuss a cool way to do the math: the Basal Metabolic Rate (BMR).