Getting in shape is a simple equation?

Most of us heard “Calories In” vs “Calories Out” is the simple rule to weight loss or gain.  The technical term is know as “The Laws of Thermodynamics” : “in all energy exchanges, if no energy enters or leaves the system, the potential energy of the state will always be less than that of the initial state.”  Simple enough?  Not likely.  Our human bodies are significantly more complex to just apply a simple rule to achieve a weight loss formula. I don’t want to make things difficult by becoming too technical and elaborate into an equation that will give you a headache but let’s consider evaluating the main principles to make your equation feasible.

BMR stands for Basal Metabolic Rate and not to be mistaken for BMI! (Body Mass Index). To simplify the definition of BMR, it’s the amount of calories expended throughout the day according to your regular lifestyle activities.  My BMR happens to be 2,900.  Much higher that most and considered a fast metabolic rate however, we must consider my daily activity level.  I’m a personal trainer that is lifting dumbbells, iron plates and demonstrating several exercises each day and this is why I can eat 2,900 calories everyday and not gain or lose a single pound unless I change my activity level dramatically.

Once I’ve estimated my BMR I can create a nutrition and expenditure plan to consume and expend calories to meet goals .  If I increase my activity level such as exercising one hour everyday expending 600 calories I have increased my BMR  intake demand to 3,500 meaning I would need to eat that amount to break even right?  This is somewhat true but in gets more complex than that.  I can reverse the table and consume less food such as 2,200 calories and I’ve created a deficit of 700 calories.  Sounds like simple math but our human physiology does not allow it to be that easy.  However for starters this is a good start.    What is more logical  is to do both strength train to create muscle recovery and repair at a cellular level and to reduce intake gradually not dramatically.  The type of training plays an important role as well.