How can I burn more calories to lose weight? Many people have that thought and then take up cardio only exercises such as running or biking. While these are great exercises, they are missing a key component.
One of the key metrics provided on our InBody 570 results sheet is the Basal Metabolic Rate (BMR) – resting metabolism. The BMR is a metric that determines how many calories your body would burn in a day if you did nothing but rested. Daily activities such as walking, cooking, working, exercising and playing with your kids are not included in this number. Although the formula for BMR only includes total body mass, it is widely recognized that the formula is more accurate for those with high lean body mass percentages.
If you’re looking to lose weight, maybe your best approach would be to raise your resting metabolism by increasing lean muscle mass. To build lean muscle mass your workout program must include some sort of resistance training. We prefer bodyweight exercises, and exercises that include dumbbells, kettlebells and barbells here at our gym to build that lean muscle mass.
Don’t forget if you’re looking to build muscle mass, you’ll need to properly fuel your body. We recommend a diet of 40% carbohydrate, 30% protein and 30% fat. For most of our clients, we recommend slow, incremental diet changes to hit these portions and to use a food logging app such as MyFitnessPal.
Start with two simple changes – increase water intake to 60-80 ounces a day and from there gradually work up to ½ your body weight in ounces of water. Second, increase your protein intake. Protein is the building block of muscles and most people don’t get nearly enough. Gradually increase your protein intake to 1 gram of protein for every pound of lean body mass. If you’re unsure of your lean body mass, we have an InBody 570 that will provide that to you.
Commit to a long-lasting change in habits. Diets don’t work in the long term. Invest in a long-term exercise program you enjoy and make your food and beverage choices a lifestyle rather than a diet and reap the rewards.