3 minutes ago
Topic of the day: Body composition especially during the holidays. How can you stay lean or minimize excess fat gain during the holidays when your family is cooking great food and there’s endless amounts of dessert type foods? Well buy my program and find out!!! No I’m kidding but really don’t miss out on eating good food and spending quality time with family since those are moments that you won’t get back and shouldn’t outweigh your more self centered goal of “yeah aesthetics” (unless competing ofc) First understand the basic fundamentals of what makes up body composition which is obviously energy balance which is energy in vs energy out to maintain, gain, or lose body fat, so basically to maintain build or lose weight you have to adjust your energy intake against your TEE ( Total Energy Expenditure) which is composed of the summation of three elements which are 1.) Thermic Effect of a Meal 2.) Physical Activity and 3.) Basal Metabolic Rate. Since you will most likely be consuming more calories per day during the holidays then it will be a good idea to increase two of these factors which are 1 and 2 by adding more vegetables and increasing protein intake (lean sources) which are nutrients that burn more calories during their digestion and absorption than their calorically equated counterparts in say Sour Patch Kids and also are better sources to keep you feeling satiated longer. Then next obviously increase your physical activity by adding cardio sessions and maybe 1-2 HIIT sessions for the increased Post Exercise Oxygen Consumption (EPOC) which causes the body to still burn calories even after your done with the exercise bout. Lastly the least adjustable factor in the short term is your Basal Metabolic Rate which is the energy expended to carry out essential body functions and is primarily determined by lean body mass (more metabolically active than fat) which can take years to build solid quality muscle and also hormones, stress, and GENETICS. I personally like to manipulate these factors and lower my carbs ratio while increasing protein and fats since it keeps me feeling fuller longer and this prevents snacking for me.