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UNDERSTANDINGWEIGHT
LOSS(VOL 1)
Hybrid eBook
Hybrid Training
"You didn't gain all your weight in one day, you wont lose it in one day.
Be Patient with Yourself " - Jenna Wolfe
Understanding Weight Loss
Hybrid Training Pg 1
UnderstandingWeight Loss &Keys To CRUSH
Your WeightLoss Journey
Want to Lose Weight? First things first,It's not 'Weight' you want toget rid of it's Fat. A very important distinction you first need tomake to be successful Secondly, you need to understand how: Energy In (Food) needs to be less than EnergyOut (Total Daily Energy Expenditure TDEE)
Understanding Weight Loss
Hybrid Training pg. 2
Energy In =
Food (Calories)
Energy Out = Total Daily
Energy Expenditure (TDEE) Energy In
Vs Energy Out
BASAL METOBOLIC RATE (BMR)
NON EXERCISE ACTIVITY THERMOGENESIS
(NEAT)
THERMIC EFFECT OF FOOD (TEF)
EXERCISE ACTIVITY THERMOGENESIS (EAT)
1.
2.
3.
4.
TOTAL DAILY ENERGYEXPENDITURE (TDEE)
Understanding Weight loss
Hybrid Training pg. 3
"The rate at which the body uses energywhile at rest to maintain vital functions suchas breathing & keeping warm"
Basal Metobolic Rate - BMR1.
Understanding Weight Loss
Hybrid Training Pg.4
2. Non Exercise ActivityThermogenesis - NEAT
"It ranges from the energy expended walkingto work, typing, performing yard work,undertaking agricultural tasks and fidgeting"
Third, it's important to recognise that the "EnergyOut" or Total Daily Energy Expenditure (TDEE) isnot just exercise but rather comprised of these 4areas and together they represent ourTotal Daily Energy Expenditure or "Energy Out"
"Is energy expended from exercise that weintentionally engage in (anything you do atthe gym, going on a brisk run, etc.)"
4. Exercise ActivityThermogenesis - EAT
"The amount of energy expenditure abovethe basal metabolic rate due to the cost ofprocessing food for use and storage"
Understanding Weight Loss
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3. Thermic Effect Of Food - TEF
Forth, it's you need to recognise how each ofthese 4 areas represent a differentpercentage of the TDEE (Energy Out)In other words, they are not equal! Seebelow:
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(Non-Resting Energy
Expenditure)
(Resting Energy
Expenditure)
When working with clients for over a decade,undeniable patterns start to show up.Patterns I'd be have to be blind not to see.Here's what the typical approach looks like:
Understanding Weight Loss
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Typical Approcah To Weight Loss
(Exercise Activity Thermogenesis)
"I trained hard today so I can eat XYZ""The harder I train the more I can eat" "I've fasted all day so I deserve XYZ"
People grinding their bodies down inside or outside the gym. A push hardermentality. The harder I train or the more Itrain the better, all in an attempt to 'burn offthe fat' Destroying their already compromisedengine (we'll get to that later') - chasing a 5%return The other side of this approach is thismentality:
Understanding Weight Loss
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Typical approach
=
This is to miss the point completely. You see,it is not so much how hard you train butrather what you can do to improve yourBasal Metabolic Rate (BMR) that counts..
Hybrid Training Pg. 9
Understanding Weight Loss
Missing The Point
(Basal Metabolic Rate)
Increase the more metabolically active tissue
in your body (muscle)
Decrease the far less metabolic tissue (fat)
Ensure your hormones are functioning
optimally
To improve your BMR or "metabolism" if youlike, you need to:
Now that you understand the process of fatloss, and the breakdown of Total Daily EnergyExpenditure, here is how you succeed: Although it might seem insignificant, changingyour mentality from "buring off fat" throughexerise VS burining off fat via improving yourmetobolic rate is the key.
Hybrid Training Pg. 10
Understanding Weight Loss
Building Your Engine
Reccomendations:
This shift in mindset, forces you to thinkabout the long game. Think of fat loss likebuilding your engine, day by day, year byyear...piece by piece
Focus on buildingyour engine "whatam I doing todayimprove my bodycomposition?
Don't focus on how many caloriesyou can burn when training
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Recommendations:
how many calories have
I burnt?
40% Body Fat= 1400 cal/day BMR
Lower body fat & higher musclemass = higher Basal Metabolic Rate (BMR) *example only
10% Body Fat= 1950 cal/day BMR
VS
So yes, incidental activity, & intentionalexercise all contribute to fat loss.But you must understand that it's not theenergy burnt during those activities that isgoing to have the biggest impact! This realisation & shift in mindset/approachis far more maintainable. You no longer haveto run your body into the ground, you canhave good days and bad days (with exercise& nutrition alike) because you understand it'sabout the long game and gradualimprovments.
Understanding Weight Loss
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Reccomendations cont
"The secret of change is to focus all of yourenergy not on fighting the old, but on
Building The New." - Socrates
UNDERSTANDINGWEIGHT LOSS
Hybrid Training
