By Veronica Lee
Last week’s newsletter looked at what Basal Metabolic Rate (BMR) is. In layman’s terms, our BMR is the amount of energy burned (in calories) when we are completely at rest.
Energy balance is the relationship between ‘energy in’ (through food and drink consumption) and ‘energy out’ (the amount of energy being used daily). Understanding this concept allows us to further structure our exercise or training regimes to achieve our desired result.
For example, if a person wants to lose a few kilos and create negative energy balance they need to ensure that their ‘energy consumed’ is less than their ‘energy expended’ (refer to image).
The opposite needs to occur if we want a positive energy balance to gain weight (energy consumed > energy expended).
Look at the scales in the image and, depending on your goals, see what is required for you.
Tips to create a negative balance (focus on fat loss)
- Increase overall daily activity (e.g incidental exercise**).
- Maintain a consistent training regime (whether it be weights, cardio, circuits etc).
- Inclusion of high intensity interval training (HIIT).
- Limit processed foods or foods which are calorie dense (have high calories but limited nutritional value).
Tips to create a positive balance (focus on muscle gain)
- Training is predominantly weight training (4-12 rep ranges).
- Minimize other forms of incidental activity or low intensity steady state cardio.
- Consume more calories whilst choosing nutrient dense foods.
- Increase calories through additional snacking or additional meals.
There you have it. A basic understanding of energy balance and the foundations required to achieve the desired outcome. The tips above are the basics required to set you up for success when it comes to body composition.
However, keep in mind that everyone is different and there are other factors that will influence our ability to manipulate our body composition as planned. Factors include hormonal changes, menstrual cycle, stress levels, sodium intake and bathroom habits.
Don’t be alarmed if your goal for fat loss seems to be a lost cause even if you are following the principles of energy balance.
Your key to success is maintaining consistency for an extended period of time to achieve results. This can be weeks, months or even years so just remember - “Rome wasn’t built in a day”.
