Eat More, Move Less
The goal for your workouts should be to do the least amount of exercise while eating the most calories as possible to get the results you seek.
You read that right: The least amount of exercise and most calories possible. Sounds crazy, doesn't it? That's because we've been taught that to lose fat we need to eat less and workout as hard and often as possible.
The latter makes sense though because fat loss is almost 100% a matter of calories in versus calories out. Over 100 years of fat loss research has proven that a negative calorie deficit is necessary for fat loss, so the bigger the deficit the faster the fat loss right? Well, not exactly.
Here are the top 3 reasons why a large caloric deficit may actually be keeping you from losing fat.
- When you cut calories, your non-exercise activities (NEAT) drops, reducing the amount of calories you burn in a day. These activities include fidgeting and even standing up. For some individuals, NEAT activity can account for upwards of 1,000 calories a day, which could counteract the reduction in calories consumed.
- As you lose weight, you burn fewer calories. The less mass you have to maintain means your metabolism actually starts slowing down. Therefore, the huge caloric deficit you started with shrinks as you continue losing weight and makes it harder and harder to lose fat.
- Your muscles become more efficient. As you lose weight and become more conditioned, your muscles burn less energy (calories) to perform the same amount of work. The same workout that began as a calorie incinerator will slowly become less and less effective.
This is why it's crucial for fat loss to start off by doing the least amount of work possible and to eat the most amounts of calories possible. With this approach, you can safely add more exercise or reduce your caloric intake to keep your fat loss moving effectively when it stalls.