Latest / The Body Recomposition Revolution | Fat Loss and Strength for Women 35+ / The 4 Parts of Metabolism Explained | Why Exercise Isn’t Driving Your Weight Loss

Transcript

The 4 Parts of Metabolism Explained | Why Exercise Isn’t Driving Your Weight Loss · The Body Recomposition Revolution | Fat Loss and Strength for Women 35+

• 0:00
  Hi, welcome back to the Body Recomposition Revolution.
• 0:03
  This is Robin. And today I'm clearing up a huge
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  misconception that many people, many women have, and that is
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  that your workouts burn the majority of your calories,
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  right? We've all thought that.
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  I mean, who hasn't thought that the more cardio you do, the less
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  food you eat, the harder you push, then you'll finally lose
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  weight. Now here's something that was
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  shocking for me, and that is your workouts are actually one
• 0:31
  of the smallest pieces of your metabolism.
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  That's right, yes, your workouts.
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  When you think about your metabolism and what is actually
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  burning calories throughout the day, your workouts are truly one
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  of the smallest pieces of your metabolism.
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  And get this, the majority of the calories you burn every
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  single day happen whether you workout or not.
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  Let that sink in. The majority of the calories you
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  burn on a daily basis will be burned whether you get to the
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  gym or not. And in order to make that make
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  sense, you have to understand TD EE, which just stands for total
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  daily energy expenditure. And once you understand, like
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  once you truly understand what total daily energy expenditure
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  means, fat loss, body recomposition, it makes sense.
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  It makes sense. And when something makes sense,
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  it no longer feels as intimidating because you get it.
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  You get what actually will spur your body to drop fat, what will
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  enable your body to build muscle, what will get you where
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  you want to go. And today we're covering the
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  most basic foundation of fat loss of body recomposition, and
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  that is TD EE. So what is TD EE?
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  As I said, total daily energy expenditure.
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  A better way for me to understand what that means is
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  the amount of calories my body burns every single day.
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  Not just from my workouts, not just from my steps, not from
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  cardio, all of it combined. OK, so your TD EE, which means
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  again, the amount of calories you're going to burn during the
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  day is made-up of four components.
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  Now I'm about to throw 4 acronyms at you.
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  Don't be overwhelmed because we're going to briefly go over
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  each one so that it makes sense. So right now we're just going
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  over what is making up your TDE again, how many calories your
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  body burns. And that is BMR, your NEAT, your
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  TEF and your EAT. And understanding those four
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  things is a game changer. It really it, it just makes fat
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  loss make sense. OK, so we're going to start with
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  BMR. We're starting with BMR because BMR makes up 60 to 70%
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  of the calories you burn on a daily basis.
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  So we're starting with BMRBMR means your basal metabolic rate.
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  What does that mean? It just means the calorie, the
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  calories your body burns by existing.
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  If you get a custom macro microformulation from me, I
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  refer to this as your couch calories.
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  And it's just how I've mentally, I don't know, understood this
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  concept as if I laid on the couch all day and just existed.
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  These are the calories my body will burn, not with movement or
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  any other factor besides the following.
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  So breathing your heartbeat, your body producing hormones
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  that actually expends calories, your brain function, your
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  digestion, your organs functioning, your body
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  temperature for some reason to me that was always kind of
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  surprising like oh wow, my body burn needs calories to to
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  survive yes, your body actually burns calories producing your
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  hormones, making your brain function, having your organs
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  work. All of those things need energy
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  just to work now that's key to remember.
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  So again, your BMR makes up 60 to 70% of the calories you burn
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  just by existing. And This is why your metabolism
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  matters so much. This is why building muscle
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  matters so much. This is why a lot of my episodes
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  lately have revolved around battling low energy availability
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  and artificial maintenance calories and basically just
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  trying to help women because I've gone through this myself
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  the last year. Learn that you have to eat more,
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  especially after age 35 when your hormone production is just
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  a little bit flighty. You have to it's it's why crash
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  dieting is a disaster. It's why GLP one rebound is
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  horrific, especially for women, especially after age 35.
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  But for everyone in this episode, we're just talking
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  about women. So when you chronically under
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  eat, your body adapts. Your movement subconsciously
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  drops. You don't realize it, but it
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  does. Your hormones adapt, your
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  recovery worsens. So like in the mornings, maybe
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  you're just feeling a little bit more sore, right?
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  Maybe you just are inflamed. You have just this chronic
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  puffiness. Your muscle loss increases, your
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  metabolism has downshifted because you starved it.
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  So now our BMR, maybe it used to be 1500.
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  Now since we've starved it, oh, it's gotten down to 1200, right?
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  Because your body had to adapt to the fact that you are not
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  giving it enough fuel. So if you are not giving your
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  body enough calories just to survive, your couch calories,
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  your BMR and your metabolism actually downgrades, it adapts
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  to that starvation. It burns less calories.
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  It just by existing, right? It burns less because it has
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  learned to adapt. I can't stress that enough.
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  I know I'm repeating myself, but your body is so smart, so smart.
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  I've, I've learned that over the last two years, my body is so
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  smart and it has adjusted to starvation mode by all of these
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  factors I listed. You know, all the things that
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  I've been talking about, chronic fatigue, that recovery for me,
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  horrendous. I haven't been able to build
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  muscle. All the things that coincide
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  with that I have experienced because I unknowingly was not
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  eating enough. OK, so we're moving on to NEAT
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  NEAT and this is this is the most the most underrated fat
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  loss tool. So what NEAT stands for is non
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  exercise activity thermogenesis, which is just all the movement
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  that happens in your day outside of formal exercise like walking,
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  cleaning, pacing around, fidgeting, standing, taking the
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  stairs, chasing your kids, grocery shopping, yard work, you
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  name it. If you're moving, that is your
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  NEAT and people get shocked because NEAT can burn more
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  calories than your actual workouts.
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  So for sedentary people who might work at a desk job and not
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  aren't moving a lot, they're NEAT might make up for 10 to 15%
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  of your your metabolism. And for someone like me who's
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  very highly active, I'm walking around, I'm moving, I'm
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  cleaning, I'm fidgety, 3030 to 50% of my metabolism is affected
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  by my NEAT. That's why two women who are the
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  same age, the same height, the same weight, can have wildly
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  different maintenance calories. So we went over BMR and how that
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  makes up 60 to 70% of your total daily energy expenditure.
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  Again, how many calories your body burns, your NEAT makes up
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  for 15 to 30%. Those are big stats, none of
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  which involve your workouts, mind you.
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  And here's another shocking fact.
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  When you slash your calories too hard, like if you're on a GLP
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  1:00 and you're just like I can't eat, you're neat
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  subconsciously drops you are you are unconsciously moving less,
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  you're sitting more, you're fidgeting less, you feel
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  exhausted, you're body it. It's it's way of becoming more
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  efficient to conserve its energy that it has.
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  And that that is truly one of the reasons why women plateau
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  despite the fact that they're eating nothing is because
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  subconsciously they are moving way less.
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  OK, acronym #4TE F. This ones not as widely known as
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  BMR and you're neat. The thermic effect of food.
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  OK, that makes up for about 8 to 10% of the calories you're
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  burning throughout the day. TEF calories burned digesting
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  food. He might be like what?
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  What does that mean? Yes, your body actually burns
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  calories just by digesting digesting food.
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  And if you think about protein, carbs and fat, protein has the
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  highest thermic effect. Think about that.
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  The more protein you eat, the more energy your body uses just
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  to digest it, the more calories you burn just to digest that
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  protein. Proteins, thermic effect, 20 to
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  30%, a bit of energy, Carbs 5 to 10, fat 0 to 3.
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  Fat is so such a fickle girl. We should just do an episode on
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  fat. But when women increase their
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  protein, you stay fuller, it's more satiating.
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  You preserve your muscle because protein is muscle sparing.
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  You recover better. And the best part, as I just
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  said, you burn more calories just by eating more protein.
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  And the last section of what goes into our metabolism is eat,
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  EAT, exercise, activity, thermogenesis, the the one area
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  that everybody overestimates because your exercise only
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  accounts for 5 to 15% of the of the calories you burn on a daily
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  basis. That was disappointing to me.
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  I was like, I work so hard and I feel like our workouts are what
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  we all obsess over the most and it has pretty much the least
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  impact on the amount of calories we burn a daily, daily basis.
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  That's your lifting. Lifting does barely burns
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  calories. That's not why we're lifting.
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  We're lifting to build muscle because more muscle you have,
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  the higher your basal metabolic rate is, right?
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  Your workouts are lifting, cardio class is running.
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  Those things all tie into your exercise activity thermogenesis.
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  And again, they only make up 5 to 15% of the calories you burn
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  during the day. This is why I always tell my
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  clients you cannot out train a bad diet.
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  You just can't. I did a figure competition a
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  million years ago, 15 years, whenever it was, I have no idea
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  15 years ago. And you get so in tune with your
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  body it's crazy. I remember I was because I was
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  doing a figure competition. You have to get down to a very
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  unhealthy amount of body fat and I remember my coach always
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  saying you cannot out train a bad diet, ABS are made in the
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  kitchen blah blah blah. But I would eat, I remember
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  eating a mini Snickers bar and I was really close to my show date
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  so you could see muscle striations and if I ate too many
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  carbs you could tell there was a little more softness in my
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  physique. So I I ate a mini Snickers bar
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  and I looked at the calories and I remember thinking, OK, I'll
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  have to go on the treadmill and run for 1/2 hour, maybe it's 45,
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  whatever it was. And I remember thinking OK and
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  well now I've burned it off the next day I just didn't look the
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  same way as I did the day before.
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  This is a mini Snickers bar. But when you get down to such a
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  low amount of body fat and you're doing something super
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  intense like a figure competition, you can tell it's
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  not healthy. You can tell though, and that
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  Snickers bar affected my body, my water retention.
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  It it even though I I thought I out trained the Snickers bar, I
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  didn't. It had an impact on my body.
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  So when people think that they can out train bad nutrition,
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  maybe you eat fast food a couple times a day, you have a couple
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  drinks, you know, and then you eat what you deemed to be
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  healthy. But in your brain you're like,
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  oh, I'll just do 2 hours of cardio that that's not going to
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  work. It's truly not.
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  I've tried to do the same thing before.
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  It's not. You have to be dialed in on your
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  nutrition. If your goal is to drop fat, you
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  have to, you can't out train it. And that's, as I said, another
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  huge reason why lifting is so imperative.
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  It's not because it burns calories.
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  It really doesn't. The point of lifting is to build
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  muscle. When you have more muscle, your
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  metabolism is higher. The more muscle you have, the
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  higher your TDE is. Now why does all of this matter?
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  It matters because I see women constantly under eating,
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  constantly overtraining. I was one of them.
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  I fall into that pattern all the time.
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  But that is not the goal. If your goal is to look more
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  toned, that means you want better body composition, which
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  means less fat, more muscle. The goal is not to eat less.
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  Or like how low can I get my calories?
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  How small can I become the goal? Just to ask yourself, how
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  healthy and metabolically active can I make my body while still
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  rotating through the phases of fat loss and not damaging my
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  hormones? And I know that sounds a little
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  convoluted, but all it means is that you have to eat enough
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  food. Food to build muscle so that
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  your body maintains a healthy metabolism and you can continue
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  to build muscle. And by doing that, your body's
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  fat will reduce. It will The more muscle you
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  have, the better quality food you're eating, the more protein
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  you ingest. Let's, let's shoot for 30 to 40%
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  of your total daily caloric intake being from protein.
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  Your body composition will change.
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  You just have to be consistently eating that protein,
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  consistently hitting those weights.
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  OK. It's not about cardio.
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  It's not about eating less. It's about fueling the right way
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  to build your body into. But you want it to be.
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  Which 90% of the women who contact me is less fat, more
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  muscle, The toned look. No, I had this awakening the,
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  the last year that my body wasn't doing what I thought it
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  should. And at first I thought, well,
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  it's got to be my hormones. So I got my hormones tested and,
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  yeah, they were all out of whack.
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  But I was pretty young at the time.
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  I think I was 36. I, I don't know, but they, they
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  were out of whack. Why am I just this crazy early
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  case of perimenopause? So I kind of proceeded forward
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  with hormone friendly training. I started this business.
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  I trained the way that women who are experiencing perimenopause
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  symptoms should train. And my clients who were actually
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  in perimenopause, menopause beyond, they trained that way
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  and they were seeing great results.
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  Why was I not? Well, because I was eating about
• 14:51
  18-19 hundred calories thinking this was maintenance.
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  In reality, I was not at maintenance.
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  I was chronically under eating and I just didn't know that.
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  I didn't know that because I was, I don't know, delusional.
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  As I've said, I have no idea, but the swim, the symptom list
• 15:07
  that I want you to refer to that might key you in as well.
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  If you are under fueling, your body is constant fatigue, cold
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  all the time, food obsession, poor sleep, plateaued fat loss,
• 15:18
  low libido, poor recovery. You're sore all the time, hair
• 15:21
  thinning, loss of menstrual cycle, anxiety around food,
• 15:25
  reduced workout performance, you're exhausted all the time.
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  I'm not kidding you. I experienced probably 98% of
• 15:31
  these symptoms. I just listed it was to me a
• 15:34
  hormonal thing, but in reality it was because I had deprived my
• 15:38
  body so much it affected my hormones.
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  I wasn't eating enough to even produce the correct amount of
• 15:45
  hormones that my body needed, right?
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  My body had adapted to that low intake by downshifting the
• 15:52
  functions that I mentioned at the beginning of the episode.
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  It downshifted my hormone production, my recovery,
• 15:58
  horrible sore all the time. I wasn't putting on any muscle.
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  I wasn't experiencing any fat loss, that's for sure.
• 16:04
  I just didn't understand until I had an outside perspective from
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  a professional who was like, well, let's actually look at how
• 16:11
  much activity you're doing. And that's when I learned, wow,
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  I have really wreaked havoc on my total daily energy
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  expenditure. I have not given my body nearly
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  enough to function efficiently, which is what I teach all of my
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  own clients. We have to give our body what it
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  needs. I wasn't doing that.
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  So over the last two months I have drastically increased my
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  calories. Yes, there is some anguish
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  overseeing the scale go up a bit, but I'm OK with it.
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  I'm OK with it because I know I'm building a better body that
• 16:43
  will function more metabolically healthy in the in the long run.
• 16:47
  I'm actually putting on muscle now for the first time in a
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  year. I'm putting on muscle.
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  Yeah, I'm 5-6, sometimes 7 lbs heavier than I was last year.
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  But that's OK because that's what's needed to get my body
• 17:00
  where I want it to go. It's a hard realization to have,
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  and it's a hard action to move forward with giving your body
• 17:07
  what it needs. It really is.
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  But it's absolutely necessary for body recomposition in the
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  long run, especially after your mid 30s.
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  OK, so last thing, how to increase your total daily energy
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  expenditure? You're going to build muscle.
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  You need to do that. Increase daily movement, move
• 17:23
  around more, clean more. Eat enough protein.
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  Again, 30 to 40% of your daily caloric intake.
• 17:29
  I want that from protein. Improve your sleep, manage your
• 17:32
  stress. No more chronic crash dieting,
• 17:36
  no more under eating. Spend more time at maintenance.
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  Maintenance should be about 8 months of your year.
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  That's where I am right now. I'm going to move into a slight
• 17:43
  deficit soon because hello summer, but maintenance should
• 17:46
  be the majority of your year. Lastly, prioritize your
• 17:50
  recovery. Go to bed at a reasonable hour.
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  Get that sleep. And I know it's easier said than
• 17:54
  done, but now that I'm eating enough, my recovery is
• 17:58
  exponentially better. It is.
• 17:59
  I just feel better as a whole and I hope you do too after you
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  follow these steps and understand what goes into your
• 18:07
  body's total daily energy expenditure and closing your
• 18:11
  metabolism. It's not just your workouts.
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  Remember that. It's not just your workouts.
• 18:15
  Your body is incredibly intelligent.
• 18:17
  It is constantly adapting to what you're giving it to keep
• 18:22
  you alive. And the women who see the best
• 18:24
  long term body recomposition results are not the women who
• 18:28
  starve themselves. They are the women who are
• 18:30
  fueling property. They're properly, they're
• 18:33
  focusing on building muscle, they're moving consistently,
• 18:36
  they recover well. They do all those things.
• 18:38
  They're playing the long game. OK, If you want help with your
• 18:42
  nutrition, you can always e-mail me.
• 18:43
  That's RAC, RAC recomposition@gmail.com.
• 18:47
  You can follow me on Instagram. That's RAC Fitness under score.
• 18:50
  Post a lot on there and remember to subscribe.
• 18:53
  That was the last thing. Remember to subscribe, share it
• 18:55
  with a friend, help get the word out that women need to give
• 18:58
  their body what it needs. Thanks, ladies.
• 19:00
  Talk to you next week.