Basal Metabolic Rate (BMR)

Basal metabolic rate (BMR) is the rate at which energy is expended over a certain per of time in an endothermic body at rest. This is also related to the amount of energy needed to survive by simply breathing oxygen in and expelling carbon-dioxide out without exerting any addition kilocalories; or how many calories you burn at rest each day without further daily activity. Determining a person’s BMR will allow them to understand maintenance calories or minimal calories needed to uphold total body mass.

To help find maintenance calories if a body composition scale is not available (i.e. InBody scan); the Mifflin St. Jeor formula is a scientifically proven method to appropriately calculate each individual’s BMR with results based upon a gender-related estimated average.

Mifflin St. Jeor Formula

Directions for implementing the formula:

• Select primary sex (primary gender-related hormone secreted from the body).
• Determine body weight in kilograms.
• Determine body height in centimeters.
• Determine age in years.
• Plug custom information into the formula to determine resting BMR.

Mifflin-St. Jeor Formula:

Male: Body Weight(10) + Body Height(6.25) - Age(5) + 5

Female: Body Weight(10) + Body Height(6.25) - Age(5) - 161

Mifflin St. Jeor Formula (Example)

**Other factors to take into account**

• Daily activity
• Additional cardio (whether it is planned or unplanned)
• Hormone changes and adaptations
• Stress, alcohol, and other inhibitors

Creating a Caloric Deficit

In order to lose weight especially loss of fat mass safely, putting the body in a caloric deficit will provide adequate fat loss without compromising the overall health and functioning of the body. You will feel hungry at times and you are fighting your current body’s homeostasis. Understanding that 1 pound of fat is equal to 3500 kilocalories, creating an energy deficit of 500-1000 kilocalories per day will allow consistent 1-2 lb loss of fat per week. A refeed meal should include an appropriate balance of foods similar to daily macronutrient goals; made up of complex carbohydrates, unsaturated fats, and lean protein sources.

Creating a Caloric Surplus

During the 4-week maintenance period or if building muscle is your goal, understanding the need to increase energy intake is very important to support a healthy surplus. Sorry to say it but the abs may disappear momentarily during this time. But don’t worry, abdominal fat tends to decrease more rapidly compared to other areas of the body and is stored fuel meant to help aid with adequate muscle growth and increased muscular strength and performance levels. Rather than using a calorie deficit, increasing daily levels by 250-500 kilocalories per day with similar refeeds will provide the best energy surplus. Adding one more rest day each week will also improve muscle tissue repair and development.

Macronutrients: Carbs, Fats & Proteins

FUEL:

Carbohydrates provide the body with glucose which is converted to energy used to support bodily functions and physical activity. Carbs are the main source of our body's immediate energy.

Fat helps give your body energy, protects your organs, supports cell growth, keeps cholesterol and blood pressure under control, and helps your body absorb vital nutrients.

STRUCTURE:

Protein is a vital macronutrient. Protein is essential for life – it's a building block of every human cell and is involved in the vital biochemical functions of the human body. It's particularly important in growth, development, and tissue repair. Your protein amount should match your body weight in grams (ex: a 150 pound female needs to consume 150g protein daily to keep but with basic structural needs).

Creating Macronutrient Goals

Protein: 1 gram of Protein = ~4 kilocalories

Protein intake should correspond to current body composition and challenge goals. Someone with a higher body fat percentage (above 30%) should have lower protein levels than someone with a lower body fat percentage (below 15%). This range should be anywhere between 0.8-1.4 grams of protein per pound of body weight.

Fats: 1 gram of Fat = ~9 kilocalories

Fat is essential for organ function and support brain and nerve performance and long-term energy stores. Because this nutrient is considered one of the most dense sources of fuel the body only needs a certain amount for daily use. This range should be anywhere between 0.25-0.4 grams of fat per pound of body weight.

Carbohydrates: 1 gram of Carbohydrates = ~4 kilocalories

BMR - (Protein intake in kcal + Fat intake goals in kcal) = Carbohydrate kcal total

Carbohydrate kcal total / (4 kcal/gram) = grams of Carbohydrates required

Creating Macronutrient Goals (Example)

Micronutrient Ratios

Micronutrients are comprised of vitamins and minerals necessary for the body to function. They perform a range of roles including hormone production, enzyme synthesis, and providing support required for normal growth and development. Micronutrient deficiencies can cause visible and dangerous health conditions but they can also lead to less clinically notable reductions in energy levels, mental clarity, and overall capacity. Micronutrient deficiencies are preventable through nutrition education and the consumption of a healthy diet containing diverse foods. Additionally, food fortification and supplementation are recommended where needed.

Essential Vitamins and Minerals (Most Common)

Supplement Examples

StrongLifting

StrongLifting is a strength sport where the goal is to lift as much weight as possible on six lifts: Back squat, Bench press, Deadlift, Military press, Chin-up, Hip thrust, Row, and Romanian Deadlift/Good Morning. My coach, Bret’s goal with StrongLifting is to empower people to train for strength, give them a platform to showcase their lifts popularized by the sport as a strength-training system. Also, our goal is to encourage people (especially women) to not be afraid to lift heavy.

StrongLifting Program Design

Order & Structure

Main Lift: 2 to 3 sets but the second set is a PR attempt with any load.

Accessory Exercises: 2 to 3 hard sets but no PR attempts.

10-Minutes: Free time at the end of each workout.

Main Lift

Main lift(s) always done first. You want to always start with a warm-up set. These warm-up sets will determine what load you want to aim for during your lift. Ex: If you warm up with 135lbs for your squat and it feels extremely heavy that day, you are not going to go for a 200lbs 1RM that day.

The PR is the first working set. Ex: You decide to go for 135lbs x 5 for your squat which is something you have never hit before. It does not have to only be determined by weight. A PR set could also look like 125lbs for 10 reps or even 95lbs for 15 reps. It can be a very broad spectrum which is nice for those who don’t always feel like pushing heavy weight.

The second set is considered a “hard” set but you’re not going to failure—say a few reps shy of your previous PR at that load. Ex: If you did 135lbs x 5 for your PR set your hard set could look like 125lbs x 8 or even 130lbs x 3 115lbs x 10 & so on.

The third set is generally a lighter load that emphasizes form (e.g. pause reps) or the lockout (e.g. chain or banded variations) for added volume technique work and specificity.

Accessory Lift

Primary forms of progressive overload:

• Load PR: More load for the same number of reps.
• Reps PR: More reps with the same load.
• Volume PR: More sets with the same load and reps.
• Range of Motion (ROM) PR: More ROM with the same load and reps.
• Form PR: Improved technique for the same load and reps.
• Effort PR: Same load and reps with greater ease (less effort).
• Mind-Muscle Connection PR: More muscle squeeze with the same load and reps.
• Time PR: Same number of sets with the same load and reps in less time.
• Bodyweight PR: Same load and reps while weighing less.

Cardiovascular Health

Benefits of aerobic exercise:

• You'll breathe faster and more deeply to maximize the amount of oxygen in your blood.
• Your heart will beat faster which increases blood flow to your muscles and back to your lungs.
• Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products such as carbon dioxide and lactic acid.
• Your body will even release endorphins, natural painkillers that promote an increased sense of well-being.

Here are some benefits we will get from cardio:

• Gets your blood pumping.
• Lowers your blood pressure.
• Strengthens your immune system.
• Improves your sleep.
• Supports your mental health.
• Regulates your blood sugar.
• Contributes to a healthy weight.

Different Types of Cardio

• High-Intensity Interval Training (HIIT): Short bursts of strong or explosive anaerobic exercise followed by a brief rest period until fatigue.
• Moderate-Intensity Steady State (MISS): Technically anything that causes a heart rate of 140 to 160 beats per minute such as jogging, elliptical, or stair master.
• Low-Intensity Steady State (LISS): Heart rate between 100 and 130 beats per minute, steady pace between 50 and 70 percent of your maximum heart rate. This would be your daily step goal.

Mindset Is EVERYTHING

Nourishing the Mind

Emphasizing the Importance of Continuous Learning and Intellectual Growth:

• Lifelong learning enhances adaptability and cognitive abilities.
• Intellectual growth expands knowledge, skills, and perspectives.

The Power of Education and Positive Affirmations in Shaping Subconscious Behavior:

• Education provides a foundation for critical thinking and problem-solving.
• Positive affirmations influence subconscious beliefs and self-perception.

The Role of Conscious Decision-Making in Intellectual Development:

• Conscious decision-making drives intentional learning and growth.
• Mindful choices prioritize intellectual pursuits and personal development.

Strategies for Feeding the Mind with Proper Education and Positive Affirmations:

• Engage in diverse learning experiences: Read books, take courses, attend workshops.
• Seek intellectual challenges: Solve puzzles, engage in debates, explore new subjects.
• Cultivate a growth mindset: Embrace challenges, learn from failures, adopt a curiosity-driven approach.