EP#40: The Metabolism Myth: Why You’re Not Burning More Calories

Can relying on your Apple Watch for calorie counting actually undermine your fitness goals? Prepare to have your perspective shifted as we challenge the conventional wisdom of obsessing over workout calorie burn. 

We promise to reveal the true pillars of an effective metabolism-boosting strategy: the magic lies in understanding your basal metabolic rate, non-exercise activity thermogenesis, the thermic effect of food, and, surprisingly, not the workout itself.

By the end of this episode, you'll learn why building muscle and increasing daily activity are the unsung heroes in your fat loss journey.

Join us as we unpack the science behind these concepts with actionable insights that could redefine your approach to health and wellness. We'll teach you how increasing your muscle mass, upping your daily steps, and prioritizing protein intake can simplify fat loss, allowing you to enjoy the foods you love without guilt. 

This isn't about adding more to your plate but about reshaping your focus on what truly counts. Say goodbye to the numbers on your wrist and hello to a more sustainable, enjoyable fitness journey. 

Subscribe for practical advice and transform your understanding of metabolism for good.

In This Video I Cover:
00:00 - Intro: Why this matters
00:21 - BMR: 70% of your metabolism 
01:10 - NEAT: 15% of your metabolism
01:52 - TEF: 10% of your metabolism
02:14 - EAT: 5% of your metabolism
02:35 - Focus on THIS instead

🛑👉🏼SUBSCRIBE FOR MORE👈🏼 🛑

P.S. If you’d like my help with mapping out your path to success on your fitness journey, click here to book a FREE strategy session 1-on-1 with me: 
https://calendly.com/tntcoaching/strategysession

FOLLOW ME ON INSTAGRAM:
https://www.instagram.com/ty.lerstuder

Also, if you’d like to see what others say about working with us check us out on Yelp: 
https://yelp.to/wcgcPgoMRg

Lastly, to find out more about TNT coaching, what we offer, and how we can help, check out our website: 
https://betaughtnottold.com

BONUS - CHECK OUT OUR FREE GUIDES:
https://betaughtnottold.com/free-guides

Hope you found this helpful!

Much love,
Coach Tyler🤍

Episode Transcript

Speaker 0 (00:00):
The calories burned on your Apple Watch means
absolutely nothing.
So here's why you should stoppaying attention to this and
start paying attention to this.
In order to lose body fat, youneed to be in a caloric deficit.
In order to be in a caloricdeficit, you have to understand
your metabolism, and if you waitto the very end, you'll see why
the calories on your AppleWatch means literally nothing.

(00:20):
This right here is yourmetabolism.
This is what determines if youlose weight, gain weight or
maintain weight, and these arethe four different categories
that contribute the most to yourmetabolism.
And the biggest chunk of yourmetabolism is your basal
metabolic rate.
The basal metabolic rate is thecalories that you burn doing
nothing.
So when you're laying in bed atnight, when you are sitting at
your desk all day for work,whatever you're doing your body

(00:43):
just to stay alive, just to keepyour body functioning, your
body's burning calories.
And the most amazing thing isthat you can speed up this
portion of your metabolism doingone simple thing, and that is
building more muscle mass.
Having more muscle mass on yourbody because it's an expensive
tissue, meaning it requires morecalorie burn to maintain on

(01:03):
your body.
This means you're going to burnmore calories on a daily basis.
Do you see why I talk so muchabout building muscle now on my
channel?
The second biggest portion the15% is your non exercise
activity thermogenesis.
This is essentially the thingsthat we do on a daily basis that
are not necessarily exercisebut it's just activity.
So tapping your foot, going onwalks and, funny enough, the two

(01:26):
ways that you can increase this15 is by getting more steps and
being more active.
If you do both of those thingsmore on a daily basis, you're
going to burn more calories.
This is why the two things thatI talk about the absolute most
with all my clients is workingout consistently to build muscle
and getting more movement eightto to 10,000 steps on a daily
basis.
Those are going to be the twobiggest contributors to our fat

(01:49):
loss because it's going to speedup our metabolism.
The third most important factorthe 10% is the thermic effect of
food.
This is why, when our clientsfirst sign up with us, we go
through a journey of increasingcalories.
Why?
Because this is actually gonnaburn more calories and the
easiest way to speed up thatprocess is eating more protein,

(02:09):
because to break down protein,our body has to burn even more
calories to digest the food.
Last, and most certainly least,the 5%, which is the smallest
amount of your calorie burn on adaily basis.
No matter what class, no matterwhat kind of workout, no matter
how much cardio you're doing,the 5% of your metabolism is
your exercise, and theseworkouts are going to be the

(02:31):
smallest contributing factor toyour metabolism.
This is why all of your focusshould be on building more
muscle, getting more movement,eating more protein, and the
least of your focus and effortshould be how many calories am I
burning in my workouts?
And so if there's anything thatyou take away from this video
today, it is that the least ofyour worries is tracking your

(02:54):
calories on your Apple Watch,when, in reality, all of your
focus should be on buildingmuscle, getting more movement,
getting more steps, eating moreprotein, because those are going
gonna have the biggestcontributing factors to burning
more calories.
If you burn more calories everyday, you don't have to cut out
as many of the foods that youlove and enjoy.
What is this gonna do?
It's gonna make fat loss stupidsimple, and if you want more

(03:16):
stupid simple, no bullshitfitness advice, subscribe to my
channel and I look forward tobringing you more value.
Have the best day of yourentire life.
We'll talk.