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Q&A: Increasing BMR, Progressive Overload vs Muscle Failure, Calories vs Protein For Fat Loss? – Balanced Vibes Ep 104
In today's episode, I'm answering three questions that I've gotten from my followers/listeners:
1) Is it possible to increase my BMR after I've slowed it down with a lot of dieting and restricting?
Yes! Absolutely. Your metabolism is flexible and changes based on what signals you're sending it. Are you starving? That's a signal to slow down. Are you increasing calories? That's a signal to speed up.
Your metabolism is always flexible and changing based on what you do.
2) What's the difference between progressive overload and going to failure, and is going to failure necessary to get results?
Progressive overload is a way of training where you increase either the weight, training volume, frequency, or time under tension so that it's MORE than what you did before. You're doing something that makes your body work harder than it did last week or last month.
Going to failure though is not the same thing as progressive overload. Going to failure means that you failed your last rep. This is not necessary for you to get results, and I don't encourage that because it will take a lot of time from your central nervous system to recover if that's how you train all the time.
You want to progressively overload — try adding more weight, volume etc to your last week or month — but you don't have to go to failure. Your last 2 reps should feel heavy but you should still be able to perform them.
3) Is it possible to lose fat by focusing on protein only without changing your calories?
It depends who we're talking to. If a person is in a caloric surplus (eating more than burning), then changing the macros alone and increasing protein alone won't help her lose weight. She needs to be in a caloric deficit, too.
If there's a person who's eating at maintenance (eating about the same amount as she's burning) but her protein is currently low, then this person can successfully change her body composition by simply starting to eat the right amount of protein.
How much is right for you? Find out HERE: https://kerstenkimura.lpages.co/fit-physique-formula/
Check out today's episode to get the answers!
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