5 Rules of Performance Nutrition – Rule 4

5 Rules of Performance Nutrition - Rule 4Hello all SZS readers, hope everyone enjoyed the Christmas and New Year break. We are back with another rule for Nutrition. By now you have had time to put into practice the previous rules and are slowly seeing progress and your understanding more about Nutrition.

Our next rule is about calorie balancing.

Rule four: You can not lose fat quickly and efficiently unless you are in a negative calorie balance: taking in few calories than you are burning. Neither can you gain muscle tissue quickly and efficiently unless you are in a positive calorie balance: taking in more calories than you would need to maintain your current weight.

So if you are an individual who has a high BMR, a ‘hard gainer’ you may find it hard to develop muscle and over all size and strength. You must remember this rule – you body burns calories very efficiently due to your body type so you need to intake more calories then your body uses to develop the strength, size and muscle you need.

On the opposite side if you are an individual who has a low BMR, you may find it hard to loose body fat. Your body processes calories slowly due to your body type. You must remember that in order to loose weight you need to intake less calories then your body burns and force your body to use stored energy. So, how can you gain muscle and lose fat at the same time? This is what everyone wants. This is the formula we all want to have and be practicing everyday of our lives. This paradox is easily explained. Clearly you can not lose fat and gain muscle at the same time. It is important to note that you can protect muscle and enhance muscle development through correct supplementation while losing fat but this only takes your muscle and strength development so far.

So you must alternate periods of negative calorie balance with periods of positive calorie balance. It does not matter if you are trying to lose total body weight, stay at the same weight or gain weight. This alteration will 1. readjust you BMR (Basal Metabolic Rate. Your BMR is the number of calories you would burn over 24 hours while lying down, but not sleeping) upward, making it easier to keep fat off and 2. support recovery and lean tissue building through insulin and glucagon control. Insulin and Glucagon are hormones in the body that promote muscle development, regulate blood sugar levels and assist in muscle recovery.

3 Comments for “5 Rules of Performance Nutrition – Rule 4”

  1. Hey Dan !
    Great question.
    BMR stands for Basal Metabolic Rate and is the amount of energy your body uses at rest. Your BMR is closely related to your resting metabolic rate (RMR),

  2. What’s BMR?

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The Contributor

John Graham began personal training in California, where he earned his Master Personal Fitness Trainer Certification from the prestigious International Sports Sciences Association. He has been based in Shenzhen for over 5 years, introducing his knowledge and experience in international fitness techniques and increasing awareness of the latest fitness methodologies. Known for his unique passion and understanding of body dynamics and exercise, and his extensive knowledge of performance nutrition, John’s training programs ensure a well rounded approach to fitness.

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