Match For Life: Cease Shedding Weight

Saturday 20th February 2021

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When I ask most people what their fitness goal is, the default answer is “lose weight”.

When asking a doctor what is the best way to lose weight, the standard answer is to create a calorie deficit and eat fewer calories than you burn.

My answer is always “build muscle and burn body fat”. That’s the simple answer and the proven recipe for ultimate health and fitness.


However, there are many levels in the structure, and there are more components to creating a program than just the general blanket answers.

Let’s break down the factors in achieving health and fitness and undo the overall goal of just “losing weight.”

Our metabolism determines how quickly we burn calories at rest. People with a slower metabolism will have difficulty losing weight, and people with a fast metabolism will burn calories faster at rest.

The bad news is that our metabolism slows down as we age. The good news, however, is that we can incorporate some hacks into our daily routine that can speed up our metabolism and increase our calorie consumption.

Your BMR, or basal metabolic rate, calculates the amount of calories you can burn doing basic daily tasks.

When you exercise, you create a deficit, which initially leads to weight loss. However, you cannot make a bad nutrition plan.

Your BMR is based on your skeletal to fat ratio and this is an important piece of data to know or you will be forever on the weight loss roller coaster.

Calorie deficit is the concept; However, a calorie is not a calorie. Avoiding empty calories like processed foods and sugar can help you achieve your goals faster and more efficiently. However, if you cut your calories too much and don’t eat enough high quality protein, it will have a negative effect on your attempts to achieve ultimate health and fitness.

A calorie is not a calorie when trying to achieve long term weight loss.

Still confused?

Let me give you an example: let’s say your BMR is 1385, which is your minimum amount of calories needed to function normally throughout the day.

For example, let’s say you eat 1200 calories a day and eat crap like bread, processed foods, candy, and other sugar-filled substances.

Will you lose weight on the scales? Probably, but because you restricted your calories, did not eat enough protein to maintain muscle mass, you in turn lowered your BMR.

As you lower your BMR, every calorie you eat above your new baseline leads to weight gain.

Yes, you can lose a ton of weight on a liquid diet, but you can also lose muscle on some of these bullshit starvation diets. When you lose muscle, your BMR gets lower and every time you burn in calories above your BMR you eventually lose all of your weight.

Building muscle is the best advice I can give to anyone looking to improve their health and fitness.

I have been preaching this concept for over 20 years and it still applies today.

Running, running, or riding a stationary bike on a treadmill burns calories. However, unless you overload the body with strong resistance, you will not gain muscle.

In some cases, people exercise too much in these areas, which actually leads to a catabolic or muscle wasting situation and breaks muscles instead of building them. In this case, you are stacking the deck AGAINST yourself, making it more difficult to meet your fitness goals.

Losing the right weight while maintaining valuable muscle mass is the formula for long-term weight loss and general fitness.

How do you do what you might ask?

Here are some key points. If you need help or need more information on these tasks, please contact [email protected] or visit and we can put you on a proven program once and for all.

Muscle building through

• Weight lifting and HIIT training. High intensity interval training is the best way to build muscle and burn fat because you put heavy resistance on the body while increasing your heart rate. At Providence Fit Body Boot Camp, we are the best in the business developing this type of exercise program.

• Eat enough good quality protein. You can’t build a house without raw materials, and you can’t build muscle without good quality protein. Don’t waste your calories on processed foods that contain empty calories. Shoot for .75-1 gram per pound of body weight and you will be good.

• hydrate. Your muscles love water and will grow and function 100% better when you stay hydrated. Consume 1 ounce of water per pound of body weight daily for adequate hydration.

• Get some rest and get enough sleep. Your body rebuilds nutrients and uses them while you sleep. So make sure you are getting enough high quality Zs per night to aid in muscle repair and growth.

Burn fat through

• Creating this calorie deficit. It takes a weekly deficit of 3500 calories to burn 1 pound of body fat. So make sure you don’t eat more than you burn. YES, even if all of your foods are healthy, you won’t lose weight if you eat more than you burn.

• Restricting high-sugar, highly glycemic foods. When you eat sugar and processed foods, you create an adverse insulin response in your body. When your hormones are in disorder, you go into fight or flight and the body’s defense mechanism stores fat.

• Just like building muscle, HIIT training is the best way to maintain muscle while also burning off unwanted body fat.

• Increase the frequency of your meals. If you eat your correct amount of calories over 4-5 meals a day, your body will burn calories faster and you will stay satisfied throughout the day, reducing the possibility of overeating.

A lot of people want to lose weight before going to the gym, which I think is backward.

As you build muscle, losing weight becomes easier because you increase your BMR, which in turn burns calories faster.

We use In Body to get a customer’s data so we can create a custom plan for each individual and provide an accurate macronutrient breakdown when creating a nutritional plan.

Before that I only guessed. The good news is that I have over 25 years of trial and error experience. So I have a good track record of helping people enter their nutritional needs. Now we have accurate data and we know exactly what type of weight you are losing.

Hopefully this article has been helpful to you. I look forward to your feedback. Please let me know if you’ve received any of this value, and don’t hesitate to contact me if you need further assistance.

It is our mission at Providence Fit Body Boot Camp to change lives for the better. If you need help in this area, drop us a line and we will be honored to be of any assistance to you.

Coach Matt

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