Energy Availability and Relative Energy Deficiency
Once we have established the components of Energy Balance, we can begin to look how manipulating this equation can impact on long term health, performance and body composition.
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Understanding “Energy In vs Energy Out”
The concept of Calories In vs Calories Out is often cited as a fundamental requirement for energy balance. In this insight we will etasblish
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Calorie Adjustments in a Fat Loss Phase
However, to prevent a weight loss phase simply fading out without adjusting to accommodate for this variation, we need to set acceptable boundaries for change.
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Nutrient Timing Recommendations
Alongside the recommendations for calorie and macronutrient consumption, the role of FSR and FBR for both fat and muscle tissue can give us a firm starting point on understanding nutrient timing
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Macronutrients: Purpose and Recommendations
Today we begin to get into the individual roles that each macronutrient, namely Protein, Carbohydrates and Fats, play in a fat loss phase.
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Calories and Activity Balance
We’re going to deep-dive into how we select a starting point for caloric intake and how we balance daily activity, exercise and food intake to optimise fat loss outcomes.
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Typical Timescales for Fat Loss Phases
In this insight we will continue further and look at the total length of a fat loss phase and whether there are upper and lower limits to consider when mapping out this overall plan.
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Upper and Lower Limits of Weekly Fat Loss
To understand why these limits may exist, we must stop looking at abstract absolute numbers and start thinking in terms of percentages against you as an individual.
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