Focus on long term goal, not a 14days-get-abs / 30days-loose-10kg kinda goal. Coming to 5th year of my #oalfitnessjourney , my body change all the time. In the next few photos, are the #inbody test that I took in 2019 and 2021. Two years apart, body weight didn’t change much, muscle mass increased by only 0.6kg, fat mass dropped by 1.4kg.
My goal is to gradually increase my BMR = Basal Metabolic Rate
Basal Metabolic Rate is the number of calories required to keep your body functioning at rest. BMR is also known as your body's metabolism.
I remember when I first started workout, my BMR was around 1200+ Kcal, in 2019 : 1438 Kcal, 2021 : 1465 Kcal.
Q: How to increase BMR?
A: When you exercise, you use muscle. This helps build muscle mass, and muscle tissue burns more calories -- even when you're at rest -- than body fat. According to Wharton, 10 pounds of muscle would burn 50 calories in a day spent at rest, while 10 pounds of fat would burn 20 calories.
That is why I can eat like how I am eating. This take time, that’s why I don’t want to go for losing fat strict diet (or not eating) to obtain lean body, it may affect your metabolism. It may lower the metabolism. Hence, constantly you will need to reduce your intake of food to look lean. I love my FOOD too much to sacrifice them.
Some of the pictures I may look bulk and big, sometimes I look leaner, there’s always many reason to it. Maybe I just did weight training that day, or it’s the angle. Therefore, best is to look into the mirror, you know yourself best. Always take a photo once a month of your full body in sports attire, monitor your progress. Mirrors don’t lie.
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