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Keto/Atkins/Low Carb
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<blockquote data-quote="Kairos" data-source="post: 183693" data-attributes="member: 10263"><p>You might want to ditch that fitness tracker. The calories it tells you that you burned are almost certainly bullshit, especially after weeks of the same kinds of exercise (your body adapts to it).</p><p></p><p>The best way to burn calories consistently is strength training. Your body does not adapt to strength training by down-regulating your metabolism, but by hypertrophy and neurological adaptations.</p><p></p><p>If you use a fitness tracker, I would go with maybe a quarter of the calories it says you burned. Divide the number in half twice. Use that as your calories burned. But if your metabolism is already crashed because you have been in a deficit for a long time, you should focus on fixing that by slowly increasing your calories and definitely never do that again.</p><p></p><p>Then your calorie intake is almost certainly wrong. There is no way to really know for sure. The best way I found when cutting (and I never cut for more than two months straight) is just to ensure I go to bed <em>slightly</em> hungry.</p><p></p><p>Nor would I count walking and mowing the grass as exercise when deducting from my daily caloric budget. In fact, the best way to do it is to just use a fixed caloric budget and commit to doing as much intense exercise as possible, preferably a a combination of strength training and intense cardio (like sprinting). Walking every day is still a great thing to do for your metabolism, but the calories you will burn doing that are really low.</p></blockquote><p></p>
[QUOTE="Kairos, post: 183693, member: 10263"] You might want to ditch that fitness tracker. The calories it tells you that you burned are almost certainly bullshit, especially after weeks of the same kinds of exercise (your body adapts to it). The best way to burn calories consistently is strength training. Your body does not adapt to strength training by down-regulating your metabolism, but by hypertrophy and neurological adaptations. If you use a fitness tracker, I would go with maybe a quarter of the calories it says you burned. Divide the number in half twice. Use that as your calories burned. But if your metabolism is already crashed because you have been in a deficit for a long time, you should focus on fixing that by slowly increasing your calories and definitely never do that again. Then your calorie intake is almost certainly wrong. There is no way to really know for sure. The best way I found when cutting (and I never cut for more than two months straight) is just to ensure I go to bed [I]slightly[/I] hungry. Nor would I count walking and mowing the grass as exercise when deducting from my daily caloric budget. In fact, the best way to do it is to just use a fixed caloric budget and commit to doing as much intense exercise as possible, preferably a a combination of strength training and intense cardio (like sprinting). Walking every day is still a great thing to do for your metabolism, but the calories you will burn doing that are really low. [/QUOTE]
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