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This is a discussion on VO2 Max Test Results within the Training Zone forums,----- Today I got a V02 max test done, which spit out a few pieces of info for me... my V02 ...
Today I got a V02 max test done, which spit out a few pieces of info for me... my V02 max, my RMR, and then also it spit out a series of workouts that specified which heart rate zones to stay in because my body burns the most calories from fat in those zones. It is an awesome test, and answered a lot of my questions.
But, I found out that my RMR is only about 1100 calories. I am about 160lbs, 5'3" with only 105lbs of LBM... which is far less than I was expecting. I don't think I look like I have 50 lbs of fat!!
Anyway, I feel like my RMR is really low. At this point, in order to lose a pound of fat a week, I can only eat about 1300 calories a day in addition to burning 250 calories through activity. So my question is, if my main focus is losing fat, how can I increase my RMR? I'm lifting 3 days a week, and I think I'm doing everything else right... eating a lot of protein, etc.
My goal now is to lose fat, but ultimately I want to build muscle. Is it just a slow process that will improve over time, and I'll have to reach my fat loss goal and then start the muscle building process? I'm pretty confused on how it's possible to build muscle at the same time you are losing fat (I have read about a hundred different articles on this... some say it's possible and others say it is not).
First off, while these tests are generally considered pretty accurate, it's definitely possible that it's off on the lean body mass measurement, so don't get too freaked out over that number.
Now, the best way to raise your resting metabolic rate is by gaining lean muscle (bit surprise, I know ). But seriously -- if your long term goal is to gain muscle anyway, and your other goal is to increase your metabolic rate, the best thing you can do right now is work on gaining muscle!
I definitely wouldn't be concerned with cutting at this point, because if your starting point (or the number of calories you eat to maintain) is already at 1,300, you'd just have to keep dropping lower and lower just to hit your target weight.
You don't want to be eating 800 calories a day by the time you're done, because even if you were to reach your target weight, you'd never be able to maintain it at that rate (never mind actually trying to gain muscle!). The minute you'd increase your calories back up, you'd just end up regaining whatever fat you'd worked so hard to loose!
I'd focus on gaining muscle, but doing so with full body, intense workouts while increasing your calories slowly. I'd probably eliminate cheats and stick to clean eating, but keep bumping up calories gradually for a few weeks, at least. If you gain a few pounds now, I wouldn't worry about it -- because by the end of it all, you can end up eating 2,000 calories or more a day, with a nice muscle base, and have a MUCH easier time cutting.
You'd also end up being able to lose fat on much higher caloric intake, with less cardio, which would allow you to maintain your muscle AND maintain your fat loss in the long term.
Hope this makes sense.
The Following User Says Thank You to Olesya Novik For This Useful Post:
First off, while these tests are generally considered pretty accurate, it's definitely possible that it's off on the lean body mass measurement, so don't get too freaked out over that number.
Now, the best way to raise your resting metabolic rate is by gaining lean muscle (bit surprise, I know ). But seriously -- if your long term goal is to gain muscle anyway, and your other goal is to increase your metabolic rate, the best thing you can do right now is work on gaining muscle!
I definitely wouldn't be concerned with cutting at this point, because if your starting point (or the number of calories you eat to maintain) is already at 1,300, you'd just have to keep dropping lower and lower just to hit your target weight.
You don't want to be eating 800 calories a day by the time you're done, because even if you were to reach your target weight, you'd never be able to maintain it at that rate (never mind actually trying to gain muscle!). The minute you'd increase your calories back up, you'd just end up regaining whatever fat you'd worked so hard to loose!
I'd focus on gaining muscle, but doing so with full body, intense workouts while increasing your calories slowly. I'd probably eliminate cheats and stick to clean eating, but keep bumping up calories gradually for a few weeks, at least. If you gain a few pounds now, I wouldn't worry about it -- because by the end of it all, you can end up eating 2,000 calories or more a day, with a nice muscle base, and have a MUCH easier time cutting.
You'd also end up being able to lose fat on much higher caloric intake, with less cardio, which would allow you to maintain your muscle AND maintain your fat loss in the long term.
Hope this makes sense.
This is EXACTLY what I have been trying to explain to every fitness professional I have spoken to about my goals. Most of them are so "skinny" oriented and want you to be thin overnight... but this is not my ultimate goal!
So how do I structure my diet so that it promotes muscle gains? I have had a fat loss mentality for so long that I really don't know how to gain muscle. Right now I'm 50/30/20 protein, carbs, fat... for the most part. I've been eating anywhere from 1450-1650 calories per day. I've maintained over the past 2 or so months.
I lost about 20 lbs over the summer.... not sure whether it was mostly fat, or some muscle... but I am eating clean and eating about a gram of protein per lb of bodyweight... but I think for the most part I was only between 1300-1450 calories per day. I wasn't really hungry but for some reason I felt like I wasn't eating enough.... so this is when I went on my quest to find out the truth about what level I am at metabolism-wise. I don't know if I gained any muscle because I never got a consistent BF% reading when I started out.
How's your training going? Are you gaining strength?
My training is going well as far as I can tell. Just today I felt like I was ready to move up to walking lunges with 60 lbs... and it feels like only a few weeks ago I was just moving up to 50. I can see a difference in the way my arms look, but I can't remember what I started lifting with shoulders, chest, etc. I'd have to go back in my file and see.
My trainer says I'm the strongest client she's had in a few years, but I need to focus on form before I am wanting to move up in weight (I tend to get ahead of myself... I'm just excited about lifting!) aaand she is constantly reminding me that she didn't start out doing bicep burls with a 60 lb. barbell.
VO2 Max Test Results
). But seriously -- if your long term goal is to gain muscle anyway, and your other goal is to increase your metabolic rate, the best thing you can do right now is work on gaining muscle!
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