))
535: Brad Williams - Mastering Macros: Avoiding BMR Pitfalls and Achieving Real Results Over 40
Manage episode 449973666 series 3473266
内容由Brad Williams提供。所有播客内容（包括剧集、图形和播客描述）均由 Brad Williams 或其播客平台合作伙伴直接上传和提供。如果您认为有人在未经您许可的情况下使用您的受版权保护的作品，您可以按照此处概述的流程进行操作https://zh.player.fm/legal。
Mastering Macros: Avoiding BMR Pitfalls and Achieving Real Results Over 40
Click On My Website Below To Schedule A Free 15 Min Zoom Call:
Over 40 Fitness Hacks Facebook Group
In this episode of Over 40 Fitness Hacks, Brad Williams walks listeners through his process of calculating macros using an online tool, with added insights on how to get accurate Basal Metabolic Rate (BMR) readings to support weight loss goals. Brad recommends the Legion Athletics macro calculator as a reliable starting point, advising listeners to carefully assess their activity levels. Misjudging this can lead to significant calorie miscalculations, causing frustration when results don't align with efforts.
Brad highlights how fitness trackers, especially the Whoop 4.0, can offer a more personalized and dynamic view of actual calorie burn, which fluctuates daily based on activity. By monitoring data from his own tracker, Brad realized that his real calorie expenditure often differs from online calculator estimates.
He suggests aiming lower on calorie intake if unsure and recommends tracking nutrition, especially Monday through Friday, to counterbalance social activities over the weekend. Brad emphasizes consistency, adjusting either calories or activity levels as needed, and remaining honest with oneself about food and drink intake—especially on weekends.
For those struggling to stay on track, Brad advises using fitness and nutrition trackers like the Chronometer and adapting daily based on personal data. The episode underscores that accurate tracking and adjustments, combined with realistic macro goals, are crucial for achieving steady progress without compromising one's social life.
If you're interested in online personal training or being a guest on my podcast, "Over 40 Fitness Hacks," you can reach me at brad@over40fitnesshacks.com or visit my website at:
Additionally, check out my Yelp reviews for my local business, Evolve Gym in Huntington Beach, at https://bit.ly/3GCKRzV
538集单集
分享
