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From Skinny to Muscles with BMR Secrets

By Brad Scott

Bulking up is often much more difficult than slimming down. Simply putting weight on small frame is easy. Lack of exercise and poor nutrition will add on the pounds. But to put on good lean muscle is much more difficult. A proper mixture of aerobic activity, strength training and nutrition is very important.

If you are small and would like to add some muscle to your frame one of the most important aspects to understand is your Basal Metabolic Rate or BMR. Your BMR is the amount of calories (energy) you would burn in a day of complete rest (but not sleeping). Your BMR should set the base for the rest of your exercise program.

To illustrate this point I would like to give you an example from two of my past clients, Rod and Cynthia.

Rod was in his mid-twenties and had never worked out in his life. He was skinny and although his body fat percentage looked good on paper at 18%, his total body weight was too low. In addition, Rod had a very good BMR. When I set up Rod's fitness program, I told Rod to run less and eat more. And although he didn't fully believe that would help him, his results we terrific. See, Rod was already burning a tremendous amount of calories (energy) by his genetic makeup. In order to increase his muscle mass I needed to create a surplus of calories for his muscles to build. By creating a program of mild aerobics, intense strength training and an abundance of good nutrients, I help Rod pack on lean muscle and reduce his body fat percentage.

Cynthia was also in her mid-twenties and did not exercise. Cynthia's BMR was about the same as Rod's, but she carried too much fat, 50% body fat, on her small frame and her total body weight was too high. Cynthia's fitness program included more aerobic training and muscular endurance training. Her nutritional habits were changed to create a calorie deficit to support her fat loss while maintaining her muscular growth.

Results in first 30 days:

Rod: Reduced his already low body fat by another 2% and gained 8 pounds of lean muscle

Cynthia: Reduced her body fat by 7% and gained 13 pounds of lean muscle

By understanding their Basal Metabolic Rate, both Rod and Cynthia were able to adjust their nutritional habits to reduce the amount of fat on their bodies and increase their muscle mass. Removing the nutritional aspect of their fitness programs would have hampered their results dramatically.

If you are not seeing the results you expect, start with by having your energy levels evaluated. Have your BMR checked to see if it coincides well with your existing fitness program and then make adjustments as necessary.

Live for the Moment.....Exercise for Life

About the Author:

Brad Scott is Owner and President of Sport and Life Fitness in Melbourne Florida. He holds a B.S. in Mechanical Engineering and is a Certified Fitness Trainer and Specialist in Sports Conditioning with the International Sports Sciences Association. With over 20 years of experience, Brad offers a wide variety of fitness solutions for most anyone. Visit him online at www.SportAndLifeFitness.com today and start your fitness journey.