Daily Calorie Burn Breakdown

​Understanding Daily Calorie Expenditure: Why Exercise Is Only a Small Part of Fat Loss

By Coach Noel – HaveFunKeepFit 

When people start a fitness journey, the most common belief is that exercise is the main factor in losing weight. While training is important for health, strength, and performance, it actually represents only a small percentage of the calories your body burns each day. To understand fat loss correctly, we must first understand how Total Daily Energy Expenditure (TDEE) works.

Total Daily Energy Expenditure is the total number of calories your body uses in one day. It is divided into four main components: Basal Metabolic Rate (BMR), Non-Exercise Activity Thermogenesis (NEAT), Thermic Effect of Food (TEF), and Exercise Activity.

The largest part of daily calorie burn comes from Basal Metabolic Rate, which accounts for approximately 60–70% of total energy expenditure. BMR refers to the calories your body needs to maintain basic life functions such as breathing, blood circulation, brain activity, hormone regulation, and organ function. This means that even at complete rest, your body is constantly burning energy to stay alive. One of the most important factors affecting BMR is muscle mass. Individuals with more lean muscle tissue burn more calories at rest, which is why resistance training plays a critical role in long-term fat loss.

The second component is Non-Exercise Activity Thermogenesis, commonly known as NEAT. This represents around 10–20% of daily calorie expenditure and includes all physical activity outside of structured exercise. Walking, standing, cleaning, working, coaching, and general movement throughout the day all contribute to NEAT. Research shows that people with higher daily movement levels burn significantly more calories even without additional workouts. Increasing NEAT is one of the most effective and sustainable ways to improve fat loss without excessive training.

The third component is the Thermic Effect of Food (TEF), which accounts for approximately 10% of daily calorie burn. TEF refers to the energy required to digest, absorb, and process the food you eat. Different macronutrients require different amounts of energy to digest. Protein has the highest thermic effect, meaning the body burns more calories processing protein compared to carbohydrates and fats. This is one reason high-protein diets are recommended for fat loss, muscle preservation, and metabolic health.

The final component is Exercise Activity, which typically represents only about 5% of total daily calorie expenditure for most people. This includes gym workouts, cardio sessions, sports, and structured training programs. While exercise is essential for building muscle, improving cardiovascular health, and enhancing physical performance, it is not the primary driver of fat loss. Many individuals overestimate how many calories they burn during workouts and underestimate the importance of daily habits, nutrition, and muscle mass.

For effective and sustainable fat loss, the focus should not be only on exercise. A successful fitness program should aim to increase muscle mass to raise BMR, maintain high daily activity to improve NEAT, consume enough protein to maximize TEF, and use exercise as a tool for strength, conditioning, and long-term health.

This approach is the foundation of the HaveFunKeepFit Coaching System, where the goal is not only weight loss, but also strength, longevity, metabolic health, and consistency. Understanding how your body truly burns calories allows you to train smarter, eat better, and achieve results that last.

— Coach Noel / HaveFunKeepFit 

Fat Loss • Strength • Health • Longevity

#HaveFunKeepFit

#CoachNoel

#FitnessEducation

#FatLossScience

#Metabolism

#StrengthTraining

#PersonalTraining

#FitnessCoach

#HealthAndFitness

#WeightLossGuide

#FitnessArticle

#GymEducation

#OnlineCoaching

#FitLifestyle

#LongevityFitness

@HaveFunKeepFit

@CoachNoel

@HaveFunKeepFitCoaching

@CoachNoelFitness

@HaveFunKeepFitOfficial

@CoachNoelTraining

The Best Weight Gain Supplements for Women

Many women would like to lose a few pounds, but if you'd like to put on pounds instead, you may find it to be a challenge. To gain weight, you'll need to increase your calories, and if you have a small appetite, you may want to try some other ways to boost your intake, in addition to your regular meals and snacks. There are a few supplements you can include in your diet to help you bulk up.

Whey Protein for Weight Gain

You likely want to gain lean muscle rather than fat. Studies have shown that whey protein -- which comes from milk -- increases muscle growth when consumed before or after a workout. One study published in the "International Journal of Sports Nutrition and Exercise Metabolism" found that supplementing with whey protein significantly increased lean muscle mass and strength. The high-quality protein in whey contains all of the essential amino acids, including leucine, a growth-promoting amino acid.

Compared to other supplements on the market, whey protein is easy on the wallet and is available at most supermarkets and drug stores. One serving of whey protein contains between 25 and 50 grams of protein, which provides 100 to 200 calories. The Academy of Nutrition and Dietetics recommends adding 300 to 500 calories per day to your diet to gain weight. You can get 425 calories and 26 grams of protein by drinking a daily smoothie made from a cup of whole milk, a medium banana, a tablespoon of peanut butter and a scoop of whey protein.

Keep in mind that whey protein comes from milk, so if you have a milk allergy or are lactose intolerant, this supplement may not be appropriate for you. Boost your water intake when adding a protein supplement, because protein metabolism requires extra fluid.

Powdered Milk for Weight Gain

If you need to gain weight but your appetite isn't big enough to add extra food to your diet, dry milk powder might be a good supplement for you. You can purchase a nonfat version or a full-fat version that's higher in calories. According to Today's Dietitian, you need to consume a balance of protein, carbohydrates, and fat to gain weight the healthy way. Whole powered milk contains a balance of all three of these nutrients, weighing in at 320 calories, 17 grams of protein, 25 grams of carbohydrate and 17 grams of fat per 1/2 cup. The nonfat version contains 220 calories, 22 grams of protein, 31 grams of carbohydrate and 0.5 gram of fat per 1/2 cup.

Dry milk powder can be blended into foods you already consume. Stir the powder into soups, oatmeal, smoothies, mashed potatoes, and casseroles. To avoid a clumpy texture, add the powder before you heat the food.

Creatine Supplements Increase Muscle

Creatine is a common weight gain supplement used by athletes. Muscles contain creatine, a natural substance that draws water in and helps generate energy for muscle contraction. One small study published in Medicine and Science in Sports and Exercise in 2010 found that supplementation with creatine led to increased muscle mass and body weight in women, with no adverse health effects.

Creatine is present naturally in meat and fish, but to gain weight and boost muscle mass with extra creatine, you may want to consume the synthetic version found in supplements. To get the best results, combine it with a workout program because creatine works by supplying additional energy to your muscles.

According to MedlinePlus, creatine is likely safe when taken for a period of fewer than five years. However, taking creatine in high doses could possibly damage your heart, liver or kidneys. The supplement can also cause gastrointestinal symptoms such as diarrhea and nausea. Purchase creatine from a reputable source, because dietary supplements like creatine are not regulated by the Food and Drug Administration. Talk to your doctor before you start taking creatine or any other weight gain supplement.

Women Can Gain Weight With Food

Dietary supplements can be expensive, so if you'd like to save a few bucks, you can gain weight by adding extra calories from food. Sports dietitian Nancy Clark recommends eating regular meals and snacks, increasing your portion sizes at meals, and consuming foods that are high in healthy fats and dense in calories. Add avocado to your salads; spread peanut butter on fruit or some crackers; add extra olive oil or coconut oil to your cooking or to a smoothie. If you want to gain muscle rather than fat, stick to eating healthy high-calorie foods, like nuts, dried fruit, granola, and yogurt, rather than slamming down cheeseburgers and milkshakes.

REFERENCES & RESOURCES

 

Weightlifting Techniques Squats

To achieve the proper benefit for any given weight lift exercise you must know the proper techniques and do it right. Incorrect lifting technique can work the wrong muscle groups or worse result in strain or other injuries. The idea of “no pain – no gain” refers to the burn or the tingle you get when you have worked a muscle to the point that will result in its coming back stronger. Weightlifting is not supposed to hurt, and if it does you are either using an inappropriate amount of weight or improper technique.



One of the most common weights lifting repetition exercises is the Squat. The Squat, which can be done with Free Weights or Machines, is one of the best weight lifting exercises there is to build lower body and leg strength. The squat is a weightlifting exercise primarily targeting the quadriceps (thigh muscles) and the glutes. (Rear end). But when done correctly it also works out the hamstrings, the calves, and the lower back.

The squat is done by bending at the knees and hips and lowering the torso between the legs, and then returning to a standing position. The torso should remain as upright as possible during the bend. In doing squats, keep your back straight. Your feet should be about shoulder length apart. Keep your toes pointed forward. Try it a few times with no weight. If it feels difficult you are probably doing it right. It is absolutely critical to keep the back straight during squats or serious injury to the lower back can occur. If you already have a weakened lower back due to injury a weight belt could be worn during squats to help support the lower back. Feet should remain flat on the floor. To maintain proper balance during the upward motion of the squat, force should be exerted from the heel of the foot and not the toes. If squatting with a particularly heavy weight you should use a squat cage, or have a spotter to help you return the barbell to a safe resting position after the squats.

The most common squat is the back squat – were the barbell is held behind the head, across the upper back. But there are dozens of variants. Such as the Hack Squat where the weight is held behind the legs. The Overhead Squat, which is my particular favorite – squatting while holding the barbell at full extension over your head. There are several Squats where you hold the barbell in fronts of you like the aptly named Front Squat, where it is gripped with your arms folded across your chest, or the Zercher Squat, where it is held in the crook of the arms.

Squatting is a great weightlifting exercise but by its very nature a very rigorous one. It is recommended that a squat is learned from an experienced weight lifter or professional trainer to avoid potential serious injury.

The Barbell Squat – Fitness Tips with Chrissy Zmijewski from YouTube

Fitness Inspiration Images and Workout Motivation Quotes

Here you’ll find fitness Inspiration Images, motivational pics and workout quote to keep up your fitness motivation.




“Sore Today, Strong Tomorrow”

Time after time you decide to start working out, follow a diet plan, or begin a journey towards a healthier life. But is that decision enough?

No, it is not. Because somewhere down the road, you begin to lose the motivation and ultimately give up.


You start skipping one workout session, and without even knowing, you’re back to your normal life without making any progress. So where do the things go wrong?

So in this article, let’s talk about different ways that will help you keep up your workout motivation and let you finally reach your fitness goals.


Find the Why and Focus on the Goal



“When you feel like quitting, think about why you started.”



You can do this by writing down your goals and the reasons behind them. Try doing this in two different columns by drawing a line in between.

For example:

Goal: I need to lose 5 pounds this month.

Reason: I need to lose 5 pounds so that I can buy the jeans I saw today.

Make this list as personal as you can, so that you can relate to it, and keep it in detail. Soon these will make a subconscious mark on your memory.
“Do it for the people who want to see you fail.”

You should also note down the times when you feel like giving up. Read your goals and reasons aloud to yourself. This seems weird, but this is how professional athletes train themselves mentally, so why don’t you give it a try?

The reason behind all this is to keep yourself focused on the goals. If you have reached all of them, then set some new ones. But always remember to set realistic goals, so that you don’t get discouraged by seeing results.

Update Your Workout Wardrobe
“You are one workout away from a good mood.”

Making sure your workout gear is up to date while exercising is yet another important thing. Throw away your old running shoes, if you have used them for more than 200 miles. Similarly, look for the workout clothes, and make sure they are functional and comfortable. These are the little things that will ruin your motivation.

In addition, as always said, appearance matters. A new pair of work-out pants will motivate you to hit the gym when compared to the old ones. After all, it is said that the confidence comes from feeling good about our self. So if you are still wearing the same old clothes from a decade ago, then it’s definitely time to hit the shops.

Listen to Music that Makes You Move

“The secret of getting ahead is getting started.”

A great way to keep up your motivation to exercise is to listen to upbeat music. Music can distract you from the workout in a good way – so that you don’t focus on the pain or discomfort.

Take Control of Your Thoughts



“It’s not about having time, it’s about making time.”

Discipline comes with practice and trust me it’s not very easy. You need to grab control over your thoughts to stay motivated.




“Excuses don’t burn calories.”

The secret to success is not in overworking but in keeping control over our thoughts. The moment you start making excuses, you lose the battle then and there.

Make Yourself Accountable



“Motivation is what gets you started. Habit is what keeps you going.”

Tell about your goals to your family and friends. This will make you accountable and help you to stay on course towards your fitness goals. You will have a mental note of you telling it to people, which will help you be to stay motivated to work out.

Set Fitness Goals with a Friend



“Surround yourself with fitness-minded people. Positivity can be so contagious.”

This is like the rule 1 of the motivation book. Having a partner in dieting or workout goes a long way.


Apart from competition, it also helps in encouraging you to achieve your goals. Pick a partner, whose company you love and also the one that will hold you up when you feel a little low.

A like-minded partner doubles the chance of you reaching your goal rather than doing it alone.

Change the Location or Sport
“Every day is a new beginning. Take a deep breath and start again.”

If you feel you have been working in the same environment for long and not in the mood to go there again for your next workout, then you should consider making a change. If you have been working out at your home, then think about joining a gym. Interaction with people and using different equipment can keep you motivated.

For those getting bored at working out in a gym, try switching thing up. Do your workout outside or at home. After all, there is something special in working out in a quiet and solitude place rather than a noisy and crowded gym.



“Make it a lifestyle, not a duty.”
Map Your Progress
“There is no one giant step that does it. It’s a lot of little steps.” -Peter A. Cohen

Writing down your progress is the most important thing to see change. This helps in increasing motivation. Noting down your daily workouts will help you to see your progress and will help you in understanding the things you still need to work on. Or how else will you even know that you have moved one step closer to your goal?

Stick to it



“Good things come to those who sweat.”

Once to achieve your goal, keep sticking to your routine. Getting into shape is a lot harder than it looks. It takes a lot of hard work, commitment, and discipline.

So once you get there, don’t stop working out and lose whatever you have gained till now. So keep up the good work and live a healthy lifestyle.

These little tricks will help you to keep your workout motivation. So start your fitness journey fresh again, and this time motivated to reach all your fitness goals.

Follow us and find more Fitness Inspiration Images and Workout Motivation Quotes on our Pinterest board!

If you want to use these images on your blog or website, you can do so only with a link back to this page.

Frances Carpenter Lost 126 Pounds Following These Simple Diet Steps And Exercise

Follow Frances on her Instagram account here: @isfrannyfityet

Frances’ early life led her down a path of comfort eating, a common story for people who gained a lot of weight early in their lives.

“I’ve always turned to food as a source of comfort, ever since I can remember. My childhood was very hard at times and the only thing that ever made me feel any sense of happiness was food.”



“Throughout adolescence and into high school, I gained a lot of weight; by my senior year I was around 260 pounds. After graduation, I moved to another state and gained about 60 pounds. Seven years later, I found myself at my highest weight of 331 pounds. I was constantly in the drive-thru line or sitting on the couch watching TV. Physical activity was really nonexistent for me at this point.”

With dieting seemingly a lost cause and a cycle of abusing herself mentally for her size, it became a struggle to see a way out of the situation that she found herself in.



“I tried to diet here and there and went on exercise kicks, but nothing stuck. At this point, I was the only one standing in my way, which left me angry and frustrated. I would constantly tell myself there was no use in trying to lose the weight and degrade myself with negative self-talk. Then I would eat as a refuge, which perpetuated a never-ending cycle.”

This all started to change when Frances was presented with the list of health problems that would plague her if she didn’t change her lifestyle. This debilitating life wasn’t one she envisioned for herself of wanted to live.



“When I found out I was on the fast track to diabetes and a number of other health issues, I decided I didn’t want that life for myself. I know people whose health has been impacted by obesity, and I didn’t want to end up that way.”

“When I began taking back my health by trying to lose weight, I started slowly. I knew that if I rushed into a huge lifestyle change I would fall off track like I had all the other times. I first began by changing my diet and then slowly incorporated an exercise routine into my plan.”



Frances’ initial changes to her diet were small, incremental differences that soon added up to a big drop on the scales. Starting small allowed her to keep enjoying her relationship with food, but start to see her body change also.

“When I first started out trying to lose weight, I decided to cut down on carbs. A low-carb, high-fat diet allowed me to continue eating some foods that I enjoyed, like cheeseburgers and tacos, just without the bread. Instead of rice, I made cauliflower rice and I switched from pasta to zucchini noodles. Once I saw the scale start to move, I kept doing what I was doing because it was clearly working. Then I swapped soda and juices for water or other flavored, zero-calorie drinks.”



After this initial success, Frances began to switch things up and prepare her diet for the long term.

“As time went on, I started to allow myself complex carbs, such as fruit or oatmeal, on days when my workouts were more intense. I find that at this point in my weight-loss journey. allowing my body to have a carb-up day really helps me stay on track. I’m not as tempted to cheat or binge on high-calorie, processed food.”



Frances reveals a typical day of eating for her:

“A typical day of eating for me starts with eggs and bacon with avocado or cottage cheese and nuts and raspberries. I follow that up with lunch, which I pre-prepare three days at a time. Usually, I make chicken or ground turkey with veggies, avocado, and a handful of nuts.”

“I like to keep dinner simple with chicken on a bed of greens with ranch or a taco salad with cheese, salsa, and avocado.”

With her diet starting to get on track, Frances turned her attention to exercise and started off her training routine with a little more intensity!



“At the beginning of my journey, I was strictly doing cardio workouts. This was mainly due to the fact that it was the only thing I knew how to do. My cardio sessions consisted of one hour on the treadmill, twice a day (once before work and once after), six days a week.”

After building up a base level of fitness and feeling more like she could try more activities, she decided to join a gym and her weight loss and fitness skyrocketed alongside her love for working out.

“About six months into my weight loss, I was down 55 pounds and joined a CrossFit gym called CrossFit Inversion. This gym has completely changed my life. It incorporates every type of workout including cardio, weightlifting, gymnastics, and strength training all at different intensity levels. I always leave feeling extremely strong and accomplished after every single session. This is where I truly fell in love with weight training. Now, I always look forward to lifting days and the new opportunities to challenge myself. Today, I do CrossFit six days a week, usually with one day of rest. (The Slim, Sexy, Strong Workout DVD is the fast, flexible workout you’ve been waiting for!)”



Frances recommends starting an Instagram if you are starting your own weight loss journey, as interacting and talking with like-minded people and people who want you to succeed can provide an amazing platform for support and encouragement.

“I started sharing my weight-loss journey on Instagram after being so motivated by seeing other women take back their lives and sharing it in a similar fashion. Posting before and after photos and non-scale victories helped me gain a following, which led to other women reaching out and asking for my advice. When I feel like giving up, I remember that there are people watching me for inspiration. It’s a constant reminder that I should do the right thing every day for myself, but also for them. I want to show my followers that natural weight loss is possible. I interact with people from all over the world and it’s become an amazing support group. There’s no way I would have gotten this far without them.”



Losing weight on the scale isn’t the only benefit to dropping pounds as it has allowed Frances a totally new lease on life, allowing her to do so much more than she could imagine at her heaviest weight of 331 pounds.

“My life has completely changed for the better. Most importantly, I’ve become so much more active. I can do things like travel comfortably and walk all day without becoming tired. I have huge amounts of energy compared to before, which really makes life a lot easier. Also, my confidence has skyrocketed! I feel good in my skin and am very proud of how far I have come. I am eating more, going out more, and enjoying aspects of life I really didn’t before.”

“People ask me for my advice frequently and I am a firm believer in waiting for the right time to lose weight. I tried to lose weight so many times before and always failed because I wasn’t ready. I wasn’t prepared to put in the work or fix my bad eating habits. Timing truly is everything. For some people, it might take hitting rock-bottom, but I just woke up one day and the light switch went on. I knew it was time for me to get healthy the right way, and by setting small, realistic goals for myself, I was able to make real changes.”

Source:TrimmedandToned

7 Full Body Workout Routines: Lose Weight and Get Flat Belly

Full body workout is great for your body. Not only does it strengthen and increase your energy levels, it improves your brain health and memory.

Full body workout routines, as the name implies, exercises most of the muscles groups in your body. As those muscles become stronger, you will get fitter.

The best way to get results from your workout routines is to know what you want to achieve.

That way, you will not work in vain exercising the wrong sets of muscles or worst still do routines that won’t work.

In order to avoid injuries and get results fast, it is best to use a professional instructor.

You can either register at a gym or get a private trainer. If either option is not feasible, you can get a training program designed by a professional.

There are different types of full body workout routines designed specifically for particular purposes.

Make sure you read through the entire 3 pages of the 7 full body workout routines for best results.

So let’s get down to business

Full Body Workout for Beginner

1. Workout Routines with Weights

A beginner cannot just hit the gym and start whatever exercise comes to mind or do what they see others do.

Why?

Because that is a fast way to waste gym time and get injured.

I will take you through each exercise and describe how to perform it and the number of repetitions to do.

Are you ready? Let’s go!

Squats

This exercise requires the use of a barbell and its aim is to strengthen your quads. Your lower back, hamstring, glutes, and calves also benefit from this exercise.

How to:

• With the barbell on your shoulders and your feet shoulder-width apart, clasp your elbows on the middle of your body to keep your back tight.
• Now, push back your hips while bending your knees.
• Once your thighs are parallel to the floor, begin your ascent back to the starting position.
• This completes the first repetition.
• Continue the process for 10 to 15 times and get the barbell off your shoulder.
• You will do 3 sets of this repetition to complete this particular exercise.

Seated Calf Raise

This exercise is meant to strengthen your calves.

How to:

• You will require a machine designed for this purpose.
• Balance the ball of your feet on the platform while sitting on the machine.
• This will leave your heels hanging in the air.
• Your quads will be under the knee pad and hold the grip on the top for balance.
• Release the safety bar then lower your heels and let your calves fully stretch.
• Return to the starting position to complete a repetition.
• Do this for 15 to 20 times to complete a set.
• You are required to do 2 sets of this exercise.

Barbell Bench Press

This exercise will strengthen your chest muscles and the shoulders and triceps will benefit from it too.

How to:

• Lie with your back flat on the bench and hold the barbell at shoulder width. Lift the weigh from where it hangs.
• Take a deep breath and slowly lower the bar towards your chest.
• Be sure the bar is straight as it moves down and let the bar touch your chest.
• Push the weight back up till your shoulders lock.
• That completes a rep and you will repeat that for 10 to 15 times to make a set.
• You will do 3 sets of this exercise.

Shoulder Press

This exercise will strengthen your shoulder in particular, but your abs, traps, and triceps are also getting exercised.

How to:

• Grip the barbell at shoulder width then lift to just above your chest with your shoulders at rest.
• Push the barbell upwards above your head till your elbows lock.
• Bring it back down to your chest.
• This completes one repetition.
• You are required to do 2 sets of this in 8 to 12 reps.

Pull Down

This is an exercise for strengthening your triceps and you will require a cable stack for this.

How to:

• Grip a straight bar attached to a cable stack with your palms facing down.
• Pull (not push) down till your elbows nearly lock and slowly guide it back to the starting position.
• This completes a repetition.
• You will do this 8 to 12 times for a set and you will do a set of 2.

Remember!

This routine should be done 3 days a week every other day. Your rest days are important so, don’t skip on them. !

Full Body Workout Routine for Females

Workout routines that are applicable to men might not be appropriate for females especially one who is a beginner.

There are particular routines that are best suited for a female and will help her get the desired results fast. Without further ado, let’s get to it.

Dumbbell Rows

This is a good exercise to strengthen the muscles of your back, shoulders, and arms and it is suitable for all body types. You will need dumbbells, of course, and a bench.

How to:

• Rest your knee and arm on the bench while leaning forward.
• Lift the dumbbell with the other hand and pull it up beside your body.
• Let it back down till your arm is straight.
• This completes a repetition.
• You will do 8 to 10 of this in 2 sets.

Push-ups

This is great for working the pectoral muscles (yes, ladies have that too), shoulders, and your triceps. You won’t need any equipment for this.

How to:

• Lie on your chest with your palms flat on the ground beside you at shoulder width.
• Push against the floor to lift your body weight.
• Slowly go back down hinging on your elbows but don’t get all the way to the floor before pushing back up.
• That’s a rep.
• You will do 5 to 7 reps of this for 3 sets.

Lunges

This is one exercise that takes on your entire lower body. It works the muscles of your thighs, hips, and calves.

How to:

• Take a giant step forward and keep your feet that far apart.
• With your back straight, bend your knees to about 90 degrees and raise yourself back up.
• This completes one repetition.
• You will alternate the leg you lead with after a repetition.
• Do 2 sets of this 10 to 12 times.

Crunches with a Stability Ball

This is an exercise targeted at your abs and obliques. You will need a stability ball for this and it should be fun.

How to:

• Sit on the ball with your feet flat on the ground.
• Lean back on the ball as you walk your feet forward all the while ensuring that your thighs are parallel to the floor.
•  You will soon feel the heat on your abs as a signal that the muscles are getting worked.
• You should do 10 reps of this for 3 sets.

Your body will thank you for this routine as you will start feeling stronger over time.

You can do this full body workout every other day. On your work days, take 90 to 120-second breaks after an exercise.