My key takeaways: 1. It is important to understand BMR, calculate your own BMR and leverage it to work for you in NEAT. 2. Visceral fat is the devil and hard to get rid of. Decreasing visceral fat is the goal to success. 3. Movement goal is 10k+ steps per day. Training goal is not necessarily to kill yourself on a treadmill doing cardio, but rather to do low reps of heavy lifting or high reps of slightly less heavy lifting. Lifting continues to benefit you post workout.

The thing that just clicked for me is that being in a calorie deficit needs to still be more than your BMR. Seems so obvious but… Top 3 take aways: 1. Understanding what my BMR is is key. 2. Figuring out calorie deficit will mean figuring out how many additional calories I also will burn - so if it’s a rest day food choices are different. 3. Logging is necessary. Plan to implement will include making sure I actaully log my food which I tend to skip and utilizing my garmin and my fitness pal to pay attention to the calories in and out.

What stood out from this video was the statement about having a calorie deficit that is below my BMR is going to rank my metabolism. Coach Nat has explained this to me to help me understand what I need to breathe and blink and that I cannot function without the proper fuel for my body. This was another great reminder to keep tracking my food, monitoring my BMR, and macros.