How many calories do you really burn?

So this may sound crazy, but don't go to the gym to lose weight and get lean! Say what??? You heard me, the gym is not the primary place to focus your weight loss plan. Most people think that if they just go to the gym and work out hard the body fat will just "melt" off from all the sweat – fat chance! If that were the case then everyone who joined their local gym wouldn't quit 5 weeks later because they would have already dropped 10 pounds from busting their butt on the elliptical. But the reality is, they probably didn't lose more than a pound or two if they are lucky, so they quit. Why? Because they kept eating like garbage thinking the workout is the magic secret. Well it's not. In fact, what percentage of your daily calories do you think you burn during your workout? I bet you would be surprised... According to nutrition expert Stan Efferding and his research, the percent of daily calories burned during a workout for most people is 5%! YES ONLY 5% OF YOUR DAILY CALORIC EXPENDITURE COMES FROM TRAINING! If you understand the simple fact that if you eat more calories than you burn, than you are going to gain weight, and if you burn more calories than you eat, then you will lose weight. So even if you kill yourself in the gym, maybe, and we are stretching it here, you might increase that number to 7%. That's really nothing at all if your goal is to lose unwanted body fat. What is good to know is that your BMR (basal metabolic rate) contributes to nearly 70% of your daily calorie expenditure and your BMR consists of your bodies basic daily functions such as breathing, circulation, digestion, etc. So more or less your BMR is a pretty set number so I don't suggest you try to biohack it. With all that said, the point is that if you want to lose body fat and improve your body composition, it has to happen in the kitchen. Bottomline, you can't out train bad eating so get your eating right AND still go to the gym and crush it!