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Simple Math for Weight Loss - Calories In and Calories Out

By James Kohler, M.S., CSCS, Exercise Physiologist

December 10, 2010 - 5:00PM

In essence, the concept of weight loss is proper energy balance. By expending more calories than you intake, you create a calorie deficit and weight loss occurs. If you consume more calories than you burn in a day, you are in a positive energy state, or a calorie surplus. When you have a calorie surplus, the extra energy will be stored as fat regardless of the macronutrient type, or food source. Weight is maintained when calorie intake and expenditure are equal.

The Truth Behind Spot Reduction

By James Kohler, M.S., CSCS, Exercise Physiologist

March 23, 2011 - 8:00AM

A common fitness myth is that training a particular muscle group will burn body fat for that targeted area of the body, otherwise known as spot reduction. An example of this is performing crunches to decrease subcutaneous abdominal fat. Countless people focus on performing hundreds of crunches hoping to develop washboard abs. However, empirical data indicates this is a false presumption.