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Be Move Live is your home for fitness and clean eating.

Blog Blog features the latest fitness and clean eating advice from John Holley, MS, CSCS. Blogs focus on exercise, nutrition, sleep, stress reduction and getting the most out of your workouts.


John Holley

Why do we have to make everything so complicated? Losing weight really is simple, when you do the math. Burn more calories than you take in and you lose weight. Of course, everybody is different and factors such as age, exercise intensity, basal metabolic rate and what you eat DO factor into how fast you lose weight.
Yet, assuming a calorie is a calorie, here are the basics:

1. Lifting weights and other strength-training work builds muscle and increases the number of calories you use on a daily basis.

2. Eat! This may be the most misunderstood factor in losing weight, but you need to eat in order to lose weight. If you do not eat enough, your metabolism will slow down in order to maintain the fat (energy) stores. If you consider our bodies haven't changed much in the last 10,000 years, you will understand there wasn't food at every turn 2,000, 200 or even 100 years ago. Conserving fat was a life or death matter because you never knew when you would eat again.

3. When you eat, remember it's quality over quantity. Choose the least processed food you can find, so as to avoid the sodium, fat, sugar and how-do-you-pronounce-this-ingredient stuff found in manufactured foods. As a bonus, these "clean" foods give you true nutrition and won't leave you craving more an hour later. Think of whole grains, fruits, vegetables, lean meats, fish and legumes when you make your grocery list.

Moreover, consistent exercise and healthy eating will produce the positive results you are looking for in hang in there!