Many gyms and apps still use BMR to calculate calories, but that method leads to poor results and slow progress. In this episode, Marcus and Andrew explain why BMR is the wrong metric and how TDEE gives a true picture of your daily energy needs. They break down the TDEE formula (BMR + NEAT + EAT + TEF), how body fat affects accuracy, and what to do if your metabolism has adapted from dieting too hard. Learn how to fix it with reverse dieting and how to use TDEE to plan fat loss or muscle gain the right way.
Why does your body really hold onto fat? In this kickoff episode of our Body Fat Deep Dive, Marcus and Andrew break down the surprising science, expose the biggest myths, and give you a practical framework to start seeing results—whether you’re a trainer or just want to lose fat for good.
What you’ll learn:
The true evolutionary reason we store body fat (it’s not laziness!)
Body fat vs. body weight: why it matters
The 4 types of fat (and why brown fat is your friend)
Hormones behind fat storage: cortisol, insulin, leptin, & more
BMI vs. body fat percentage: which actually matters?
Debunking “out-training a bad diet” and other common myths
Why “healthy foods” can still stall fat loss
Real-world measurement tips for tracking progress
Timestamps:
00:00 – Intro & why body fat matters
03:30 – Evolution and fat storage
10:00 – Hormones, metabolism, & genetics
24:45 – Types of body fat explained
35:46 – BMI vs. body composition
43:16 – Fat loss mythbusting
53:15 – Calorie traps even healthy eaters fall into
58:15 – Takeaways for trainers & clients
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Keywords: body fat, fat loss, weight loss, metabolism, fitness science, personal training, nutrition, hormones, body composition
This episode of FitCommit explores Chapter 1 of Robert Cialdini’s Influence, called Weapons of Influence, and connects it directly to fitness. Whether you’re a trainer or just working on your own goals, you’ll learn science-backed strategies for motivation, habit building, and making real progress.
What’s inside:
How automatic habits shape fitness outcomes
Using pricing and value psychology to boost commitment
The "because" effect and why giving reasons matters
Anchoring and contrast techniques for sales and motivation
Simple ways to build routines that last
Timestamps:
00:00 - Compliance and why it matters in fitness
03:02 - Pricing and perceived value
05:33 - The power of "because" in coaching and self-motivation
13:07 - Why programs fail and how to fix it
16:11 - Starting small and habit stacking
23:16 - Pushing past quitting points
26:59 - Using contrast and anchoring
32:47 - Applying these tools in real life
36:34 - Takeaways for trainers and fitness fans
FitCommit is bringing the latest in psychology to fitness, making it practical for trainers, coaches, and anyone looking to make lasting changes.
Questions or feedback? Reach out to be part of the next conversation.
Join Marcus Cyrus (FitCommit Founder) & Andrew Maneshin (FitCommit Co-Founder & Elite Trainer) as they expose the shocking stats behind the high client & trainer turnover plaguing the fitness world. Discover why even the best programs fail without client adherence, and explore the common skill gaps hurting personal trainers – especially in nutrition and motivational psychology.
This episode tackles the 'knowledge vs. compliance' debate, the infamous 'February Fade' in client motivation, the crucial (and often missed) role of tracking tangible results (photos, measurements), why boutique studios often achieve better retention, and the massive potential for AI tools to finally support coaches and clients effectively. Understand the root causes before we dive into solutions in future episodes of the Fit Commit Podcast.
