How many of you are fed up of gym trainers telling you to run on treadmills for hours to lose fat but then you end up being the same or may be left with saggy skin and muscle loss?
How many of you had been to an obesity clinic with the hope to lose weight and look healthy and experienced a bomb in your pocket?
Guess what? All these obesity centers made fool out of people. All you end up doing is to eat nothing and then lose weight for time being. And then the moment you start getting back to your normal life you plump like a balloon again because your metabolism had already been for a toss. This is the bitter truth of today’s fitness industry.
Let me try to keep things simple for you guys.
You eat less calories than what your body consume = you put down your weight.
You eat more calories than what your body consume = you gain your weight.
This is it. So all we discuss about how your fitness journey goes around this simple logic.
When we talk about weight loss/gain, there are three possibilities.
1.Fat loss/ gain.
2.Muscle loss/ gain.
3.Water loss/ gain
Water is easy to gain and easy to lose. So do not worry much about it. What actually matter is the water free mass. So what’s the ideal case for you to get fit? Lose fat and gain muscles.
You might ask me how do i do both things parallely. It all depends on how you play with macronutrients.
So getting back to the discussion, How do i know how much energy does my body burn? There is no exact calculator that provides you the accurate value. But then you can get an estimate of it using harris benedict equation. The energy required by your body to function when it doesn’t do any activity is called BMR ( basal metabolic rate). You multiply the same with an activity factor to know how many calories your body will require.
BMR for men =66+(6.23x weight in pounds) + (12.7x height in inches) – (6.8 x age in years)
BMR for women =655+(4.35x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)
So, whatever bmr You get from the calculation, you do multiply the same with the following activity factor to get a nearest value of your energy expenditure.
Sedentary (little / no workout) = BMR*1.2
Little active ( workout/ sports 1-3 days in a week ) = BMR*1.375
Moderately active (workout/sports 3-5 days a week) = BMR*1.55
Very active ( heavy training/sports 6-7 days a week) = BMR*1.725
So for example my Bmr from the calculator comes to 1000 and I have a moderately active lifestyle, I would approximately need 1000*1.55 = 1550 calories every day. If i consume lesser calories than that, I shall reduce my weight. If i consume more than that i shall increase my weight.
So having said that doesn’t prepare a diet chart that is half of the calories that are required so that you can lose weight faster. And the same time do not consume way too high if your goal is to gain weight. Always keep it progressive. Start by decreasing or increasing 200-300 calories and then go on. As you shall end up spoiling your metabolism if you reduce your food intake drastically. And not to increase too gradually because chances are you shall put on fat more than muscle. We shall discuss on the same in the coming posts. On what ratios of macros you can follow for weight loss and what to follow for weight gain.
The Idea is to make you guys understand how much energy your body requires. You can use a lot of online calculators to get these details. Whatever we do to get fit starts from here. So feel free to post your doubts if any on the same.
Please do not forget to write back with your suggestions and thoughts. Also please inbox if you guys want any specific topic to be discussed. Would love to hear from you guys.