TIP #4! Weight and Calories, should we count them? Cmon, I know that many of you, especially the ladies, dwell on the amount of kilos youre holding and how to lose them fast. You step on the scale now and then, and you tell yourself this week I wanna lose 1 kilo!. Here is some NEWSFLASH: losing weight doesnt mean you are less fat, in fact, you probably increased in fat even though youve reduced weight. How? the physiology behind it is complex but my point here is that you must focus on your BODY COMPOSITION rather than your weight on the scale. You can weigh 65 kg but your body will be made up of 30% fat. You lose 1kg, now youre 64, big deal, it could be water loss or even a visit to the toilet. At 64 kg your body fat composition can remain the same. So what should we focus on? Answer: Body Composition In other words, how much of your total weight is body fat and how much is muscle mass. Unfortunately counting calories only makes a difference to our weight and not our body compositon. Some of you may say, - who cares how much body fat I have if I can lose weight and kilos and still look good. Perhaps to some extent, but you wont feel good at all. Your body will be in starvation mode 24/7 and you will have to fight very hard againts hunger urges. Quality is better than quantity when it comes to your food and this means counting the macro nutrients in your food rather than the calories in them. If you can do both, even better. So how many calories should you be eating anyway? Everyone is different, so to know this you must calculate your basal metabolic rate and add your calorie expendisure (the amount of energy you use in extra activities such as exercsing). Rules are simple: If you wanna lose weight, reduce 500 calories to your required daily amount. If you wanna gain weight/muscle, eat 500 calories plus. All this making sure the calories contain QUALITY NUTRITION. Good amount of protein, of Carbs and Fats plus all your minerals and vitamins. If you wanna calculate your BMR and the amount of calories your body needs daily, depending on height and weight, click this link: shapesense/fitness-exercise/calculators/daily-caloric-expenditure-calculator.aspx If you want advice on your ideal nutrition to reach your goals faster making sure you consume the proper quality nutrition, than contact me and let me help you. Jonny Greenland
Posted on: Fri, 23 Jan 2015 23:46:15 +0000