a) fat loss or
b) muscle building
We will start on the ever popular fat loss. FFor most of us this will be our ‘go to’ option. It won’t be about achieving that ‘summer body’ or that ‘bikini body’ – let’s concentrate on a body that suits us for the whole year and can be maintained long term. Of course we want to feel confident in a bikini but we also want to slip on a pair of skinny jeans in winter and feel comfortable too.
See below:
Determine body weight on scales that you normally
use. Even though they may not be very accurate, they will be good enough to
determine weight loss or weight gain. We will use a 65kg female for this example.
2 Find a BMR calculator online. I tend to use http://www.bmi-calculator.net/bmr-calculator/ I entered 156cm tall, 65kg, 30 years old
female (this is just hypothetical, I wish I was 30!) and I got a BMR of 1419 kcals
which I rounded down to 1400 kcals. This figure determines a baseline calorie
amount that you should not go under.
3 We then need to multiply our weight in lbs by 12
which will give us a calorie total to begin with. So 65kg in lbs is 143lb x 12
= 1716 calories. (This clears the 1400 cals BMR). We now have a baseline of
1716 which we will round down to 1700 calories. Again be aware that the fitness
industry has many different equations to make these calculations but I have used
the one that I feel has turned out the best for myself and my clients.
Our 30 year old female now has 1700 calories to
begin her fat loss journey with. The next step is working out her macros.
Protein (1g per lb bw) = 143g (remember protein
has 4kcal/g) = 572kcals
This
leaves 1,128 kcals to split between carbs and fats, 564 each.
Carbs are 4g per calorie so 564 divided by
4 = 141g
Fats are 9g per calorie so 564 divided by 9
= 62g
6 To conclude:
141g Carbs
143g Protein
62g Fat
All this information now needs to be
monitored on a daily basis. I would thoroughly recommend ‘Myfitnesspal' which can be downloaded onto your smartphone
aswell as your ipad and/or desktop. It will be necessary to add your statistics and adjust the goals to match your figures.
There will be a lot of weighing to be done
so grab yourself some digital kitchen scales.
Stick with the your initial figures for a
few weeks and monitor your weight. If everything is going well and you are
steadily losing then keep it up until you reach your goal. Take a ‘before’ and
‘after’ photo and re-take weekly so you can see results!
If you find that nothing is happening and you
are maintaining or even gaining, then your figures need to be re-evaluated. If
you find you are craving more carbs you can sacrifice some fat for example. The
only macro that you should try and stick with is your protein as this is the
macro most people tend to neglect.
I think that is plenty of info to be
getting on with! As far as muscle building is concerned, well I think I will
leave that for the next blog.
I have written a ‘myfitnesspal’ user guide so
if anyone wants a copy just message me your email address and I will send one over FOC!
Until next time fat loss bloggers......................
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