I get so many questions? going like " how did you get such a hot/good body?"
And i would love to think that i have great genes and belong to the lucky few who can eat anything and yet grow not even a milimeter. The truth is i work my but off and i train like a monkey in heat. But fortunatly, exercise comes naturally to me. Be it, gym(weight training/resistance),swimming, walking, jogging, tennis and hip hop dancing , I am always on the game. I will feel slightly depressed or restless when i do not exercise.
However, i recently discover my self loosing muscle definition because of overtraining( which here means over working out or being too active) and my eating habits were attrocious to say the least. I ate almost anything i like, and being half asian , it does not help when my mum cooks here best yet 'full-of-fat causing-unhealthy meals' . I decided that i had better make some effort to get my body to where i was while i still could. Since my body looked so much better 6 months prior. I decided to embark on a programme to lose excess fat and gain muscle mass. It is always easier to check yourself from time to time rather than to just let go and suffer the miraculous climb back to fitness.
Thus understanding your body is and how it works is very improtant, and will make the journey to fitness much easier.
Let us begin with the following equation: calorie IN -Calorie OUT = body fat gain or loss
Your body gets energy from the food you consume, This energy is measured in calories. The more active you are the more calories you burn. If you plan not to burn the extra calories you consume, then you better be ready to pack on some weight or fat, as they get stored as body fat.
The ultimate Game-plan to loose body fat is to use up more calories than you consume, You can monitor your calorie intake by taking notes or having a nutrition journal. This is easy right? , but now .. how do you know your total calorie output ? That is solely determined by 2 factors . your metabolism and activity level.
Everyone has a BMR( Basal Metabolic Rate) or Metabolism. BMR is basically the number of calories a day you would burn even if you are a lazy fat pig who just sits on a bed all day. This energy is used by your body to perform essential functions such as breathing,digestion and cell formation. 60 to 70 % of your daily output is devoted to these functions. Though that does not mean you dont have to exercise. You will still need that 40 to 30% to get rid of that flabby or unwanted body weight.
Here is how u calculate you BMR
For women: 661 + (9.636*your weight in KG) + (175.2*your height in metres) - (4.7*age)
For men: 67 + (13.728*your weight in KG) + (508*height in metres) - (6.9*age)
MY BMR= 67 + 974.688 + 909.32 - 151.8 = 1800 kilocalories( also used calories)
So i would burn 1800 calories even without any exercise in the day...
Now another factor that effects your calorie output is your activity level. This is averagly 30% of your daily calories burnt in a day. To calculate that we will mutiply your BMR with the activity multiplier.
Activity multipliers
Sedetary (= 1.15 multiplier
Light active(normal activity) = 1.3 multiplier
Moderatly active(2-3 times a week exercise sessions) = 1.4 multiplier
Very active(4-5 times a week exercise session) = 1.6 multiplier
Extreme active(6-7 exercise a week session) = 1.8multiplier
For example mine would be 1800 * 1.6 = 2880 kilo calories.
This means , if i consume only 2880 calories a day , my body weight and body fat composition would be constant.
Also it is important to understand that the more muscle we have, the higher our metabolic rate or output level. But that does not mean you should eat just more. Eat carefully and analyze it trough weekly results. I wish you all the best and be carefull with how you diet and eat, it is very important, Working out hard , takes intelligence, discipline and peservarence. It doesnt just mean you kill yourself in the gym. Take care
and will blog again soon
Larson Phee
xoxoxoxooxox
