Want to loose weight?
Want to gain weight?
Want to remain at the same weight?
It all boils down to two primary reasons:
1) FOOD intake
2) PHYSICAL activity
3) LAZY ATITUDE
So the most difficult of them all and that which plays a biggger role than all that three are the fist reason which is FOOD.
So how do we do it?
Spend hundreds on weight loss program?diet supplements?plastic surgery?black/red/yellow/purple magic :p (ok ok I'M KIDDING) HAHA.
Well the best is always monitor what we are eating, Our daily calorie intake.
Do it right, you will enjoy the proper diet and loose weight or gain (for those whom having difficulty to gain)
So we hear all talking about eating according to calorie count yet no one actually inform how to do it, So here is a small guideline you'll can follow and hope it helps everyone.
STEP 1
So the first thig you need to do is:
Calculate your
BMR(BASAL METABOLIC RATE)
HOW?
Alternatively if it’s looking too complex, you can do this on many of the BMR CALCULATOR ONLINE here (http://www.myfitnesspal.com/tools/bmr-calculator)
So example
My
weight =111kg
height = 174 cm
Age =31
So based on the equation above my BMR is
2048 kCal (I USED THE CALCULATOR ONLINE )
STEP 2
So if i take my 2048 kCal and calculate using the above equation 1) , I need about 2048
kCal intake daily to maintain my current 111kg weight.
So the idea is reducing the kCal count to lower by 15-20 % so that all excessive fat can be used/burned for daily usage. Where else for those who wants to gain weight food cosumption should be more than what their daily kCal requires.
This only applies if you are taking a proper portion of diet, Follow the diet pyramid, ITS THE BEST AND PROVEN SYSTEM. AIM FOR LOW CARBO AND HIGH PROTEIN DIET FOR LEAN MUSCLE MASS BUILD UP AND WEIGHT LOSS/WEIGHT GAIN in accordance to your goal.
If you are interested to calculate for body fat percentage
AIM FOR A PERFECT FIGURE LIKE FRANK ZANE, SYLVESTER STALLONE ,ANLELLA SAGRA AND MANY MORE.
cCheers.
No Pain, No Gain\
Want to gain weight?
Want to remain at the same weight?
It all boils down to two primary reasons:
1) FOOD intake
2) PHYSICAL activity
3) LAZY ATITUDE
So the most difficult of them all and that which plays a biggger role than all that three are the fist reason which is FOOD.
So how do we do it?
Spend hundreds on weight loss program?diet supplements?plastic surgery?black/red/yellow/purple magic :p (ok ok I'M KIDDING) HAHA.
Well the best is always monitor what we are eating, Our daily calorie intake.
Do it right, you will enjoy the proper diet and loose weight or gain (for those whom having difficulty to gain)
So we hear all talking about eating according to calorie count yet no one actually inform how to do it, So here is a small guideline you'll can follow and hope it helps everyone.
STEP 1
So the first thig you need to do is:
Calculate your
BMR(BASAL METABOLIC RATE)
HOW?
Mifflin St. Jeor Equation ( more accurate than the Harris Benedict Formula)
For men: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
For women: BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161
Alternatively if it’s looking too complex, you can do this on many of the BMR CALCULATOR ONLINE here (http://www.myfitnesspal.com/tools/bmr-calculator)
So example
My
weight =111kg
height = 174 cm
Age =31
So based on the equation above my BMR is
2048 kCal (I USED THE CALCULATOR ONLINE )
STEP 2
The following table enables calculation of an individual's recommended daily kilocalorie intake to maintain current weight.
| 1) Little to no exercise | Daily kilocalories needed = BMR x 1.2 |
| 2) Light exercise (1–3 days per week) | Daily kilocalories needed = BMR x 1.375 |
| 3) Moderate exercise (3–5 days per week) | Daily kilocalories needed = BMR x 1.55 |
| 4) Heavy exercise (6–7 days per week) | Daily kilocalories needed = BMR x 1.725 |
| 5) Very heavy exercise (twice per day, extra heavy workouts) | Daily kilocalories needed = BMR x 1.9 |
kCal intake daily to maintain my current 111kg weight.
So the idea is reducing the kCal count to lower by 15-20 % so that all excessive fat can be used/burned for daily usage. Where else for those who wants to gain weight food cosumption should be more than what their daily kCal requires.
This only applies if you are taking a proper portion of diet, Follow the diet pyramid, ITS THE BEST AND PROVEN SYSTEM. AIM FOR LOW CARBO AND HIGH PROTEIN DIET FOR LEAN MUSCLE MASS BUILD UP AND WEIGHT LOSS/WEIGHT GAIN in accordance to your goal.
If you are interested to calculate for body fat percentage
Child body fat % = (1.51 × BMI) − (0.70 × Age) − (3.6 × sex) + 1.4
Adult body fat % = (1.20 × BMI) + (0.23 × Age) − (10.8 × sex) − 5.4
where sex is 1 for males and 0 for females.
FOR MOTIVATION
AIM FOR A PERFECT FIGURE LIKE FRANK ZANE, SYLVESTER STALLONE ,ANLELLA SAGRA AND MANY MORE.
cCheers.
No Pain, No Gain\
