You use about 60% of the calories you need each day just by being alive. That’s your basal (or resting) metabolism. About 30% of the calories are accounted for by how much you move (your activity metabolism). The remaining 10% are used up by the process of digesting food (your thermic metabolism). By making some simple changes you can fire up all three types of metabolism and become leaner faster.
EAT LITTLE & OFTEN
Small and regular meals throughout the day will keep your metabolism high. If you eat the same amount of food in just one or two large meals as you do in five or six mini-meals and snacks you will burn fewer calories. This is because your metabolism slows down between meals. Never skip meals to save calories. Having a low-calorie snack will work much better and will also stop you falling ravenously on the nearest chocolate bar later in the day.
THIS IS CALCULATED AS FOLLOWS:
18-30 years Men (0.063x body weight in KG)+2.896=
Women (0.062x body weight in KG)+2.036=
Men (0.048x body weight in KG)+3.653=
Women (0.034x body weight in KG)+3.538=
(0.034 x 45kg) + 3.538= 5.086 Now remove the decimal point and make it
5086 / 4.2 =1206 calories
(0.063 x 80kg) + 2.896= 7.936 Now remove the decimal point and make it
7938 / 4.2 = 1889 calories
DAILY ACTIVITY LEVEL CHART
INACTIVE 1.3-1.5 1.3-1.5
LIGHT ACTIVITY 1.4-1.6 1.4-1.6
LIGHT – MODERATE 1.6-1.8 1.5-1.7
MODERATE 1.7-1.9 1.6-1.8
HEAVY 1.9-2.3 1.7-1.9
45kg 30-60year woman daily light- moderate activity:
1206cal x (gender activity level) of 1.5= 1809cal
80kg 18-30year man daily heavy activity
1889cal x (gender activity level) of 1.9= 3589cal
1889cal x (gender activity level) of 2.3= 4344cal
The 80kg man must eat over 3589-4344Cal to ensure his body has enough energy to build lean muscle mass.
Sure eating correctly will ensure you lose weight but exercising correctly speeds the process up. Training with me 3 times a week and training to a personalized program we are going to increase your activity level so
your body is buring 1200 – 3000cal a day/8400 – 21’000cal a week. It is not recommended to consume less than 1200 calories a day. Your body needs nutrients and to know it is receiving food.
Eating below 1200cal will cause your body to go into starvation mode and your body will begin holding onto those fat stores. Not a good Idea. Eating poor food choices, consuming alcohol or consuming below 1200cal will reduce your micro nutrients received through foods and due to the lack of vitamins and minerals your immune system will drop, hair may fall out, nails and teeth can become weak, night blindness can occur and you will have extremely low energy just to name a few