Hey, you’re back! With summer right around the corner, I have numerous friends that are concerned about a last minute effort to pull off the best version of their present bodies. Personally, maintaining a decent physique should be a yearly progress with summer being the portion to reduce body fat. I strongly recommend a body fat scale. I love mine, since it connects with my phone via Bluetooth. I weigh myself every morning right after the first visit to the *ahem* “little men’s room”, and before I eat. However, I understand that this commitment isn’t ideal or feasible for a majority of people. So here’s my breakdown of what you can eat to make decent progress!
This post will be about BMR and TDEE, respectively.
Bear with me, this will be some dense information. I promise I’ll try to edit and simplify this as much as possible.
First, let’s discuss BMR: Basal Metabolic Rate. Basal Metabolic Rate is how many calories your body burns when it’s at rest i.e sleeping. But, you’re not always at rest: you walk around the house, you dance, you lift weights, and/or you’re chasing your kids (or dog) around. These things require the usage of muscles, and therefore physical activity which burns calories; different activities have different levels of calories burned.
The physical activity of lifting weights actually burns fewer calories compared to forms of cardio. However, weightlifting develops muscles which helps increase BMR. This means that your body will burn more calories while at rest, even when you’re just lounging on your couch. Your body is trying to maintain that developed muscle, and expending more calories to maintain. (See my previous post on exercising to develop a system!) Multiply BMR by an activity multiplier, and you get TDEE.
TDEE: Total Daily Energy Expenditure. In simple terms, how many calories do you roughly burn throughout the day? Is your lifestyle sedentary, or quite active? Don’t worry, I have you covered with links. This calculation will allow you to better understand your “maintenance calories”, a rough estimate on the number you need to consume daily to maintain your current weight. Understanding TDEE is essential.
Now that you’ve gotten a rough estimate on your maintenance calories per day, you can begin by chipping away at body fat. This involves concentration on diet, which is never an easy feat. But you can’t just scream for ice cream all the time, you gotta chase after the truck to earn the ice cream. Reduce your maintenance calories by roughly 500. So for myself, if I consume 2300 calories to maintain my current weight, I need to maintain the same lifestyle but reduce my calories to 1800.
It’s called body ‘fat’, which means you need to consume less fats and carbohydrates, and more protein. Doing this, while in your calorie limit is the crucial challenge. Protein preserves muscle mass, while your body is expending energy through calories. You don’t want that hard-earned muscle to wither away. Most people opt for a 30/35/35: this means that 30% of your calories come from protein, the next 35% come from carbohydrates, and the last 35% come from fats. I’ll cover more information regarding protein, carbohydrates, and fats for next week’s post!
Things to note:
- Sleep: prioritize it for hormones-sake. 6-8 hours is ideal.
- Caffeine: it boosts metabolism. Use it wisely, and avoid an addiction like mine.
- Avoid alcohol: it lowers the metabolism, If you desire to drink, go with liquor and a zero-calorie mixer i.e Coke Zero. It’s alcohol, no need to worry about the taste.
- DRINK WATER: your muscles are comprised of water. Your brain has water. Why not be nice to your body, and drink water?
- Don’t deficit too hard: if you dramatically enter a calorie deficit, your body will hate you. You may want to lose weight, but do it in a healthy way. Eating less than 1000 calories can actually cause you to gain weight, because your body is trying to conserve that energy.
Obtaining the physique you want requires certain sacrifices. This doesn’t mean that your lifestyle needs to be put on a stop. It just means that you need to be more conscious of what you put into your body. Exercising and building a physique takes time. Everyone has off days, but there’s plenty of motivation for you to achieve your goals. It’s a marathon, not a race. Build slowly, and wisely.
Even if you decide to ignore the majority of this information, the last crucial piece is consistency. Don’t expect to go to the gym once a week and progress dramatically. Enter the gym, three times a week. Use weights, and finish with cardio. Feel the contraction over every exercise. The mind-muscle connection is paramount, and it really helps. Understanding your body’s limits, and the small push exceeding them. The goal is maximum effort.
If you have any questions, please feel free to comment below! If I’ve incorrectly stated any information, or if you’d like me to simplify any other fitness terms, leave a comment.
Go lower. LOWER. There’s this box where you can follow my blog. I’d be a very happy camper. I also seek to be next Indian Adonis, and I make wonderful ‘birthday cake protein waffles’.