Essential Elements Needed for Weight Loss or Weight Gain
This is What you Need to Do:
1. Get your Mind and Body Connected and Prepared.
2. What you need to do for Weight Loss or Weight Gain
--->a. Determine your Calorie Maintenance Needs (MT Line) using Harris Benedict Forumula
--->b. Determine your Deficit or Surplus in Calories over your MT Line dependent upon your goals:
--->c. Calorie Deficit for Fat Loss
--->d. Calorie Surplus for Weight Gain
3. Change your Eating Habits
4. The Nutrients: Protein, Carbs, and good Fats
5. Diet and Calorie Tracking; Strengths and Weaknesses
6. The Bad Choice Set
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We spend a lot of time educating ourselves on various aspects of diet and training, but very little, if any, on training our brain on how to handle it.
Examine with your Heart from the Start.
Train the Brain:
"Cells that Fire Together Wire Together."
"Cells that Fire Together Wire Together."
You have to learn to MASTER yourself, to become the MASTER of Weight Loss or Weight Gain for YOURSELF.
Through your goal journey WATCH, LOOK, and LISTEN, to your body it will TELL YOU if your doing the correct things or combination of things!
This is a good link that will provide you with tools in the attempt to MASTER your personal attributes: (The Weight Loss Intricate, by Chillen)
http://training.fitness.com/weight-loss/weight-loss-intricate-27164.html
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This is what you need to do: Weight Loss or Weight Gain
Do yourself a favor, figure out your Maintenance Line (MT Line), adjust off of this, eat well balanced spaced out meals (DONT EVER starve YOURSELF), AND listen to your body for the results.One can use the Benedict Formula for Fat Loss or Weight Gain.
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line.
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
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Create a Calorie Deficit: (To Lose Tissue)
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound of tissue
If you cut back -500 calories a day, you will lose approximately 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day (under your MT Line) you will also lose approximately 1 pound per week.
The calorie deficit margin (of -500c) is just an example:
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week.
Initial Weigh:
Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT Line-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
Weighing Yourself:
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). I recommend one not weighing themselves in the afternoon.
The body will flex a few pounds during the day (due to food consumption, water, bowel retention, etc). Do not create "unnecessary" confusion or stress on yourself by weighing yourself multiple times during the day or during the week.
End of the Week Result
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lb of fat. Now lets do some basic math. -500cX7=-3500c.
With all things considered equal, and you were meticulous and faithful on the diet and exercise, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet.
How faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?).
How accurate you figured in your activities caloric wise but, you have the base information to begin making adjustments.
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If Your Goal is to Lose Tissue:
Deficit dieting is the fat burner, and EVERYTHING follows after this. The deficit can be implemented through the diet or exercise can cause the deficit when you know your MT line reference.
If you stick to the basic: The Law of Energy Balance, and tip this to the negative side of the equation, you will be on your way, with everything considered equal and your healthy.
Losing fat is sort of like draining a pool. It usually leaves the shallow end first before the larger end starts to diminish. But, fat and/or tissue is lost all over when deficit dieting.
If you want to lose overall body fat, get your diet in order, eat clean, learn what your approximate MT reference line is according to activities (and back off a HEALTHY margin), and perform overall weight training, and of course, include cardio (cardio DOES have its benefits other than burning calories, carbs, fat, etc).
The most effective beginning is to look at your diet, and make a diet journal in my opinion, THEN work in a training program around this diet.
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The calorie SURPLUS margin is just an example: (Attempt to Gain Weight)
Apply this knowledge by going OVER the approximated MT Line (approximated Maintenance line), say for example, a +500c per day, for about 1 week.
Weighing Yourself:
Before the week begins(or the day you start), weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt. You can use this as your beginning weight.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). I recommend one not weighing themselves in the afternoon. The body will flex a few pounds during the day (due to food consumption, water, bowl retention, etc). Do not create "unnecessary" confusion.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric surplus limit (meaning MT+500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean).
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
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The Nutrients: Protein, Carbs, and good Fats:
The 3 Nutrients (Carbs, Good Fats, and Protein) are an essential factor in the diet; however, the Law of Energy Balance within the DIET, is the ultimate KING while the Nutrients can play in some key decisions made within the body.
Nutrient Ratios: Example ONLY
Calories per gram of the three major nutrients:
Protein: 4 calories per gram
Carbohydrates: 4 calories per gram
Fat: 9 calories per gram
Example Configuration:
Carbs (2850 calories or your estimated Calorie intake) x (0.50 or other percentage given) = 1425 calories (divided by 4) = 356 grams
Protein (2850 calories or your estimated Calorie intake ) x (0.30 or other percentage given) = 855 calories (divided by 4) = 214 grams
Fat (2850 calories or your estimated Calorie intake) x (0.20 or other percentage given) = 570 calories (divided by 9) = 63 grams
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Change your Eating Habits
○ Try eating 5 to 6 smaller meals during the day○ Balance your meals out during the day so in one day you have a mix of Protein, Carbohydrate and good Fats
○ Drink lots of water during the day and before, during and after exercise
○ Simple Carb Examples: (Various fruit) Grapefruit, Watermelon, Cantaloupe, Strawberries, Oranges, Apples, Pineapple, etc
○ Complex Carb Examples: Whole Wheat Pita Bread, Oatmeal, Long Grain Brown Rice, Brown Pasta, Malto-Meal (Plain, whole wheat),etc
○ Good Protein Examples: White or Dark Tuna, Fish, Chicken Breast, Lean Turkey, Lean Ham, Very lean Beef, Quality Whey Protein Powder, etc
○ Good Fats Examples: Natural Peanut Butter, Various Nuts, Flax Seed, Fish Oils.
○ Dietary Fiber: Whole Grains (Bran), Some fruits (like Apples), and vegetables, nuts and seeds
Dietary Fiber
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Diet and Calorie Tracking and dealing with Weaknesses and Strengths:
Weakness and Strength (synopsis)
Sit yourself down, and write down every possible dietary weakness and strengths you possess.
Tear yourself myself apart being honest. Develop an “On Limits Food List” and an “Off Limits Food List”.
Evaluate your living environment and work environment, its associated effects and causes, and what would have negative and positive effects toward your goal, and (set a reaction in place)
Develop a list of bad food items that could be made to be more healthy, for example:
Oatmeal cookies, and Peanut Butter Cookies, and replaced the ingredients in these to the more healthy alternative—like Splenda for the replacement of white refined sugar, and whole wheat flour instead of white bleached flour, and so on and so forth.
Developing a CLEAR strategy in dealing with your weaknesses (and changing ingredients in sweet items-like the aforementioned- is one example and can assist with the “I want something sweet—DAMN IT!” type of situation).
Calorie Tracking
:I highly recommend tracking your calories--each day. This can be done through: FitDay - Free Weight Loss and Diet Journal or you can create your own manual tracking method. Either way, it IS VITALLY important.
You calorie limitations whether in deficit or surplus should be confined to and fit within a 24 hour cycle. (See second post)
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"The Bad Choice Set":
Artificial Sweeteners v. Refined White Sugar
○ Substitute an artificial sweetener of your choice (and at peace with) to replace refined white sugar (Refrain from Refined White Sugar like you would a disease)
Here is why: (link)
Why is Refined Sugar - Known As White Sugar - Bad for You?
To keep a desire for sweet items at bay or within the confines of personal tolerance and within your goal parameters while dieting, I would like you to think about this view:
Think of sweeteners (both artificial sweeteners and refined white sugar, for example) as having to make a choice from:
"A Bad Choice Set" and this "Bad Choice Set" are Artificial Sweeteners v. Refined White Sugar, and how your decision to use one or the other will fit and be appropriate within your dietary and physical fitness goals.
A lot of persons use Splenda (and others types) (as it reduces calories and fits within their dietary goals), but this too has its critics:
Dangers of Splenda | Splenda Side Effects
Therefore, make a decision that is the best one for you among the "Bad Choice Set", that will not harm your personal goals you seek.
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You must have "some appropriate and controlled obsession" in yourself toward your goal.
Having controlled obsession is critical, but some lose this obsession once they learn the amount of work it requires.
There eyes widen and the obsession then pops right out. Don't let this happen to you: Raise your Want-o-Meter to a new higher level.
Best Regards,
Chillen
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