3 Easy Steps For Weight Loss

Who is this post for? Beginner to intermediate folks in regards to exercise that want to lose additional body fat. This will work for most everyone. (Note: If you are already decently lean, 5-8% for men, 12-16% for women, different protocols and/or macronutrient composition will need to be undergone to get rid of that stubborn body fat.)

Step 1.) Get on a good exercise program three times per week with weights.
Step 2.) Determine BMR, daily calorie expenditure and subtract 10-20% from it.
Step 3.) Log your calories with an app (mynetdiary, loseit, myfitnesspal) and eat a diet 50/30/20 % from Protein/Carbohydrates/Fats.


Done and Done!


Step 1.) Get on a good exercise program three times per week with weights.

If you haven't read my blog on setting up a 3x per week routine, go here and check it out!
www.http://www.shrededu.blogspot.com

Step 2.) Determine BMR, daily calorie expenditure and subtract 500-1000 from it.

Harris Benedict Equation: (If body fat % is unknown)
Men = 66.4730  + (13.7516 x weight in kg) + (5.0033 X height in cm) - (4.6756x age in years)
Women = 665.0955 +  (9.5634 x weight in kg) + (1.8496 x height in cm) - (4.6756 x age in years)

Katch-McCardle Equation (If body fat % is known)
370 + (21.6 x lean body mass in kg) NOTE:LBM = ((Weight(kg)) x (100-(Body Fat)))/100

After you get your BMR, multiply it by an activity level. For most people (sedentary) I use 1.2

Example: A 36 year-old woman who weighs 180 pounds at 5'6'' using Harris Benedict Equation

180lbs/2.2 =81.8kg
66inches x 2.54 cm/inch = 167.6cm
Women = 665.0955 + (9.5634 x 81.8kg) + (1.8496 x 167.6cm) - (4.6756 x 36) = 1,589kcal

1,589kcal x 1.2 (Sedentary Activity of Daily Living) = 1,907kcal

1,906kcal - 500kcal (daily caloric deficit) = 1,407kcal (Note: If exercise is performed, I want additional calories added in HERE to make up for it, e.g. if you burn 300kcal during a workout, add 300kcal to this number.)

Step 3.) Log your calories with an app (mynetdiary, loseit, myfitnesspal) and eat a diet 50/30/20 % from Protein/Carbohydrates/Fats.

This step is pretty straight forward. At the end of the day, you should be able to consume as many calories as you need using the calculations we provided. I want you to pay attention to the Proteins / Carbohydrates / Fat percentages at the end of the day. Try to hit a split of 50/30/20. This is higher protein, lower carbohydrate and moderate fat. If you don't hit your totals one day, that's ok, don't stress. Just work on it and try to hit the numbers. Typically what I notice is that it's hard for a person to hit their macronutrient ratio's because they eat too many carbs, not enough protein and too much fat.

Generally, when I work with a client one on one I don't recommend percentages, because we can figure things out on a better level. But generally speaking, if you just want to lose some weight, this will work out perfectly for you.

If you have any questions, please leave a comment below or e-mail me at shred.edu@gmail.com

Cheers!

-James

http://propertiesofalaska.com