Strategies To Lose Weight Fast

This is my first video of a series on how to lose weight and keep it off. We’ll journey through the concept of calories and energy in / energy out, how you use this to shed fat and finally exame some of the more popular myths associated with weight loss. In this video we look at how “BMR” (“basal metabolic rate”) and “TDEE” (“total daily energy expenditure”) work and how the principle behind them is applied when you want to lose weight. Follow me on my blog: www.evilcyber.com Me and Freddie say thanks for watching and visiting!

Losing weight might seem difficult, but the theory behind it is actually quite simple. To lose weight, you need to use up more energy than your body takes in. When this happens, your body has to rely upon fat stores for energy.

Therefore, it burns up body fat and, with it, excess weight. So, how do you get to the point where your body uses fat for energy? Well, when it comes to our bodies, energy is measured in calories. So, to lose weight, you need to eat fewer calories than you burn; simple enough.

One way to create this so-called “calorie deficit” is by eating fewer calories. However, blindly cutting back on food is not a logical solution. Instead, it is a good idea to get a good estimate of precisely how many calories you need to eat to lose weight.

This number will vary from person to person depending on several factors, all of which can impact the speed of weight loss. There are several methods of finding your own optimal calorie number, and, thanks to the internet, it is even possible to calculate this in seconds.

In order to find out how to lose weight, you need to start by knowing how many calories it takes to maintain your current weight. This is known as your “basal metabolic rate” (BMR), which measures the number of calories you would use each day even if you did nothing but lie in bed. BMR may be calculated using the Harris-Benedict formula, which consists of separate calculations for men and women. For women, the formula is as follows:

655 + (4.3 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

And for men: 66 + (6.3 x weight in pounds) + (12.9 x height in inches) – (6.8 x age in years)

For those who do not wish to do such math, there are several websites that offer BMR calculators online. One of these is: http://www.bmi-calculator.net/bmr-calculator/

Of course, most of us do not simply lie around motionless all day. So, it is also important to know out how many calories our daily activities utilize. While this will vary from one person to another and one day to the next, there is a standard rule to follow. If you are mostly sedentary, multiply your BMR by 120%. This trend continues as follows:

Lightly active – 130% BMR

Moderately active – 140%BMR

Very active – 150% BMR

Once you know how many calories you need to maintain weight, you want to cut that number down to lose weight. It is best to simply subtract 500 calories from your diet. This will leave you with a 3,500 calorie deficit by the end of the week, and 3,500 is exactly how many calories are in one pound. So, following this method, you would lose at least one pound per week, which is a safe, steady weight loss rate. Add in exercise, and you will create an even greater calorie deficit and lose even more.

Robert Harden, fitness coach at Extremely-Fit, invites you to visit http://www.extremely-fit.com for more fitness and nutritional articles, like this one. Or, looking for a great workout and nutrition guide try P90X http://www.extremely-fit.com//p90x-extreme-training-workout. html

If you are wondering “How many calories should I eat to lose weight?”, the first thing you must get clear on is how many calories your body needs to sustain your current weight. It is surprising that most people do not have a faint idea how much they can eat without putting on pounds. And secondly, you obviously need to know how many calories you are consuming in average at the moment, and here again most people do not have a clue about their calorie intake.

So, let us start to bring some clarity to your question “How many calories should I eat to lose weight?”!

calories needed for maintenance= your basal metabolic rate (BMR) x your activity level

Your basal metabolic rate (BMR) is the amount of calories that your body needs to survive without any activity. Say, if you are lying in hospital with a coma, your daily calorie consumption would very much equal your basal metabolic rate.

Your BMR depends on several factors like

• your current weight – the good news is that for every pound that you are currently weighting, you also need to eat calories just to keep that weight
• your height – it obviously makes a difference if your weight is spread over 1,60 m or 2 m, meaning even if Tom Cruise and Michael Jordan had the same weight, their BMR would be different
• your gender – men have a higher percentage of muscles, which means that they burn more calories per pound of body weight. Unfair, I know, but nothing we can do about it.
• your age – your metabolism slows down the older you get! Take advantage of that and start your life changing diet now, because next year it is getting even harder!

Your activity level is rated raging between 1.2 (sedentary) and 1.9 (highly active, excessive exercise or hard manual labor) and factored into the equation.

Example: Let’s say you are a 25 years old female with a height of 165 cm/ 5’5” and a current weight of 65 kilos/ 130 pounds. Your activity level is lightly active (1-3x sports per week) and now you start asking “How many calories should I eat to lose weight?”

Your BMR is then about 1,400 calories x 1.375 for your activity level = 1,925 calories

Now, that you know how many calories you can eat per day for maintenance, it is getting easy. For every pound of weight that you want to lose, you theoretically have to cut 3,500 calories. That means for a weight loss of one pound per week, you need to eat 500 calories less then your maintenance per day. In the above case your daily calorie consumption will be limited to 1,425 calories.

How many calories should I eat to lose weight?

You see, with the proper calculations, there is no need to starve yourself on a 1,000 calorie diet. Now you only need to keep track on your calorie intake to ensure that you will stick to your limit!

Your action plan:

• start to evaluate how many calories you personally need for maintenance using this “How many calories to lose weight calculator“
• get an idea how many calories you are currently consuming in average (at least roughly)
• adjust your calorie intake accordingly!

Learn more about healthy eating habits and techniques to achieve automated weight loss by visiting my blog at http://dietonautopilot.com. Receive the report “3 Shockingly Successful Methods to Stop Cravings” when subscribing to the newsletter.

Author: Claudia Ohst,
Article:How many calories should I eat to lose weight? Calories needed each day to lose weight

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Strategies To Lose Weight Fast

Most of all of the bodybuilders out there are after the same thing massive and well defined muscles.

If you are wanting to get huge and ripped, you have probably planned to burn fat and gain muscle while trying to achieve muscle mass.

Because people are after the ultimate body, they try to jump into their programs to fast. Trying to push the results will never get them where they want to be, but most people jump in and expect to see huge strides overnight while putting in very little work. Most people are ready to supersize their muscles, but they do not want to put on any extra body fat at the same time.

It is important to know.

There are no quick results; you cannot add a lot of muscle to your body in a short amount of time without adding body fat.

It is necessary to understand that this is the way that it works and if you really want to add muscle to your frame, you have to accept this concept.

In order to increase muscle size, you have to take in a surplus of calories for best protein synthesis. That said, the body simply cannot use 100% of this calorie abundance to fuel muscle growth. This abundance will always end up as some body fat, which is why attempting to burn fat and gain muscle is not a good idea.

Plan to concentrate on first building muscle volume, and then losing body fat, instead of trying to burn fat and gain muscle at the same time.

Ultimately, your muscle mass levels play a important role in deciding your basal metabolic rate, so it becomes easier to lose body fat after you have built your muscles to a significant degree. This is why beginning with a bulking phase is almost always the best route. So, although you will noy be able to lose fat and put on muscle at the same time, it will be much easier to lose weight once you have gained new muscle.

If you think about what we have talked about, the best goal in a bulking phase is to go for as much muscle size as you can get and minimize your body fat gains. While bulking up, your focus should never be on trying to lose body weight but on gaining as little body fat as possible.

These are the 3 things you need in order to obtain your goal.

1) Use a very focused caloric surplus.

Perfect Nutrition does not exist; there is only such a thing as optimal nutrition. Keep in the back of your head that you require a over abundance of calories to feed muscle growth, it is not just about eating as much as you feel like; taking in more calories than you need to build muscle tissue will simply cause you to get fat.

The normal accepted calorie needed for supporting muscle growth is 15-20% more calories than is needed to maintain your weight. There is no reason to go above that range in calorie intake when you are trying to build up your muscles.

2) Pay attention to the actual food sources you are taking in.

When you are thinking about what to eat, focus on natural and high fiber carbohydrate selections, unsaturated fats that are good for you, and lean, high quality proteins.

Rather than aimlessly eating every food item in sight, make sure that you are sticking to lean protein foods, keeping blood sugar levels constant through proper carbohydrate choices, and avoiding large amounts of saturated fats.

As long as you stay with this diet, you do not have to be worried about calculating out how to burn fat and gain muscle at the same time because you are already limiting the amount of body fat that you will put on.

3) Throw in a medium amount of cardio.

Adding on 2-3 cardio workouts during your week can cut down on fat gains during your bulking phase. Longer duration cardio workouts have been known to cause muscle loss, so you should increase only 10 to 20 minutes of high intensity/low duration cardio to your routine.

After you have obtained your muscle mass goal then switch your workout to a program that focuses on removing body fat while maintaining muscle size.

However, just keep in mind that while bulking up, gaining some body fat is inevitable and the trick is simply to minimize it rather than trying to burn fat and gain muscle at the same time.

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