1. Less body mass means less energy is required to propel your body forward, up and over.
2. Balance between body weight and adequate muscle mass is required.
3. Focus on decreasing body fat to athletic levels while maintaining muscle mass.
4. Nutritional requirements must never be compromised for weight loss or performance and health will be impaired.
10 Tips for creating a 'caloric deficit'
Get focused, be disciplined and set yourself up for success!
1 Food log: start observing and recording your intake to become aware. On-Line Logs are available for instant calculations www.fitday.com .
2 Learn to read labels and educate yourself about healthy food choices.
3 Design a weekly meal plan and stick to it. Success or failure is made at the grocery store.
4 Emphasize nutrient rich food choices and plan your meals around vibrant, colourful vegetables and fruits-5-10/day.
5 Cut Out Empty Calories: processed foods, fast foods, junk food and alcohol. This is one of the the easiest ways to create a deficit (or surplus).
6 Focus on Portion Control: Avoid overeating by eating slowly, using smaller plates, and starting with a smaller serving size. Don't eat if you are not feeling any degree of hunger.
7 Never skip breakfast or other main meals-under eating can be just as detrimental as overeating and cause your body to become 'fat-friendly'.
8 Consume low-density caloric snacks more often. These are usually high in air, water, fibre and will fill you up without filling up your fat cells.
9 Set yourself up for Success: Plan in healthy snacks to avoid overeating later (busy days, on the road etc).
10 Drink 8-10 cups of fluid per day.
DETERMINING YOUR NUTRITIONAL REQUIREMENTS:
CALORIES: To Estimate your DAILY calorie requirement...
Determine your resting metabolic rate (RMR) : body weight times 10 =_________
Determine how many calories you will need for today’s structured activity: use a calories per minute/per pound of body weight chart
Determine how many calories you need for your overall daily activity level:
Sedentary add 20-40% RMR =________
Moderately active add 40-60% RMR =________
Very active add 60-80% RMR =________
Add the answers from 1,2, and 3 to determine total daily calorie requirement.=________________
CHANGING YOUR BODY COMPOSITION:
Calculate your daily calorie requirement=_________
Subtract approximately 500 calories per day. No less than 1200-1400cals/day= _______
Use a combination of expending additional calories and consuming fewer.
Calculate your daily calorie requirement AND protein requirement =________
Add approximately 2 calories per pound of body weight per day =________
Weight train 3 days per week with a muscle - hypertrophy program