How to get a beach body, Part Two

Its time to hit the beach, but not without the proper body to go with it. So last week we covered the fitness portion to gaining the body we oh so want and deserve. Next week we will cover the diet portion of gaining this body. But this week, we will cover the mechanics of gaining this body. I don't want you to have the food but not understand what to do with it. So I will make sure you understand the foundation and then begin getting the food. I'm going to make this as simple as possible so lets get started!

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Education

Calories... the measurement of what we put in and out of the body. The proper definition...

2 - a: a unit equivalent to the large calorie expressing heat-producing or energy-producing value in food when oxidized in the body

- b: an amount of food having an energy-producing value of one large calorie

Ultimately this is the fuel for the body... something we all knew..... NEXT

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The Big Question

How do I lose the fat?!

Alright, here we go.....

1 pound, is made up of 3500 calories...

Every day we intake calories and we burn calories.

If you eat 2000 calories and you burn 2000 calories.... your weight will not change. That is a status of maintaining weight.

If you eat 1500 calories and you burn 2000 calories.... you are now in a caloric deficit of 500 calories...that is only 1/7th of 3500 calories.

So to lose a pound you would need to hit a caloric deficit of 3500 to lose 1lb.

1 very important thing to figure out tho is your Daily Caloric Expenditure.

So for example, my body requires 1869 calories to function on a daily basis. With the light exercise, my body will burn approx 2570 calories on a daily basis. With my personal goal to gain lean muscle, I need to eat 2600 calories or more. So I may eat 3000 calories daily but that will only put me at a 400 calorie surplus for a day and 2800 for a week....meaning, I still will not have gained a pound in body weight.

So lets say you are an 5'2", 160 lbs female at 25 years of age...

Basal Metabolic Rate 1409 calories

Lightweight Work daily expenditure - 1937 calories

If this lady wants to lose weight she would need to eat less than 1937 calories... lets go with 1500 calories. That makes it a daily caloric deficit of 450ish calories. This puts her at 3150 caloric deficit for the week and still not a pound.

Hopefully I haven't lost you! If I have shoot me an email coachchris@notyouraveragefitness.com and I'll answer all your questions.

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The last thing to consider is your exercise. Your daily exercise helps increase your metabolic expenditure. We will use my personal and female example from above to break this down.

Me - 1869

Her - 1409

1 hour weight lifting - 225 calories avg

1 hour jog - 400 calories avg

1 hour cycling - 489 calories avg

1 hour jumping rope - 670 calories

1 hour stair scaling - 800+ calories

The young lady can lift 3 times a week and jog the 4 days a week. Adding that to her BMR

9863 + 675 + 1600 = 12,138 calories over a week.

She maintains a 2,000 calorie diet daily

7 x 2000 = 14000 caloric intake

Whats this equal out to be...

12138 - 14000 = -1,358 = surplus

-1358 versus 3500.... is she expected to lose a pound that week? Yes but based off her calories its a no go!

Week 1 - 1358

Week 2 - 2726

Week 3 - 4084

Week 4 - 5442

So at this rate... you are gaining a pound and a half in a 4 week time-frame.

For myself

Lifting 5 days a week and stairs one day a week

Daily Calories 2431 = 17017/ week

3000 calorie diet

21,000 = week caloric intake

whats the difference?

17017 - 21000 = -3983

Pound of gain? Yes... pound of gain that i want.... depends on what I intake.... which you can see right here next week....