GET SMART. LOSE WEIGHT.

4 posts | Original | Recent
 
Image_thumb
45 Posts
Jul 26, 2014 1:11am
via Android

So there's a lot of information going around regarding weight loss and workout programs that promise to shed those pounds like a snake sheds it's scaly skin.

Often people overlook one simple fact.

Weight loss boils down to a simple maths equation.

Energy in (calories) - Energy out (calories) = calorie deficit/gain

So let's break this down.

Energy in, it's what you eat. Let's say, you have a total of 1200 calories a day.

Next, energy out is the calories you burn in a day. Your body burns calories even while sleeping. So the number of calories your body burns per day when DOING ABSOLUTELY NOTHING is called basal metabolic rate or BMR. Next there is incidental exercise (walking, showering etc). And then there is your workout regiment.

So lets say your ENERGY OUT is as follows

BMR - 1500

INCIDENTAL EXERCISE - 200 (if you're moderately active)

And YOUR WORKOUT - 300 (a moderate-less intenity workout)

So that's a total of 2000 calories And your calorie deficit for that day is : 1200 - 2000 = -800 calories

When you reach a deficit of -7500 you LOSE ONE KILOGRAM. So in less than 10 days...you WILL lose a kilogram.

Of course you can play with the intensity of your workouts and eat smarter to create a larger deficit per day. But that's upto you.

So there you have it. A little bit of knowledge that'll help you focus your efforts instead of blindly chugging down diet shakes or hitting the gym for hours on end.

26 Jul
Use this link to calculate your BMR http://www.bmi-calculator.net/bmr-calculator/ (People who are overweight have higher BMR than people who are in shape) And remember, even without working out you WILL have a deficit of atleast 400 calories IF you eat healthy and in portions. Cheers :)
27 Jul
Nicley put
Image_thumb
14 Posts
Jul 26, 2014 3:09am
via Android

Used the link very helpful :-) Thanks

26 Jul
Must be reassuring now, isn't it? Haha you're welcome :)
Image_thumb
45 Posts
Jul 26, 2014 3:07pm
via Android

Also, you guys can download NOOM COACH or a similar app to keep track of your calorie intake. So you're conscious of what you eat.

Icon_missing_thumb
9 Posts
Jul 26, 2014 6:48pm
via Android

Thanks for the infoo   . I needed that lol I excercised half if last month and half of this month including a diet. And I lost 22 lbs. But these past week I havnt excercised at all but I still diet. Do u think ill still keep losing weight. ?

26 Jul
I'm pretty sure your will. Although not as fast as you would if you worked out too :)
Reply


Skimble-workout-trainer-download-app-recommended-programs

Download_app_store_ios Download_google_play_android_172x51


Workout Trainer Forums

Welcome Wagon

6,349 topics, 38,275 posts

Motivation & Support

8,524 topics, 41,550 posts

App Updates

46 topics, 110 posts

Ask the Pros

766 topics, 1,955 posts

Workouts and Programs

2,935 topics, 12,157 posts

Trainer Tools

23 topics, 62 posts

Featured Training Programs

Abdominal Foundation II

Abdominal Foundation II

Moderate Time 3 Weeks
Strong & Slim 2

Strong & Slim 2

Moderate Time 2 Weeks
Cross Training with Yoga

Cross Training with Yoga

Intense Time 4 Weeks
Intro HIIT

Intro HIIT

Casual Time 4 Weeks
10 Min Body Method 1

10 Min Body Method 1

Casual Time 1 Week
Fitness Bootcamp

Fitness Bootcamp

Moderate Time 3 Weeks

Featured Workouts

Bodyweight Brutality #1

Bodyweight Brutality #1

Casual Ic_time_32x32 20 mins  
Full Body   Ic_workout_dumbbell_32x32 Box or Step
FIVER

FIVER

Intense Ic_time_32x32 5 mins  
Core   Ic_workout_dumbbell_32x32 Pull Up Bar
Developmental Yoga 1

Developmental Yoga 1

Casual Ic_time_32x32 28 mins  
Yoga  
Legs for Days

Legs for Days

Moderate Ic_time_32x32 25 mins  
Lower Body   Ic_workout_dumbbell_32x32 Resistance Band
Dumbbell Uppers

Dumbbell Uppers

Casual Ic_time_32x32 12 mins  
Back   Ic_workout_dumbbell_32x32 Dumbbell
Upper Body Flow

Upper Body Flow

Intense Ic_time_32x32 26 mins  
Shoulders