Dont Focus On Weight Loss, Focus On Burning Fat And Becoming Leaner i.e. Improve Your Body Composition.
How To Become Leaner?
To become leaner you decrease the number of calories you take in and increase the number of calories your burn.
How do you achieve this? = Eat less + High Fat Burning Exercises (Warrior Fitness Training)
Step 1: Work Out How Many Calories Your Body Needs Daily (Daily Burn)
Please go to the below site
Multiple this numbers: (To estimate your daily burn)
By 1.2 if you exercise 1-3 hours per week.
By 1.35 if you exercise 4-6 hours per week.
By 1.5 if you exercise 6+ hours per week.
Step 2: Find Out How Many Calories You Are Actually Consuming Daily
Please go to below website to record and estimate your daily calories intake
Step 3: Make A Plan
Maintaining a daily or weekly calorie deficit will, over time, result in an overall reduction of body fat percentage.
Specifically, you want to feed your body about 20% less calories than it burns every day. If you do this, you will lose 1 2 pounds per week, every week, while preserving your metabolic health, energy levels, mental balance, and mood.
Please take your final daily calorie burn score and multiple it by .8 to = this is the new number of calories you should intake daily.
Make sure you maintain a good balance of macronutrients
- 30% of calories should come from protein, 50% from carbohydrate, and 20% from fat
- One gram of protein and one gram of carbohydrate contain about 4 calories, and one gram of fat contains about 9
- Look for areas where you can make changes For example more lean proteins, less processed carbohydrates and keep exercising ( build up to 6 times per week)
Sugar: our body can process approx. nine teaspoons of sugar a day, at most which is about 252g a week but on average we are all consuming more than a kilogram a week.