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#2020

Your safety is our #1 Goal..

Welcome back.. we are re-opening..

Follow the guidelines & come back safe..

#2020

Your safety is our #1 Goal ..

Welcome back.. we are re-opening..

Follow the guidelines & come back safe..

#2020

Your safety is our #1 Goal...

Welcome back.. we are re-opening..

Follow the guidelines & come back safe..

#2020

Your safety is our #1 Goal..

Welcome back...we are re-opening..

Follow the guidelines & come back safe..

#2020

Your safety is our #1 Goal..

Welcome back ..we are re-opening..

Follow the guidelines & come back safe..

#2020

The First & Last step of fat loss - CALORIE DEFICIT

For any Fat Loss diet - Low Carb/moderate Carb/Keto/ Paleo/Atkinson standard thumb rule is CALORIE DEFICIT

But the question is how does one know to create calorie deficit??

Here is the answer :

1:- CALCULATE BMR & TDEE :
Your BMR (Basal Metabolic Rate) is the minimum calories you require at rest to survive. Based on your daily activity you get your TDEE (Total Daily Energy Expenditure).

2:- CREATING DEFICIT FROM FOOD :
The first and easiest way to create deficit is from food.Eat little less than what's required and body will use the remaining calories from stored body fat. As advised create a 15-20% deficit from TDEE and priorities protein intake. From 1.2-2g/kg of bodyweight is ideal way to start.

3:- CREATING MORE DEFICIT FROM TRAINING :
Fat loss is all about energy balance. Calories in < Calories out is the key. If you keep dropping calories only from food you'll end up being weak. Hence, a regular exercise plan with progressive (doing more than previous week) will give you consistent results creating more deficit every week.

4:- REDO :
Any plan needs to have a regular check. Now since you gave dropped calories from food and training consistently on progression, the demand of body is increasing. This is why a lot of people get stuck after a point because they are either eating the same and training the same OR eating way too less
Then what's needed. Hence, with the change in bodyweight after few weeks do check your BMR/TDEE again and recalculate the deficit.

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ESSENTIAL OF FAT LOSS

1: CALORIE DEFICIT NUTRITION :- A calorie deficit is the energy shortfall that results from using more energy than you absorb from food. It's the only diet to fat loss. Creating a calorie deficit (by reducing input calories or by increasing output calories) forces the body meet this energy shortfall from its energy stores. These energy stores are glycogen (stored cards), muscle tissue (stored protein), body fat (stored fat). With glycogen in limited supply the aim during weight loss is to maintaining as much muscle mass as possible.

2: RESISTANCE TRAINING :- when it comes to fat loss, most people embark in a program of cardio and dieting. Strength training is just an afterthought. Strength training, however, can burn just as much, if not more, fat than cardio. While cardio burns calorie and fat when you're performing it, high rep strength training has what is known as high EPOC or " EXCESS POST-EXERCISE OXYGEN CONSUMPTION ". This is a fancy term for saying how long your metabolism is elevated after exercise.

3: LISS/NEAT :- LISS is low intensity steady state cardio i.e. walking or doing any physical activity which keeps your heart rate not more than 50-60% of maxHR. NEAT is a non- exercise activity Thermogenesis. It's the calories you burn through involuntary actions like twiddling your thumbs while sitting down or tapping your foot while you're at desk, as well as those burned from everyday actions you don't think about too much.

4: WATER :- If your are dieting, it is important to drink water so your liver can effectively metabolize body fat. It's also important to drink lots of water when you are carb-loading so your body can store glucose as glycogen.

5: SLEEP/RECOVERY :- After putting your body under so much of stress by eating lesser calories than required, training weights, Doing Liss or number of steps in the whole day that last thing to make your fat loss more effective is your recovery. If you don't recover you won't perform better than the previous session which means you will lack progression which comes back to keep your fat storages high.

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