You see all over social media these days people getting into amazing shape, females looking confident and lean in their bikini on the beach, males looking jacked and buff in the gym. Social media portrays it as a quick fix, getting into superb shape in the shortest time frame possible.
But how do they do it?
Where do they start?
I can help you with this, I could teach you all about different training programs, different conditioning protocols, different nutrition strategies. But a good starting point is knowing what calories are.
At the heart of true weight loss or muscle gain the one thing that it all comes down to is calories, either a calorie deficit for fat loss or calorie surplus for muscle gain.
Calories (cals) indicate the amount of energy in an item of food or drink. This is the energy that once digested will provide us with the fuel we need to firstly maintain normal bodily functions such as breathing, digestion and regeneration and secondly, to fuel the exercise or activity we choose to do. Depending on the source of the calorie it may also provide us with an array of critical nutrients such as dietary fiber, amino acids, antioxidants and dietary vitamins and minerals, known as our micronutrients. (Don’t worry about micronutrients too much at the start, that’s for another article)
We obtain calories from three primary sources within our diets. What we commonly call macronutrients. Each of which contains a different given amount of energy per gram. These are:
- Protein (contains 4/cals per gram.)
- Carbohydrates (also contain 4/cals per gram)
- Fats (contain 9/cals per gram)
So how can you use this information to help you get results?
Well, the first step is figuring out your Basal Metabolic Rate, this is different for each individual person and is based on your gender, age, weight, height and body fat.
Your second step is then figuring out your macronutrient breakdown for yourself, this is the percentage of food that will come from protein, carbohydrates and fats.
Now you might be sitting there still confused and not being any wiser towards your solution of getting results and the body composition you’re after. That’s where I come in if you are confused and wanting help please send me a message and I can send you our free Guide to Calories that is more in-depth on this topic and I’m also more then happy to figure out your baseline calories for you as well.