For the past little while I have been going through a transformation process, except it was a fat gain process. I got myself close to a weight I used to be about 6 – 8 years ago. The process is really daunting and has left me at 76,3 Kg with a body fat percentage of 24.4%. My shoulders are sore, my back is aching, I am lethargic. You know what, “Trust the process”. I know why I am doing this and I believe in what I am doing.
Now that I have had enough of the reverse engineering, the first step is to setup the goal, to do that there are a few health considerations.
Firstly, I am not as young as I used to be so there will be no quick start. I will ease into the programme.
Secondly, fat loss/ weight loss as some would say has to be within a certain limit. I am to lose between 500 grams to 1000 grams a week just to ensure it is a healthy process.
Now that we have that out of the way let us look at what I can do to lose the fat and get #Downto 12% body fat percentage.
- Calculate Basal Metabolic Rate. I currently sit at 1613Kcal a day. This means because I am sedentary I would need about 1613 X 1.2 = 1937Kcal daily just to maintain the weight.
- To lose 500-1000g of fat a week means I must require the equivalent calories without providing the energy via food. So 4500 – 9000Kcal a week must come from the energy stores in my body. That’s a daily average of 643 – 1285Kcal.
- Because the body needs food to function one must create the calorie deficit, ta da, exercise. Exercise is what I will use to ensure the daily/weekly deficit is met
Below is a list of exercises that burn the most kilojoules in a session, based on and 80Kg person working out moderately for 30 minutes:
|Exercise||Energy Kcal||Energy Kj|
As you can see creating deficit is not that hard. I just need moderate cycling for about 1 hour to create a 668Kcal deficit.
The Key is to understand that not all days are the same, some days will have higher deficits than others. For example if I run 10Km at decent pace I will burn about 1000Kcal and I may need to fuel a bit more for the activity.
It is also important to know how eating food with small volume, is quickly digested and high calorie content can lead to challenges. Example a teaspoon of sugar 5g provides 20Kcal. 3 teaspoons in your tea/coffee gives 60Kcal, that’s the approximate equivalent of playing tennis for 15 minutes.
In the end the numbers are great to know and are a useful tracking device. One must learn to enjoy what they are doing, eat well, have fun while performing activities, drink water and rest so that the body can rebuild to take on new challenges.
As you follow the process, remember that I may also have an advantage of having been very active before. I may be able to move along the ladder quicker because of my anatomical, physiological and psychological adaptation to a lifestyle change.
There are also other life factors to take into account while on this journey. You will have to create new habits and behaviors. Take it easy on yourself and trust the process.