Tips on loosing weight

[RADAR]

We know Diet plays an important role ,so without using dangerous drugs,How do we loose weight?



Question:
How many calories should I eat if I want to lose weight?

Answer:
It's Relative
Technically, there is no magic number of calories we should all eat each day to lose weight. While most people can lose weight eating around 1,500 calories, you can assess your own personal caloric needs with a little math.

Why Estimate Your Caloric Needs?
To estimate how many calories you should consume in order to maintain your weight, you'll need to do a little math. By using a simple formula called the Harris-Benedict principle, you can assess your basal metabolic rate -- also known as your BMR.
(Then, to lose weight, you'll need to cut calories or burn extra calories and shoot for a level lower than the results you get with this formula.)


Calculate Your BMR
Your BMR is the amount of energy your body needs to function. We use about 60% of the calories we consume each day for basic bodily functions such as breathing.
Other factors that influence your BMR are height, weight, age and sex.

Step one is to calculate your BMR with the following formula:

Women:
655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Men:
66 + (6.3 x weight in pounds) + (12.9 x height in inches) - (6.8 x age in years)

Please note that this formula applies only to adults.


Calculate Activity
Step two: In order to incorporate activity into your daily caloric needs, do the following calculation:

If you are sedentary : BMR x 20 percent

If you are lightly active: BMR x 30 percent

If you are moderately active (You exercise most days a week.): BMR x 40 percent

If you are very active (You exercise intensely on a daily basis or for prolonged periods.): BMR x 50 percent

If you are extra active (You do hard labor or are in athletic training.): BMR x 60 percent

Add this number to your BMR.

The result of this formula will be the number of calories you can eat every day and maintain your current weightt. In order to lose weight, you'll need to take in fewer calories than this result.

As you lose weight, you can re-calculate the formula to assess your new BMR.



RADAR

 

[eClenbuterol]

Great tips here. Guys listen how are you suppose to loose weight when you have no idea what your BMR is? How can you calculate caloric intake without it? This is a problem I am seeing all over the place. You don't have to be a Doctor to do this.

 

[iron_matt-CB]

yes its really quite simple and i shoot for 500 less calories than my tdee...been working well so far

 

[socalmuscle]

Great advice radar. Getting lean is easier than most think. Usually they overthink and complicate a simple process.

 

[INNOCENT]

great post

 

[HAYEZ]

what ya mean eating tren for breakfast isnt what dieting is about? son of a bitch....lolololol j/k

 

[ALIN]

Some good advice there,,,thanks for sharing.

 

[Fatboy1984]

what ya mean eating tren for breakfast isnt what dieting is about? son of a bitch....lolololol j/k

lol

 

[Piper25]

cardio first thing empty stomach in the morning and or after work outs.
Eat every 3 hours. dont miss a meal. stay active.
keep carbs under 200gms a day devided by 4 meals as your 5th is generally the last and it's protein only, protein and fats and go from there.
I like to keep weight high and reps mid range personally, I find I stay fuller that way than doing high reps low weight.
protein every meal and take efa's.

not much to it really and everyone acts differently so just right down what you eat and see how you look in the mirror and chuck the scale out the window, I hate them.

you can add in ECA, clen/t3 aswell but make sure you know what ur cals should be before doing clen/t3 as it is a waste if you are eating too much and research it before you do it. very important.

 

[sonicwaste]

Great advice. Remember to learn your body too.

BMR and TDEE is where you must start... But once you learn your body and how it reacts, then you are in control.

In my opinion once you have the science down, you have to find the art. Once you master the art and science you can gain LBM and/or lose body fat at your own will. You will be in control.

And most of all you must want it. If you want it bad enough you will find the way to keep your diet and training both at 100% all of the time.