So I have a lifting background and had my 4th baby 6 weeks ago. Hello! I am scrolling through these comments and I’m impressed by all of the good advice you are giving to so many people! I thought I’d ask you a couple of questions too - thank you in advance if you have time to field my questions, Hope all of this helps, and best of luck. Whey protein isolate would help you as well. Supplements - I didn't see any in your comment, but caffeine and CLA are good starts. Take them and focus on recovery - stretching, yoga, massages, whatever you can do, do it. Rest - you have two days off with these programs. Treat yourself once a week, but NO BINGE EATING! Eat protein first with each meal, and cut carbs in the evening. This should be more balanced and help you. Up the fat (you didn't say what you were eating), and decrease the carbs down to 100 a day. Do this in the morning or after the weight training, depending on your schedule. You will need to get acquainted with that cardio as well. Now, for the next couple of months, here is your new training routine. I know a lot of that was very motivational speaking-ish, but it's fact. Anything short, and you're doing yourself a disservice and setting yourself up to fail. From here on in, this WILL happen! Second, whatever strategy you pick going forward, you MUST believe in it and give it your ultimate commitment. We're here! Now, get comfy, because you're going to be here for a minute.įirst thing first, if you don't believe you're capable of doing it, it won't happen! So right now, you need to shift that belief system. Rosie, I made it to the end, and I'm so glad you finally pulled the trigger. If you’ve made it to the end of this, thank you! Haha. Where am I going wrong, or do I just need to be more patient & consistent? I aim for 120-140g of protein a day with equal amounts of carbs, mostly low fats. I have been eating in this deficit for around 3 months, with a few wobbly days off diet with binge eating. I am constantly doubting if what I am doing is right, which is why I have failed so many times in the past. I feel because I am so short, I cannot eat any more calories than what I do, but I know my metabolism isn’t the best! I struggle to push myself to the limit in the gym and that is something I am working on. I am sat at around 1350 cals a day, with 5-6 days of exercise, mostly lifting weights - minimal cardio at the moment. I want nothing more than to get leaner and loose body fat, as well as keep my muscle and eventually build muscle, without looking bulky or broad at all. The referenced formulas used to calculate the BMR are listed below.I have been sat scrolling through the comments for ages and it’s so nice to see you responding to so many people! So for once I thought I’d shoot my shot and hope maybe you could help me! On an average around 50% to 75% of the daily energy expenditure is attributed to the resting metabolic rate. If you what to calculate the daily calories intake requirements depending on how much exercise you get, check out the Calorie Intake Calculator for a more accurate estimation of your daily caloric intake needs. A restful state refers to the energy sufficient only for the functioning of the vital organs: the heart, lungs, nervous system, kidneys, liver, intestine, sex organs, muscles, brain and skin. It is measured in kilo joules per hour per kilogram of body mass.Īs humans, we burn up energy around the clock regardless of what activity we undergo (that includes sleeping), however the BMR calculation does not take into account any type of additional physical activity other than a restful state of the body. The BMR Calculator measures your Basal Metabolic Rate (BMR) that represents an estimate of calories burned while resting - also know as resting metabolic rate (RMR).
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