Fat loss comes from an energy deficit, more calories going out than coming in.
Your total daily expenditure is the amount of calories you burn daily and only 5% (EAT) of that is down to conscious physical activity e.g. Lifting weights, running, Hiit Class etc…
How does your TDEE split up?
70% – Basal Metabolic Rate (BMR – average amount of calories you need per day to stay alive).
15% – None exercise activity thermogenesis (NEAT) – This is energy expended for everything we do that is not sleeping, eating or sports- like exercise. It ranges from the energy expended by walking to work, typing, gardening and fidgeting.
10% – Thermic effect of food (TEF) – This the amount of energy expenditure above basal metabolic rate due to the cost of processing food for use and storage (High protein diets will have a big thermic effect).
5% – Exercise activity thermogenesis (EAT).
So you burn on average 2100cals per day, 5% of that is 105cals. I can hear everyone saying “But my watch tells me i burn 500kcals in my HIIT class..” IT’S WRONG!! All watches will over estimate how many calories you burn by 50-95% during your sessions (DO NOT LISTEN TO YOUR WATCH FOR CALORIE EXPENDITURE WHEN YOUR GOAL IS FAT LOSS). You have to remember that they want to sell as many of these watches as possible and if it is a high reading of calories per workout then you are more likely to buy the product to gullible users.
Because of this it would be pretty stupid for fat loss and extra gym sessions be uttered in the same sentence if calorie control hasn’t been mentioned as well. If you love going to the gym then great go as much as you like just up your calorie intake slightly so that your performance levels stay high. BUT … If you don’t like the gym then do the minimum. 2 or 3 times a week full body resistance workouts (45 mins) and get your 10,000 steps in a day and reduce your calories by 15-20% and your body composition will change in a matter of weeks.
YOU DON’T NEED A GYM LOSE FAT.. A calorie deficit and a few walks a week will do the trick, if any personal trainer tells you otherwise DO NOT hire them as they are only in it for the money and i can guarantee that if they are only bothered about cash then they don’t care about your training, making it a waste of time and money. It is however very beneficial to resistance train. Its is important to be strong especially as you get older. Resistance training will help with bone health, muscle mass, balance, coordination & posture. It can also be seen to keep certain chronic diseases at bay.
How do you calculate fat loss?
- Calculate you BMR – BW in KG x 22 for Women & 24 for Men = BMR.
- Calculate you TDEE – BMR x 1.4 = TDEE
- Calculate your deficit – TDEE – 550kcal (1lb per week) 1100kcal (2lb per week).
- Try and keep your protein nice and high.
I would suggest you start with 550kcal daily deficit. If you decide to go lower then please talk to your personal trainer or nutritionalists to come up with a plan of how to handle a big deficit.
If you need any help with your nutrition to lose body fat without going to your local gym then please get in touch as i believe i could help you.
Email – Billy@BA-Fitness.co.uk
Phone – 07969954456