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Tatyana
Elite Mentor
Ladies,
I have been looking over loads of your posts, and I have noticed a number of common issues. It is fantastic that so many of you are so dedicated to getting in shape, however, there is one bit of the solution missing.
All of the diets that fill the pages of women's mags have so brainwashed so many of us, and it really doesn't need to be that hard!!! WHY MAKE LOSING WEIGHT ANY MORE DIFFICULT THAN IT HAS TO BE, and so many of you are making a serious error that will only result in the 'rebound' phase where weight gain, is inevidable as soon as you come off your bonkers diets.
SEVERE CALORIE RESTRICTED DIETS ONLY WORK FOR ABOUT 2 % OF PEOPLE, this has been proven scientifically.
So, please use this formula to check out how many calories you actually need to eat!!!!
BMR=basal metabolic rate, every cell in your body requires energy to function properly, we burn calories while we sleep. If you drop your calories below this number of calories, your body goes into 'starvation mode', and it will start to store as much as it can, AS FAT!! It is an evolutionary adaptation that was really useful when we lived in caves, however, it is now the bane of ladies that want to wear bikinis in the summer! ANd your body will adapt to a lower calorie diet, so you have to keep lowering the calories you eat to lose any more weight!!!
To calculate your BMR based on your total body weight
BMR= 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)
THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc.
NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!
To figure out how many calories you need for the day multiply your BMR by your activity levels
Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day
To lose weight, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements
However, if you have been eating far too many or far to few calories, PLEASE DO NOT JUST CHANGE TO YOUR REQUIRED CALORIES IMMEDIATELY
Our bodies are far too clever for that, and again, fat storage will occur!!!!
Make the changes in gradual steps, adding or subtracting 5-10% of the calories that you do need slowly, I would recommend doing this in a week by week stages.
All of this information, and more (as there are a few other factors to consider as well ) can be found in Chris Aceto's books on fat loss (as it is really the fat you want to lose) and in Tom VEnuto's E-book burn the fat feed the muscle. This is where I found this fantastic info!!!!
To speed up your metabolism, BUILD MUSCLE!!!!! DON'T BE AFRAID OF THE WEIGHTS!!!! IT IS SO DIFFICULT FOR WOMEN TO PUT ON MUSCLE, YOU WILL NOT TURN INTO SOME BEEFCAKE HUGE MASCULINE LOOKING LADY UNLESS YOU TAKE STEROIDS!!!!!!
If you don't believe me, take a look at my ass!!! I am not young by any means, and I usually eat between 2000-3000 calories /day. At my current weight and body fat, I NEED to eat about 2900 kcal/day JUST TO MAINTAIN MY CURRENT WEIGHT!!!!!
Also, it is a good idea to have a 'cheat' meals or a 'cheat day' once a week, this will confuse your body "oh, I am not starving" as our metabolisms quickly adapt to whatever number of calories we eat, and keep your metabolism humming right along.
I also strongly recommend that you go through the tedious process of recording what you eat, and by this I mean to weigh everything and find out exactly what you are eating before you adjust your diet. ANd then do the same for the first week or two of your new diet. After awhile, you will be able to 'eyeball' things, and have set meals that you know exactly what you are eating.
I have done this several times, and I will be doing it again, AND I HAVE ALWAYS BEEN REALLY SURPRISED!!! Most people have absolutely no idea what they are stuffing down their gob!! You must be aware of the reality of what you are eating if you want to be able to have a fantastically fit body for the rest of your life. The face may go, but the body doesn't have to!!!
I have seen bodybuilders in their 50s and 60s that look better than most people in their 20s!!!
REMEMBER THAT THIS IS A PROCESS, YOU ARE LEARNING HOW TO EAT IN A HEALTHY WAY THAT YOU WILL FOLLOW YOUR ENTIRE LIFE!
So to all the lovely ladies out there, step up, teach yourself how to feed yourself properly, and STOP STARVING YOURSELF!!!!!!
PS I am a competitive bodybuilder, so I do strip my body fat to the bare minimum required for a woman, I HAVE BEEN STUDYING FOOD AND NUTRITION FOR OVER 20 YEARS TO GET TO THIS POINT, so don't look at my comp pics and think, I don't want to look like an anatomical specimen!!! There are so many little tricks bodybuilders use to look really hard,cut and dried on comp day, I don't look that ripped all year round!!!
I have been looking over loads of your posts, and I have noticed a number of common issues. It is fantastic that so many of you are so dedicated to getting in shape, however, there is one bit of the solution missing.
All of the diets that fill the pages of women's mags have so brainwashed so many of us, and it really doesn't need to be that hard!!! WHY MAKE LOSING WEIGHT ANY MORE DIFFICULT THAN IT HAS TO BE, and so many of you are making a serious error that will only result in the 'rebound' phase where weight gain, is inevidable as soon as you come off your bonkers diets.
SEVERE CALORIE RESTRICTED DIETS ONLY WORK FOR ABOUT 2 % OF PEOPLE, this has been proven scientifically.
So, please use this formula to check out how many calories you actually need to eat!!!!
BMR=basal metabolic rate, every cell in your body requires energy to function properly, we burn calories while we sleep. If you drop your calories below this number of calories, your body goes into 'starvation mode', and it will start to store as much as it can, AS FAT!! It is an evolutionary adaptation that was really useful when we lived in caves, however, it is now the bane of ladies that want to wear bikinis in the summer! ANd your body will adapt to a lower calorie diet, so you have to keep lowering the calories you eat to lose any more weight!!!
To calculate your BMR based on your total body weight
BMR= 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)
THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc.
NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!
To figure out how many calories you need for the day multiply your BMR by your activity levels
Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day
To lose weight, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements
However, if you have been eating far too many or far to few calories, PLEASE DO NOT JUST CHANGE TO YOUR REQUIRED CALORIES IMMEDIATELY
Our bodies are far too clever for that, and again, fat storage will occur!!!!
Make the changes in gradual steps, adding or subtracting 5-10% of the calories that you do need slowly, I would recommend doing this in a week by week stages.
All of this information, and more (as there are a few other factors to consider as well ) can be found in Chris Aceto's books on fat loss (as it is really the fat you want to lose) and in Tom VEnuto's E-book burn the fat feed the muscle. This is where I found this fantastic info!!!!
To speed up your metabolism, BUILD MUSCLE!!!!! DON'T BE AFRAID OF THE WEIGHTS!!!! IT IS SO DIFFICULT FOR WOMEN TO PUT ON MUSCLE, YOU WILL NOT TURN INTO SOME BEEFCAKE HUGE MASCULINE LOOKING LADY UNLESS YOU TAKE STEROIDS!!!!!!
If you don't believe me, take a look at my ass!!! I am not young by any means, and I usually eat between 2000-3000 calories /day. At my current weight and body fat, I NEED to eat about 2900 kcal/day JUST TO MAINTAIN MY CURRENT WEIGHT!!!!!
Also, it is a good idea to have a 'cheat' meals or a 'cheat day' once a week, this will confuse your body "oh, I am not starving" as our metabolisms quickly adapt to whatever number of calories we eat, and keep your metabolism humming right along.
I also strongly recommend that you go through the tedious process of recording what you eat, and by this I mean to weigh everything and find out exactly what you are eating before you adjust your diet. ANd then do the same for the first week or two of your new diet. After awhile, you will be able to 'eyeball' things, and have set meals that you know exactly what you are eating.
I have done this several times, and I will be doing it again, AND I HAVE ALWAYS BEEN REALLY SURPRISED!!! Most people have absolutely no idea what they are stuffing down their gob!! You must be aware of the reality of what you are eating if you want to be able to have a fantastically fit body for the rest of your life. The face may go, but the body doesn't have to!!!
I have seen bodybuilders in their 50s and 60s that look better than most people in their 20s!!!
REMEMBER THAT THIS IS A PROCESS, YOU ARE LEARNING HOW TO EAT IN A HEALTHY WAY THAT YOU WILL FOLLOW YOUR ENTIRE LIFE!
So to all the lovely ladies out there, step up, teach yourself how to feed yourself properly, and STOP STARVING YOURSELF!!!!!!
PS I am a competitive bodybuilder, so I do strip my body fat to the bare minimum required for a woman, I HAVE BEEN STUDYING FOOD AND NUTRITION FOR OVER 20 YEARS TO GET TO THIS POINT, so don't look at my comp pics and think, I don't want to look like an anatomical specimen!!! There are so many little tricks bodybuilders use to look really hard,cut and dried on comp day, I don't look that ripped all year round!!!
Reminds me a little of 
