Am:pm fitness studio

Your safety is our #1 Goal..

Welcome back.. We are re-opening..

Follow the guidelines & come back safe..

#2020

Your safety is our #1 Goal..

Welcome back.. we are re-opening..

Follow the guidelines & come back safe..

#2020

Your safety is our #1 Goal ..

Welcome back.. we are re-opening..

Follow the guidelines & come back safe..

#2020

Your safety is our #1 Goal...

Welcome back.. we are re-opening..

Follow the guidelines & come back safe..

#2020

Your safety is our #1 Goal..

Welcome back...we are re-opening..

Follow the guidelines & come back safe..

#2020

Your safety is our #1 Goal..

Welcome back ..we are re-opening..

Follow the guidelines & come back safe..

#2020

The First & Last step of fat loss - CALORIE DEFICIT

For any Fat Loss diet - Low Carb/moderate Carb/Keto/ Paleo/Atkinson standard thumb rule is CALORIE DEFICIT

But the question is how does one know to create calorie deficit??

Here is the answer :

1:- CALCULATE BMR & TDEE :
Your BMR (Basal Metabolic Rate) is the minimum calories you require at rest to survive. Based on your daily activity you get your TDEE (Total Daily Energy Expenditure).

2:- CREATING DEFICIT FROM FOOD :
The first and easiest way to create deficit is from food.Eat little less than what's required and body will use the remaining calories from stored body fat. As advised create a 15-20% deficit from TDEE and priorities protein intake. From 1.2-2g/kg of bodyweight is ideal way to start.

3:- CREATING MORE DEFICIT FROM TRAINING :
Fat loss is all about energy balance. Calories in < Calories out is the key. If you keep dropping calories only from food you'll end up being weak. Hence, a regular exercise plan with progressive (doing more than previous week) will give you consistent results creating more deficit every week.

4:- REDO :
Any plan needs to have a regular check. Now since you gave dropped calories from food and training consistently on progression, the demand of body is increasing. This is why a lot of people get stuck after a point because they are either eating the same and training the same OR eating way too less
Then what's needed. Hence, with the change in bodyweight after few weeks do check your BMR/TDEE again and recalculate the deficit.

Follow
For more fitness info & timely motivation.

#