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Fact: You have to live with intention and execution proportional to your goals.  Losing weight with the contemporary lifestyle model we live, cannot be done solely by training or working out. Diet & nutrition is critical.

   

Fact: Training alone will not make you lose weight as we’ve been sold and told...

     This is not anecdotal, but verified in studies and science. It’s 80% nutrition.


Muscle is good but no magic bullet:

    Another myth to dispel: Gaining muscle in NOT the best way to burn fat. For every pound of lean muscle you gain, you will burn an extra 12 calories throughout the day.

    So if you gained an extra 10 pounds of muscle…you will burn an extra 120 calories throughout the day. You can get much more drastic fat burning effect, by targeted metabolic conditioning AND diet.

    You could easily reduce your calories by 500 each day, and burn 500 with metabolic conditioning and burn almost 10 times the calories compared to a 10 pound muscle gain.


Food, and the programming:

     Then the FOOD. Yes, so much good [and bad] food around.... We are trapped in a nexus of indulgence followed by ambivalence, which has made us statistically heavier and bigger then 10 years ago. We live in a food culture, with the ‘Food Network’ plays 24hrs, and where 2/3 of all television advertising is based on food. The odds are against us.

   

   Fact: The Fysiologik_ Method on diet is simple..

    The Fysiologik_ approach to diet [not dieting!] is calorie Budgeting...

    We establish your BMR  [Basal Metabolic Rate *See Below].

    You can eat the food you want but should want to earn them. Eat focused then enjoy ‘feed’ days or ‘earned’ meals.  Its proven to promote weight loss.


    The science and understanding is pretty basic.  If you are metabolically charged and cut 200-300 calories a day, you will lose body fat.  That is one beer or maybe 2 glasses of wine for reference.


So where are you at?


    The following predictive energy equation is routinely used by nutritionists to determine calorie requirements.

Male: BMR = 10 × weight + 6.25×height - 5 × age + 5

Female: BMR = 10 × weight + 6.25×height - 5 × age - 161


These equations require the weight in kilograms, the height in centimeters, and the age in years.

To determine your total daily calorie needs, the BMR has to be multiplied by the appropriate activity factor, as follows:

  1. 1.200 = sedentary (little or no exercise)

  2. 1.375 = lightly active (light exercise/sports 1-3 days/week, approx. 590 Cal/day)

  3. 1.550 = moderately active (moderate exercise/sports 3-5 days/week, approx. 870 Cal/day)

  4. 1.725 = very active (hard exercise/sports 6-7 days a week, approx. 1150 Cal/day)

  5. 1.900 = extra active (very hard exercise/sports and physical job, approx. 1580 Cal/day)


NOTE: A 150-pound (68 kg) person walking 4 miles an hour uses about 300 Cal per hour (5 kcal/min). The activity factor lightly active corresponds to walking 2 hours per day, moderately active corresponds to walking 3 hours per day, very active corresponds to walking 4 hours per day, and extra active corresponds to walking 5 hours per day (20 miles). Sedentary would include those sitting at a desk all day with no other activity or those confined to a wheelchair or mobility scooters who are not able to exercise.

To adjust for Pounds into Kilos Please go HERE and for centimeters’s into Inches please go HERE

For reference 2.2 lbs per Kilo and 30.5 cm in a ft. and 2.5 cm in a inch.


Ultimately the conversation will become one of quality intake: fueling not feeding.

The Fysiologik approach to diet is based of the primal/paleo perspective, and for elite athlete the Zone type diet.


the paradigm

Meats & Vegatables

Nuts & Seeds

Some Fruit

Little Starch

No Sugar