Basic Calorie turnover & Performance turnover.
Basic metabolism of calories. the proper amount of strength to shed pounds, Calorie turnover rate, an instance of a 1700 calorie nutrition plan. watch out for the yo-yo impact.
The Calorie turnover metabolism is the number of calories consumed without doing any work. So the body also burns calories while doing nothing Although this sounds nice, it is not enough to achieve a fit and aesthetic body.
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The basic calorie metabolism
At a glance:
- The Calorie turnover metabolism serves to maintain all the physical functions that are vital – no more and no less.
- To determine the number of calories for a balanced calorie balance, also the power turnover (depending on the physical activities during the day) is added to the basal metabolic rate.
This means the total calorie requirement that the body needs every day.
also The logical conclusion:
the physically harder a person works or the more intensively he trains, also the higher the calorie requirement during the day. also the same applies the more sports you do, the higher the total turnover.
also, the Calorie turnover metabolism depends on various factors.so Depending on gender, age, weight, or proportion of existing muscle mass, the basal metabolism – as well as the metabolism – differs from person to person. Men naturally have more muscle mass and consequently also a higher basal metabolic rate. Related Calorie Products: https://amzn.to/3HE1IzM
This means:
The more energy your body needs, also the better the fat metabolism gets going and the fat storage is minimized. also The more muscle mass you build up, the more calories you consume at rest or after the performance.
The calorie power turnover
The powered turnover indicates the amount of energy that the body needs per day to be able to perform work (power). also Here, the energy requirement, which goes beyond the basic metabolism, is referred to as the power turnover. This includes all activities where muscle work is necessary.
The PAL value can be used to calculate the individual calorie requirement per day.so The following formula is required for this: Total energy conversion = PAL x basal metabolic rate. Despite all the theory and number games, the practical approach can be explained quite simply:
Note:
To sustainably increase energy turnover and thus burn maximum calories, the best solution is the following: daily training or a lot of physical work.
A negative energy balance has to be generated almost day by day so that the body uses more and more of its fat reserves. With increasing muscle mass, this effect will increase exponentially. No one has to be afraid of huge mountains of muscle, because the significant build-up of muscle mass requires a drastic increase in calories. However, to get rid of fat deposits, a calorie minus is necessary.
To increase the PAL value (and thus performance AND total turnover), no extremely heavy weights and training up to muscle failure are necessary. also, Intensive full-body exercises (sprints, Crossfit, etc.) are completely sufficient for the metabolism to benefit.
Also:
The more consistent you are in terms of training intensity, the more little sins in the form of delicious meals your body will forgive you.
Of course, even with a negative energy balance, it is of paramount importance that the diet provides all the necessary nutrients for the body. also, Balance and diversity are paramount here. By the way, no one needs masses of imported food: especially our domestic fruits and vegetables are an excellent cornucopia of vitamins, fiber, and trace elements.
the proper amount of strength to shed pounds:
For example, if you have firmly set out to lose weight significantly within 10 weeks, also you can tackle a so-called definition phase during this time.
During this definition phase, you consume about 1500 kcal to 1800 kcal. This daily calorie amount is a good guideline for most people to achieve visible success. also Consuming less than 1500 kcal daily for a long time is not recommended.
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an instance of a 1700 calorie nutrition plan:
Breakfast (420 kcal):
- Oatmeal - 50 g.
- dried apricots - 30 g.
- Milk 2.5% - 200 g
- Chicken egg –2 pieces) - 110 g.
a cup of coffee:
Snack 1 (185 kcal):
- Whole grain bread - 20 g.
- natural almond cream - 20 g.
- Green tea without sugar - 240 ml.
Lunch (445 kcal):
- Vegetable soup - 300 g.
- Chicken breast fillet - 120 g.
- Peking cabbage - 150 g.
- Cucumber - 100 g.
- Shallots - 20 g.
- Lemon juice - 5 g.
black tea sugar–free - 240 ml:
Snack 2 (285 kcal):
- Mixed berries - 100 g.
- Milk 2.5% - 100 ml.
- Walnut pieces - 50 g.
Dinner (380 kcal).
- Cod - 175 g.
Sweet potatoes - 150 g:
- Carrots - 50 g.
- Virgin olive oil - 10 g.
Spices; pepper, sea salt:
- White tea without sugar - 240 g.
watch out for the yo-yo impact:
With the knowledge of basic calorie metabolism, PAL, and performance turnover alone, it is not done yet. Even a temporary definition phase fizzles out ineffectively if you fall back into old patterns afterward. also, Time-limited diets but also detoxification cures have their right to exist and can offer a good start for a healthy lifestyle.
However, you can only get really convincing results if you make a healthy and nutrient-rich diet, a harmonious calorie balance, and demanding training a long-term goal. also, Consider discipline and your daily motivation best as an investment in yourself.
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