It’s a great feeling after you have completed an intense session of Tabata training.
You will be left feeling proud, healthy and well on your way to dropping the pounds. It’s a common misconception that a workout alone can enable you to lose fat. Many athletes think of weight loss in a ratio of 80% nutrition 20% working out. You may be shocked at this but here is why. Everybody has an amount of calories that when consuming, they will maintain their current weight. This is called calorie maintenance level. So, this means there is such a thing as calorie surplus and calorie deficit.
A calorie surplus is a caloric amount that is higher than an individual’s maintenance calories. When you consume more calories than the amount of your calorie maintenance level it is considered eating into a calorie surplus. To be in a calorie surplus means to be consuming more calories than your body needs to maintain its current weight. These excess calories are stored as fat.
As you may be expecting, a calorie deficit is where an individual consumes less than their maintenance calories. When in a calorie deficit the body loses weight and fat. This is the section that you need to be in if you want to lose weight no matter what.
How does everything tie in?
Technically, you do not need to do any cardio in order to lose weight. You just need to be in a deficit. However, doing no cardio is not recommended as you will be left feeling hungry all day with little energy to get anything done. What Tabata training allows you to do is get yourself into more of a calorie deficit by burning calories. This means you can eat more during the day and still be in a caloric deficit.
Eating The Right Amount Of Calories
Here is an example of exactly how this plan works.
This person is a female age 35. She is 5ft 7and weighs in at 175lbs. She is moderately active.
- She needs 1,858 calories per day to lose 1 lb per week.
- She needs 1,358 calories per day to lose 2 lb per week.
Click here for the Calorie Calculator
So, you want quick results right? Your first thought will probably be to go with the lower calorie amount. There are benefits to both which will now be explained.
Losing 1lb per week
Losing 1lb per week means that you won’t be dropping calories as drastically. You will lose weight steadily, and in a much more sustainable manner, and so you will lose all the weight desired over time.
Losing 2lbs per week
A two pound weight loss per week is great as well. But, remember that you are looking at the long term and so you want to make sure that the caloric intake is sustainable. This means that if you are feeling deprived or starving you will not likely to stick with the plan for very long. And sticking is the most important thing, you want a long term plan, not the temporary “diet mindset” that is self-defeating and never works out.
Remember that in this example no cardio has been added. So, if our example was to burn 200 calories in a workout and want to lose 1lb per week he could eat 2,061 and still be in a deficit, enabling him to lose the weight. In short, no, you cannot eat whatever you like. However, granted you consume a balanced diet and go by the calorie goals then yes you can.
Estimated Calorie Requirements – ExRx.net
Fill the number of hours spent on respected activity levels considering the … The ” Total Calorie” value can be considered when planning a diet using the Food …
Aug 11, 2013 … Maintenance of cellular ATP level by caloric restriction correlates chronological survival of budding yeast. Choi JS, Lee CK. The free radical …
SOME PEOPLE ARE just utterly shameless and when it comes to the gym, they just leave manners, etiquette and very often, dignity, in the boot of the car.