What should my daily intake of calories be? You will read articles where they give just a single figure for recommended calorie intake for men and another for women. However it depends on many factors such as age, lifestyle – how active you are and your size, your height and weight can affect how many calories you burn. The best way is to find out your resting metabolic rate.
Many clients come to us in frustration because they have reduced their calorie intake and increased their training, but are still unable to achieve the body they desire. At this point, they are consuming fewer calories than their body needs for basic systems function, forcing their metabolism to slow to an idle to conserve every calorie consumed. The result is a sluggish metabolism that stores fat instead of burning it for energy. With the information gleaned from this test, we can accurately prescribe for you the quantity of calories you need in order to keep your metabolism revving all day long. The result is less body fat and more energy.
The key to sustainable weight loss is a high resting metabolic rate and balanced nutrition.
High Resting Metabolic Rate
The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters..
Options for Strength Training?
By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints” say Robert Forster, Physical Therapist and PT.
Everyone, no matter how young or old, should be doing some kind of regular strength training. This could be at the gym with equipment, at fit camp with own bodyweight or at home using resistance bands and small hand weights with the 24 Fit Workout. Which will become habit-forming for you? Which will you still be doing not in 4 weeks time but 4 months’ time?!
Why Balanced Nutrition?
To lose weight you need to create a deficit in calories from your active metabolic rate. However, that is reducing calories BUT WITHOUT LOSING LEAN MUSCLE, otherwise you will be in worse situation than when you started.
To help preserve muscle mass, aim for at least 15 grams of protein at every meal, the amount of protein is personalised to the individual. And a Herbalife Formula 1 protein shake after training accelerates lean muscle growth, which in turn revs your metabolism and burns more fat, and speeds up recovery. Eating soon after your workout not only speeds the recovery process, it also can prevent you from feeling deeply ravenous and overeating later on.
If you don’t maintain good levels of macro and micro nutrients, you may find you are never satisfied after eating, or still lack energy, making you reach for products such as sugary drinks, biscuits or other unhealthy snacks. These foods can cause an energy spike (rise in blood sugar) followed by an energy crash (fall in blood sugar), which leads to further fatigue and hunger. Skipping meals, especially breakfast may seem like a good way to cut calories, but it can leave you feeling tired and hungry long before your next meal.
This is why special K for breakfast and soup for lunch may in the short term help you reduce calories and therefore weight in the medium term you may find your body fat increases and if you lose lean muscle, you will be in worse situation than when you started!
Delicious Herbalife Formula 1 healthy meals provides an excellent balance of high quality protein from milk and plant based protein, essential micronutrients and added botanicals and herbs.