shadowexo
Iron
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- Feb 25, 2026
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Firstly we should know how the body dissolves fat
when ur body needs energy to move and to do normal things. so where does the body get energy from??
That's right the body gets energy from calories that u get into ur body by food or drinks
SO HOW WE STILL LOSE FAT???
_CALORIE DEFICIT
When u get less calories than what ur body needs ur body doesn't find enough calories for energy then it heads to dissolving fat for energy
Why?
because fat is an excess of calories that the body stores
• HOW TO KNOW UR CALORIES DAILY NEED?
First u need to get ur BMR
• For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
• For women : BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
|| after u get ur bmr u need to know ur activity rate ||
• Sedentary =1.2 (no exercise, very little movement)
• Light activity =1.375 (training 1–3 days/week)
• Moderate activity =1.55 (training 3–5 days/week)
• High activity= 1.725 (intense training + cardio good daily movement)
• Very high activity =1.9 (daily hard training + very active lifestyle)
| After u get ur activity rate now u multiply it into ur BMR |
And the output is ur daily need SO U NEED TO REDUCE 500 FROM THE OUTPUT TO MAKE A CALORIE DEFICIT
_ NUTRITIONS
• Protein →u need to have enough protein daily to pervent the body of dissolving muscles insted of fat for energy so u need to have | 1.6 – 2.2 grams per kilogram of your weight |
• Fat→very important for hormones so u need to have enough amount of fat too so u need to have |0.8 – 1 g/kg or 20–30% of calories|
• Carbs →fill the rest of your calories, main energy source, important for: gym, football, performance
_TRAINING AND CARDIO
• Resistance training = keeps muscle
helps your body burn fat, not muscle
• 3–5 times/week is perfect
• Cardio
helps burn extra calories
not required but useful
• 2–4 times/week is enough
_SLEEPING
7–9 hours
• poor sleep = worse fat loss
• affects hormones & hunger
_CONSISTENTY
This is the MOST important part
• not perfect diet
• but consistent diet
+ starving is very bad for your health which will lowers ur bmr and doesn't get enough nutritions to your body
ZADIOAMP
when ur body needs energy to move and to do normal things. so where does the body get energy from??
That's right the body gets energy from calories that u get into ur body by food or drinks
SO HOW WE STILL LOSE FAT???
_CALORIE DEFICIT When u get less calories than what ur body needs ur body doesn't find enough calories for energy then it heads to dissolving fat for energy
Why?
because fat is an excess of calories that the body stores
• HOW TO KNOW UR CALORIES DAILY NEED?
First u need to get ur BMR
• For men: BMR = 88.362 + (13.397 x weight in kg) + (4.799 x height in cm) – (5.677 x age in years)
• For women : BMR = 447.593 + (9.247 x weight in kg) + (3.098 x height in cm) – (4.330 x age in years)
|| after u get ur bmr u need to know ur activity rate ||
• Sedentary =1.2 (no exercise, very little movement)
• Light activity =1.375 (training 1–3 days/week)
• Moderate activity =1.55 (training 3–5 days/week)
• High activity= 1.725 (intense training + cardio good daily movement)
• Very high activity =1.9 (daily hard training + very active lifestyle)
| After u get ur activity rate now u multiply it into ur BMR |
And the output is ur daily need SO U NEED TO REDUCE 500 FROM THE OUTPUT TO MAKE A CALORIE DEFICIT
_ NUTRITIONS• Protein →u need to have enough protein daily to pervent the body of dissolving muscles insted of fat for energy so u need to have | 1.6 – 2.2 grams per kilogram of your weight |
• Fat→very important for hormones so u need to have enough amount of fat too so u need to have |0.8 – 1 g/kg or 20–30% of calories|
• Carbs →fill the rest of your calories, main energy source, important for: gym, football, performance
_TRAINING AND CARDIO• Resistance training = keeps muscle
helps your body burn fat, not muscle
• 3–5 times/week is perfect
• Cardio
helps burn extra calories
not required but useful
• 2–4 times/week is enough
_SLEEPING7–9 hours
• poor sleep = worse fat loss
• affects hormones & hunger
_CONSISTENTYThis is the MOST important part
• not perfect diet
• but consistent diet
+ starving is very bad for your health which will lowers ur bmr and doesn't get enough nutritions to your body
ZADIOAMP
