9X5Fit Body Fundamentals Energy Equation

#Nutrition #fundamentals #9X5Fit #Transformation #Fatloss #Diet

After years of workout, one point I can most confidently say is – the fundamentals remain the same, they are non-negotiable and are base foundation for any fitness transformation (be it muscle gain or fat loss). Most important – these basic principles are not that difficult as many would assume (or as many will make it sound). So, lets start with some fundamentals to have a 9X5Fit lifestyle.

There are three base foundation points are:

• The Energy Mathematics
• Science of Muscle Building
• 9X5 Fit Mindset and Attitude

In this post, we will focus on Foundation 1: The Energy Mathematics: Energy Balance Equation

The energy balance equation is the relationship between the energy consumed – measured in calories and the energy expended – also measured in calories. Maintaining a healthy weight requires a balance between energy in and energy out. Too much energy in or too little energy out leads to excess energy being stored as fat. Too little energy in or too much energy out leads to weight loss.*

Now, lets talk some details about this energy equation and the variables that impacts the energy expended and energy consumed.

ENERGY EXPENDED

Variable 1: Basal Metabolic Rate (BMR)– Basal metabolic rate (BMR) is the amount of energy expended while at rest. Basically, the energy that is required to keep body temperature normal and to power the heart, breathing, and other organ functions.

There are many factors that determines individuals BMR like heredity, height, age, activity level and BODY COMPOSITION (i.e. Amount of muscle and fat in your body). There are many tools available only to get an estimate of your individual BMR including the option to get it testing in a medical diagnostic lab.

As I see, manipulating your BMS is pretty advanced concept, so lets skip further details on this for this article (will talk more in future advanced articles)

Variable 2: Thermic Effect of Food (TEF)– This refers to the amount of energy needed (above BMR/ resting metabolic rate)to process, digest, absorb and store the food.Generally speaking, for various Macro-nutrients below is what TEF range is like:

• Protein: 20-35% of calories burned through processing
• Carbohydrates: 5-15% of calories burned through processing
• Fats: 0-5% of calories burned through processing

This is where your “macro nutrient” composition of your diet is a key factor in any transformation.

Variable 3: Physical Activity– This is separated into categories: NEAT and EAT.

‘NEAT’ is Non-Exercise Activity Thermogenesis.  So basically, it’s the calories we burn through movement outside of planned exercise (From getting out of bed, brushing your teeth, going to work, walking to grab lunch, evening grocery shopping and everything in between). This is why your day-to-day life and activity level makes a big difference to your transformation planning.

‘EAT’ is Exercise Activity Thermogenesis.  This is the calories we burn as part of planned exercise (workouts, cardio, walks…)

ENERGY XPENDED

This is simply what you are putting in your body – what you eat and drink (This is where you need to remember that “you are, what you eat!” and hence tracking and measuring what you are eating and drinking is a non-negotiable.

THE ENERGY BALANCE TRADEOFF

Now, going back to our balance scale analogy above, if we tip the scales in any direction, we’ll see changes in line. If we are above our maintenance calories – the weight will increase and if we are below our maintenance calories the weight will decrease. Now – whether its predominantly fat or muscle will depend on your overall diet and training program.

Now to answer the age-old question – How can I lose fat?

With the above equation in mind, we now know the variable we would need to work on with the target end state (your transformation goal and associated milestones)

• We can increase the factors on the right side by increasing physical activity (NEAT + EAT), and ensuring that we’re reaching a protein target (around 0.8-1g/lb) for the benefit of TEF (and to retain the muscles).
• We can reduce the load from energy intake on the left side of the scales by eating and drinking less energy (while ensuring your body is getting required Macro and Micronutrients)

9X5Fit Recommended Approach

While above we explained the basics but fitness is very “personalized” thing. At fundamentallevel a calorie deficit =Weight/fats loss for a plan to work it has to be customized FOR YOU. This is why a plan that is fit for a professional athlete, bodybuilder, fitness model is going to be very different from a 9X5 professional (and then to each individual).

In fitness there is no one size fit all. But yes, as always there would be some non-negotiables that would be universally applicable for any fitness transformation:

1. Practicality of the plan – a plan that FITS you
2. Realistic Milestones
3. Measure – Measure – Measure – from your diet to incremental fitness improvements (remember, what you can’t measure, you can’t improve)
4. Adherence and mindset – Remember, Fitness is a journey, a lifestyle and unless you enjoy the journey adherence would be difficult. But trust me on this – seeing yourself improve can be very addictive (and compliments will be your booster shots 😉)

Time to go back to my 9X5 Job. Let me know what you think in comments below….