Daily Calories And Training To Failure
I have been reading your book, and am enjoying it. Most of it, so far, is a refresher. Over 7 years ago, fitness became a huge part of my life. As a child/teen/young adult up to 32 years old, I never had a problem with weight. I should mention that I wasn't sedentary, but I wouldn't consider myself that active during those years. Then I quit smoking, yeah for me. However, it didn't take long for my weight to skyrocket, seemingly overnight. At 5'10" tall, I probably went from a 150lbs to 180lbs, and a size 8 to pushing 16. After much depression, etc, I took control of my life and started slowly with step aerobic videos and weights, in my home. I always made small steps, so as to not overwhelm myself, or my husband. Currently I'm probably 155lbs (I stopped weighing myself, because I was becoming obsessed), my body fat percentage is probably 21-22%, and I'm eating clean 85% of the time. For the most part, I'm happy with where I have gotten. I still work out at home; I get up at 4:00am (during the work week) or 6:00am (weekends) and do some form of cardio 5 days a week for an hour, and do weight training in the evenings 3 to 4 days a week. I really just want to lean out by losing fat and have my muscles show more than they do. I love the female fitness competitor’s bodies (not the female bodybuilders bodies) but at this time in my life I can't be as disciplined as they have to be. I really believe that a personal trainer will push me harder than I can push myself. I am looking for a mobile personal trainer who can come to my house at least once/week. I can't do the gym thing at this time. Any suggestions????
I don't know if you wanted to hear my personal fitness history, but I thought it might help with knowing my mind set, etc. I'm in this for the long haul. I have a few questions about calories in and lifting weight to failure. Firstly, I understand to lose 1 lb of fat one has to burn 3500 calories. I've always had an extremely healthy appetite for a girl/woman. I follow a diet similar to a fitness professional (like lots of fibre, lean proteins, vegetables, fruits etc) and am not sure how they aren't starving all the time, because I find I'm always hungry. I count calories daily, and try to keep my intake to 1700 - 1800, as I'm quite active. When doing any formulas (yours included) it tells me that that's where I should be to lose approximately 1lb a week. Some of your meal menus, put total calorie counts to 1300/day. To my way of thinking that is way too low for me. Am I in the ballpark on my intake requirements? Secondly, if you're lifting a weight, that's heavy enough to cause muscle failure, and you are doing 3 sets at 15 reps, for instance, do you want the failure to happen by the end of the 3rd set of 15 or during the 1st set of 15? So, if you want failure during the 1st set of 15, with the appropriate rests between sets, do you try to do 15 reps for the 2nd and 3rd sets as well, with the same weight, or should I lessen the amount of reps or weight? I just thought of a third question; If I want to see more definition in my muscles (especially abdominals) do I have to eat clean 95-100% of the time, or am I doing okay at 85-90%? Anyway, sorry for being so long-winded, and I look forward to your answers. Have a great day/evening.
Dale
From Ray:
When training at home, if you want a trainer it should only be for instruction and motivation and not for the gear that they can bring. You can have the best workouts with bodyweight only and if you really need or want to use weights some light dumbbells will do the trick.
Your daily intake is 1700 – 1800 calories because you are quite active. That’s a good spot to be. The page below has you at the same totals.
Calculate daily calories to eat
I have you at 1508 calories to maintain your weight and 1885 for optimum performance if you are active. So yes you are right where you should be. The meal plans in that were premade by Dr. John Berardi for the fat to fit program are a little lower to create the deficit in those that are not quite so active. They are also lower because they are designed for massive fat loss over a twelve-week period. Not for life.
When it comes to hitting failure, you are shooting for maximum effort on each set. So failure on set one is the goal. After that you will probably have to lower the weight a little and then you hit failure there and keep repeating the process for however many sets you are doing.
When it comes to seeing definition its about the speed with which you want to attain your goal. If you want to be there fast, then don’t cheat on your diet. If you are willing to slowly let it happen, then you can cheat now and then. Just don’t cheat so much that you never get there!
Hope that helps!
Ray Burton
I don't know if you wanted to hear my personal fitness history, but I thought it might help with knowing my mind set, etc. I'm in this for the long haul. I have a few questions about calories in and lifting weight to failure. Firstly, I understand to lose 1 lb of fat one has to burn 3500 calories. I've always had an extremely healthy appetite for a girl/woman. I follow a diet similar to a fitness professional (like lots of fibre, lean proteins, vegetables, fruits etc) and am not sure how they aren't starving all the time, because I find I'm always hungry. I count calories daily, and try to keep my intake to 1700 - 1800, as I'm quite active. When doing any formulas (yours included) it tells me that that's where I should be to lose approximately 1lb a week. Some of your meal menus, put total calorie counts to 1300/day. To my way of thinking that is way too low for me. Am I in the ballpark on my intake requirements? Secondly, if you're lifting a weight, that's heavy enough to cause muscle failure, and you are doing 3 sets at 15 reps, for instance, do you want the failure to happen by the end of the 3rd set of 15 or during the 1st set of 15? So, if you want failure during the 1st set of 15, with the appropriate rests between sets, do you try to do 15 reps for the 2nd and 3rd sets as well, with the same weight, or should I lessen the amount of reps or weight? I just thought of a third question; If I want to see more definition in my muscles (especially abdominals) do I have to eat clean 95-100% of the time, or am I doing okay at 85-90%? Anyway, sorry for being so long-winded, and I look forward to your answers. Have a great day/evening.
Dale
From Ray:
When training at home, if you want a trainer it should only be for instruction and motivation and not for the gear that they can bring. You can have the best workouts with bodyweight only and if you really need or want to use weights some light dumbbells will do the trick.
Your daily intake is 1700 – 1800 calories because you are quite active. That’s a good spot to be. The page below has you at the same totals.
Calculate daily calories to eat
I have you at 1508 calories to maintain your weight and 1885 for optimum performance if you are active. So yes you are right where you should be. The meal plans in that were premade by Dr. John Berardi for the fat to fit program are a little lower to create the deficit in those that are not quite so active. They are also lower because they are designed for massive fat loss over a twelve-week period. Not for life.
When it comes to hitting failure, you are shooting for maximum effort on each set. So failure on set one is the goal. After that you will probably have to lower the weight a little and then you hit failure there and keep repeating the process for however many sets you are doing.
When it comes to seeing definition its about the speed with which you want to attain your goal. If you want to be there fast, then don’t cheat on your diet. If you are willing to slowly let it happen, then you can cheat now and then. Just don’t cheat so much that you never get there!
Hope that helps!
Ray Burton
What can I say? WOW!
We at AtoZ Fitness are backing
The Fat To Fit Program fully, no hesitation
what-so-ever. I like it. I like the kick-butt, no bs approach, nothing wrapped in cotton or pink fluff,
just hard iron and facts. It's a little like, what can I say, like having Jillian from the Biggest Loser, only a little less pushy,
right there with you.
Sarah, CPT
AtoZ Fitness
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