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Your fitness guide to tone your body

If you want your body to look like a piece of art, you have to stand by the four fundamental pillars: consistency, dedication, diet, and training. It also requires a lifestyle change and hard work. Let’s take a look at the two key components – diet and exercise – in a very structured fashion.

 

Diet

Our body requires sufficient macronutrients to grow. These essential nutrients play specific roles in keeping our body healthy, fighting off diseases and, of course, building muscles. The other essential nutrients known as micronutrients include calcium, iron, magnesium, potassium, sodium, etc.

To redesign your physique, it is important to figure out the optimal macronutrient ratio based on your goals – fat loss, muscle gain, or maintenance. The macros need to fit in with your daily caloric pattern. Your caloric intake helps manipulate your weight. To understand your caloric requirement, you need to first figure your Basal Metabolic Rate (BMR).

You can calculate your BMR using the Mifflin equation:

  • For men: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) + 5
  • For women: (10 x weight in kg) + (6.25 x height in cm) – (5 x age in years) – 161 

Your Daily Caloric Requirement (DCR) will depend on the energy expended through the day.

  • Lightly active (1-3 days/week): BMR x 1.275
  • Moderately active (3-5 days/week): BMR x 1.35
  • Very active (6-7 days a week): BMR x 1.525

You can use the formula mentioned below to split your macros. Change the weight, DCR, and ratios in the percentage (%) column to restructure the chart and see what works best for you.

Weight (in kg)

DCR





75

2500 (approx)





Calculating Macros

Recommended 

Requirement

Caloric

%

Recommended

intake

(in grams)

breakdown

(approx)

%

Proteins (P) (4 cal/gm)

1.8 - 2 gm per kg of body weight

75 x 1.8 = 135

135 x 4 = 540

20%

20% - 40%

Fats (F) (9 cal/gm)

0.8 - 1 gm per kg of body weight

75 x 1 = 75

75 x 9 = 675

30%

20% - 35%

Carbohydrates (4 cal/gm)

Remaining calories after proteins and fats

1285 / 4 = 321

DCR – (P+F) = 1285

50%

30% - 50%

Exercise

The second essential component is exercise. The frequency and intensity of the activity will depend on your goals – endurance, muscle building, or strength training. Depending on the goals, muscle maturity and frequency of training, you may alternate between isolation exercises such as bicep curls, leg extensions etc., and compound exercises such as squats, deadlifts, etc. 

Have a look at the following table:

Per cent

Reps

Optimal

Rest

per set

number of sets

period

< 60%

5 to 15

4 to 6

30 to 45 sec

60 - 70%

4 to 12

3 to 5

45 to 75 sec

70 - 80%

3 to 8

2 to 4

60 to 90 sec

81 - 90%

2 to 6

2 to 4

75 to 120 sec

> 90%

1 to 2

3 to 5

90 to 180 sec

The percent column is to understand the use of load. For example, your 1RM for a squat is 405 lbs, 60% of that is about 240 lbs. In ascending order of the rows, the combination of load, repetition, and rest periods move from endurance to strength training.

With the right diet and correct exercise, anything is possible. Give your body everything you’ve got; it’s the only place you have to live in!

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