Training 19-Sep-2019
Muscle training alone does not increase weight. The real cause is dietary habits.
First, the most important thing is that calorie intake exceeds calorie consumption. If you do training without this, you will end up falling over, and the more you train, the more you lose weight.
How to calculate calories
The calorie consumption is calculated by the following method.
Calorie consumption = (1) Calculate basal metabolism (kcal) * (2) Physical activity intensity
Basal metabolism calculations
(1) Basal metabolism calculations are automatically displayed on recently sold scales. There are also sites that automatically calculate the necessary data.
https://www.calculator.net/bmr-calculator.html
(2)「Physical activity intensity is divided into 5 levels.
| Exercise level | Daily Calories Required (Kcal/day) |
|---|---|
| Little to no exercise | Daily kilocalories needed = BMR x 1.2 |
| Light exercise (1–3 days per week) | Daily kilocalories needed = BMR x 1.375 |
| Moderate exercise (3–5 days per week) | Daily kilocalories needed = BMR x 1.55 |
| Heavy exercise (6–7 days per week) | Daily kilocalories needed = BMR x 1.725 |
| Very heavy exercise (twice per day, extra heavy workouts) | Daily kilocalories needed = BMR x 1.9 |
Calorie intake calculations
Next, the calorie intake is calculated.
If you use an app etc., it will be calculated automatically.
If it is troublesome to enter in the app one by one, list the standard meal content, and calculate the approximate calorie intake by summing the calorie value of each food.
Bulk up strategy
Now you can calculate the difference between calories burned and calories consumed. By the way, surplus calories increase by 1kg at 7200kcal. If the daily surplus calorie is 300kcal, it will be about 9000kcal per month, an increase of 1.25kg. (If you want to lose weight, do the reverse)
In my case, the calorie consumption was 2100kcal / day, and the standard calorie intake was 2000kcal or less. In this situation, the more you train, the more you become thinner.
Therefore, it is necessary to increase the calorie intake. As a countermeasure, increase the number of times you eat instead of increasing the amount of each meal. In my case, I decided to increase from 3 meals a day to 5 meals a day.
Now that you know about calories, what should I do with something that has more calories? That's not the case.
The content of calorie intake is also essential. In the next article, I would like to summarize what you should be aware of regarding the contents (nutrients) of calories.
