![]() Semi-active – working on the feet, 2-3 hours of training during the week = 1.2 Sedentary lifestyle (long-term sitting, lack of exercise) = 1.1 In the formula above, if you have your weight in kilograms, just calculate it as follows:Ġ.4536 / body weight (in kilograms) x 10 (for men) or x 9 (for women) metabolic rate activity index The activity index is determined as follows There are different formulas for determining how many calories you need per day to lose fat, but we recommend using the formula below because it also takes into account your activity level and metabolic rate.īody weight (in pounds) x 10 (for men) or x 9 (for women) Activity Index Metabolic RateĬonsider each pound equal to 0.4536 kilograms. Subtract the result of part 5 from the result of part 8.Subtract the result of part 4 from the result of part 7.Summarize the results of parts 2 and 3.Multiply the size of the forearm by 0.434.Divide your wrist circumference by 3.14.You need five numbers: body weight, wrist circumference at widest point, waist circumference around navel, hip circumference at widest point, and forearm circumference at widest point. The formula for calculating women’s body fat is a bit complicated and is as follows. Body fat percentage calculation for women As a result, you can calculate your body fat from this method. Subtract the resulting number from the original number. Write this number down, then multiply your waist size by 4.15. Multiply your body weight (in kilograms) by 2.3854 and add 94.42 to it. In the following, we will refer to the formula for calculating the amount of fat in women. There are several formulas to determine this, but we use the following formula: For men, you need your weight and waist circumference. Then you need to determine the amount of calories your body needs. The first step in this field is to determine the amount of body fat. How much fat do you want to lose? Body fat percentage This issue is very important in fat burning and fat loss bodybuilding program. Goal settingĭetermining the amount of body fat as well as the amount of calories needed by the body leads to the accurate determination of goals. If you are looking for a workout fat burning exercise program that includes a fat burning exercise program and diet, you must go through the following steps. Persistence is a bodybuilder’s best friend.There should be rest and recovery in the program. ![]() Cardio exercises should be added to the program to accelerate the fat burning process.Weight training must be in your program.It takes at least 12 to 16 weeks for your body fat to burn.Carbohydrates are complex in nature and are often consumed in limited amounts to further reduce fat.Healthy fats are vital for energy production and maintaining hormonal balance.Protein is needed to build muscle and maintain it for the body.Water consumption should also be kept high. Macronutrients (proteins, carbohydrates and fats) are planned according to body weight, body type and the ultimate goal in bodybuilding.To burn fat and increase muscle mass, pay attention to the following important points. This method requires professional planning of meals, snacks, regular and continuous strength training and aerobics. Maybe you can lose weight fast with these methods, but is losing weight worth losing your mental and physical health?įat burning bodybuilding is not a simple task that can be easily implemented by knowing a few tips. How much weight you lose depends on your exercise and eating style, but if you only care about the number on the scale, there are plenty of ways to lose weight fast.īut losing weight from these fast-yielding methods causes a decrease in muscle volume, weakening of bones and joints, hair loss, and loose skin, and affects mental and emotional health. Workout program for fat burning and slimming at the beginner levelįat-burning workout is a set of training operations for initial weight loss through bodybuilding.Effective fat burning factors in bodybuilding.Body fat percentage calculation for women.
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