That Beach Body For Next Year...Starts Now!

Obtaining your ideal ‘beach body’ is a marathon, not a sprint!

It is an unfortunate fact that many of us see our eating and drinking as an uphill struggle, commonly referred to as a ‘diet’. Instead of looking on our dietary habits as a start stop journey to our ideal figure/physique, start to look upon it as a lifestyle, not a short lived constantly changing style of eating and drinking. If you do this, there is no reason why you can’t consistently consume healthy, tasty and nutritious foods, whilst still being able to enjoy healthy treats....even the calorie dense naughty varieties! The key is obtaining a structured starchy carbohydrate, protein, dairy, fruit and veg base, so that your body and brain are always aware of what’s going on, avoiding that compensatory storage of fat whilst keeping the metabolic furnace simmering! Depending on your goals, you could increase your nutritional intake for weight gain, decrease it for weight loss, or meet requirements in order to achieve weight maintenance.

So what are your nutritional requirements?

Here is how you can work out how many calories you need in relation to your training regime?
Factor this simple calculation for your age:

Male:

Aged 18-30 >>>>> 16.0 x weight (kg) + 545 = ……..
Aged 30-60>>>>> 14.2 x weight (kg) + 593 = ……..
Aged 60-70>>>>> 13.0 x weight (kg) + 567 = ……..
Aged 70+>>>>>>> 13.7 x weight (kg) + 481 = ……..
Female:

Aged 18-30 >>>>> 13.1 x weight (kg) + 558 = ……..
Aged 30-60>>>>> 9.74 x weight (kg) + 694 = ……..
Aged 60-70>>>>> 10.2 x weight (kg) + 572 = ……..
Aged 70+>>>>>>> 10.0 x weight (kg) + 577 = ……..

(Henry, 2005)

EXAMPLE: 26 year old, 80kg male

16.0 x 80kg + 545 = 1825kcal per day (BMR)

EXAMPLE: 29 year old, 60kg female

13.1 x 60kg + 558 = 1344kcal per day (BMR)

(NOTE: ‘kcal’ is commonly known as ‘calories’ & ‘BMR’ = Basal Metabolic Rate)

1825kcal is the BMR i.e. the amount of energy the above people would require just to maintain their daily bodily functions, such as breathing, pumping blood around the body, thinking etc.

In order to perform physical activity and exercise, the person will need additional calories for energy!
To sustain physical activity and exercise, we must therefore add a ‘physical activity level’ (PAL).

PAL:

Light occupational activity

Non active= Male- 1.4 Female- 1.4

Moderately active= Male- 1.5 Female- 1.5

Very active= Male- 1.6 Female- 1.6

Moderate occupational activity

Non active= Male- 1.6 Female- 1.5

Moderately active= Male- 1.7 Female- 1.6

Very active= Male- 1.8 Female- 1.7

Moderate/Heavy occupational activity

Non active= Male- 1.7 Female- 1.5

Moderately active= Male- 1.8 Female- 1.6

Very active= Male- 1.9 Female- 1.7

(Elia, 1990)

To add a PAL you need to take your BMR i.e. your estimated calorie requirements for resting alone, and multiply it by the appropriate PAL (as shown above).

EXAMPLE: 26 year old, 80kg male

This person trains intensely a minimum of 5 days a week, and also works as a labourer on a busy building site, therefore we would deem this individual to be very active with moderate/heavy occupational activity (use the PAL that best applies to you)…..so apply the appropriate PAL to the above 80kg male example as follows:

1825kcal (BMR) x PAL of 1.9 = 3468kcal per day to maintain this persons weight relative to his physical activity levels.

 

Meeting your target nutritional requirements...healthily & sustainably

The principle is to carefully balance your intake of each food group in order to maximise our potential. Our bodies function most effectively when our daily intakes consist of approximately a third starchy carbs, a third fruit and veg, and the final third split between protein, milk and dairy…See the Eatwell plate which is representative of a total daily intake, but can also be used to direct your individual meals (NHS choices, 2011).

Focus on Protein

Research published in the American Journal of Clinical Nutrition highlights the profound benefit a high protein diet can have on weight loss. Experts have attributed this weight loss to a marked reduction in appetite and overall caloric intake due to the hunger satisfying nature of protein. Protein also dietary induced thermogenesis (calories burnt through digestion) i.e. protein requires more calories to digest than any other food group.

Don’t overdo the carbs

Try not to exceed 1-2g of carbohydrate per kg bodyweight if you wish to look defined, cut and slender. Excess carbs will be stored as glycogen (stored glucose) until the stores are saturated, after this they will be stored as adiposity (fat). Carbs also cause what’s known as an osmotic shift, whereby our bodily fluid is drawn to areas of high solute concentration (carbs in solution i.e. blood) resulting in a surface layer of water giving the impression of smooth instead of sharp, defined musculature.

Promote fat burning

We discussed the role that protein has on fat burning; therefore a protein supplement used as a mid-meal snack is ideal. We also alluded to the importance of limiting total carb intake and minimising subcutaneous fluid (fluid under the skin). In order to encourage the mobilisation of fat, there is another weapon in the armoury....fat metabolisers/burners! Fat burners such as Maximuscle Thermobol combine appetite suppressive properties with metabolic boosters in order to maximise the use of fat for energy instead of carbs, resulting in faster, more effective fat burning!

So don’t wait until 2 weeks before your holiday to get into shape, adopt the necessary diet and training lifestyle and treat it as a permanent way of life. Follow a structured diet plan such as our 1200, 1800, 2500 or 3500kcal diet plans (depending on your weight and targets) found on our blog, utilise the nutritional supplements available to you, and achieve that beach body 365 days of the year!

About the Author

Job Role Qualified Dietitian and Sports Nutritionist Qualifications BSc (Hons) Sports Science | BSc (Hons) Dietetics Tom has always participated in sport both recreationally and competitively which led to an unquenchable thirst for information on anything health, nutrition and fitness. After leaving school Tom went on to play for a football academy during which time he studied Sport and Exercise Science. From here he went on to study a BSc (Hons) Sport Science at UEA followed by his second BSc (Hons) degree, this time at the University of Hertfordshire studying Dietetics. Tom has worked in the fitness, educational and clinical nutrition industry starting out at David Lloyd Health and Leisure Clubs. He then went on to work as a Dietitian (RD) in the NHS, during which time he conducted clinics for healthy eating, weight loss and weight gain, as well as specialised consultations on Diabetes, IBS and Coeliac disease to name a few. He has vast amounts of experience at devising diet plans and supplement regimens, as well as working in the community with schools and competitive athletes. As Head Nutritionist and Supplement expert at Discount Supplements Tom is here to provide current and evidence based health and nutrition information to help you reach your health and fitness goals!
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