Welcome to BellyFatZone, where we will accomplish our goals together.
The goal is for everyone to have better health and to maximize the performance of our bodies in life so that we can enjoy our feelings of happiness and be able to achieve maximum performance in our lives work.
Most of us are not sports coaches, gym trainers or we are fitness trainers but we are ordinary people who want good health to enjoy life. and work devotedly to society.
And in order to do this, your physical health is very important, or in other words, your physical health is the foundation for you to achieve the other parts of your life.
You feel happy advancing in money work as well as taking the time to have private space for yourself in life.
The most important thing you want to achieve is a great feeling, feeling healthy, and refreshing all the time.
Here these will not help you become a sports expert, a fitness coach, or an Olympic athlete but here we learn together and share these tutorials will help you get a chance be physically healthy.
There are dozens of formulas out there right now, there are hundreds of weight gain and loss tutorials or countless diets that you won’t know where to start.
So before we ever want to know what path we are going to have to go and defining our goals is always the most important thing.
Because only when you determine your destination do you know how you need to go and how you will get there.
There is no specific formula for everyone, only the formula for the general mechanism of action for our bodies and each person’s job is to choose their own recipe, then execute and settle, listen to me and then choose a route that is most suitable for me.
The first thing we need to do is position ourselves as overweight or underweight or have a relatively stable body and we continue to promote it.
1- Determine the current self-status:
In order to locate your present physical health, we need to consider a few of the following indicators.
The first is the mass index of your body that will determine a number given by world scientists proportional to your height and weight, whether you are overweight or not.
Next is your body fat percentage which will reflect whether you will need to increase or decrease your body fat.
And the final index is the suggestion of weight relative to age as well as height and weight given by researchers.
Use this online BMI calculator to easily calculate your Body Mass Index (BMI). It also shows your BMI category, as well as the BMI Prime index and how much overweight or underweight you are compared to the optimal weight range. The calculator works for adult men and women and may be unsuitable for children and teenagers.
Use this body fat percentage calculator to estimate the percentage of body fat based on population averages. It also shows your body fat category, as well as the ideal percentage of fat for your age range.
Use this calculator to estimate your ideal weight based on your age and height, using the novel Peterson equation for ideal body weight, but also provides the result from the popular Devine IBW formula for reference.
2- Define your original purpose:
After you have an idea of your weight and fat count as well as body mass index, you will determine whether your initial goal is to gain a little more weight or lose weight or is that you want to gain weight and gain muscle at the same time.
Remember the simplest and most basic things for ordinary people like us that is
You want to gain weight you need to increase the number of calories you consume each day compared to the number of calories you currently consume.
If you want to lose weight, reduce the number of calories you eat each day compared to the number of calories you burn compared to the present time.
So we will need to calculate one more metric that is the number of calories we consume one day at the present time.
3 – Calculate the total number of calories you consume 1 day:
Our scientists have come up with a figure abbreviated TDEE to calculate Total Daily Energy Expenditure (TDEE).
TDEE = REE + NREE
REE: Energy is expended when you rest
NREE: The energy you drain while not resting.
REE = BMR (REE is similar to BMR)
NREE = TEF + NEAT + EAT (Energy consumed for digesting food + Energy consumed when moving is not heat-generating + Energy consumed for heat-generating movement)
Or you can rewrite the formula this way TDEE = BMR + TEF + NEAT + EAT
Total Daily Energy Expenditure Calculator:
Use this TDEE calculator to estimate your TDEE (Total Daily Energy Expenditure) and from it your optimal daily calorie intake you need to keep your weight stable, to gain or to lose weight.
4 – Specifically your purpose:
After you have determined how much energy you spend in a day, it is time to concretize your love goals.
For example, if you have a weight loss goal, your job is simply to reduce the number of calories you take in each day by 500 calories, after a week you will lose about 3,500 calories.
And scientists have calculated an average of about 3,500 calories will correspond to 0.5 kg of your body weight.
You can reduce the amount of more calories up to 1000 calories/day, 1 week you lose 7,000 calories equivalent to 1 kg of weight.
- Weight loss: Calories loaded <Calories consumed in 1 day
- Weight gain: Calories loaded> Calories consumed in 1 day
- Lose weight gain muscle: Calories loaded <Calories consumed in 1 day combined with exercise.
- Weight gain: Calories intake> Calories consumed in 1 day combined with exercise.
- … Many other goals
These are examples of what we need to do the next time we reach our goals.
5- Calculate the composition of basic nutrients:
After you know what your specific goals are, the next thing to consider is the nutritional content you will be consuming or reducing each day to achieve your nutritional goals.
Scientists have calculated and come up with a formula to calculate nutritional ingredients based on researched diets and all of these diets you will find one that is suitable for the purpose of your reach.
That formula is macro calculation.
This formula calculates based on your body metrics, height, and weight, how much time you spend active, and what diet you want you to focus on to achieve your goal. From there the components of protein, carbs, and fat will be calculated in detail for you.
Use this macro calculator to easily calculate your macro mix: carbohydrates, fats, and protein intake per day depending on your goal: maintaining weight, gaining, or losing weight. Adjust the macro balance to fit your chosen diet’s macro recommendations.
You should define your goal of identifying nutritional ingredients based on this recipe, then the next step we need to do is to choose the foods that match those nutritional ingredients.
6 – Calories of basic foods:
Each type of food has a different nutritional profile and the amount of energy each food provides is also different
Food will vary in its nutritional and energy content depending on how the chef cooks depending on when you eat it after you cook it.
Therefore, these numbers are very relative and our estimation will help you achieve the relative nutritional percentage as the above formula has calculated for your own body.
Read more: What Are Calories In Food?
7- Exercise and rest:
Our body is a great machine, after you know about your goals as well as the basic nutritional ingredients, then you care about how we need to practice accordingly with me.
Our bodies are one body, so there is no specific exercise that will help you lose fat in a certain part, but only overall body fat loss and if you want to gain muscle mass any muscle part, do exercises with great resistance to that muscle.
There are dozens, hundreds, even thousands of different exercises out there, but the general mechanism for these exercises is overall and detailed workouts for each muscle group.
For example, if the abs you want to show abs, then reduce the amount of fat on your body, reduce the total body fat then combine with the large resistance exercises that focus more on the abdominal muscles after a while you will have abs.
Many people mistakenly think that exercising the abs will make the crayons appear, but we need to fulfill two factors on which to reduce the total body fat and train the abs to the fibers. As the abdominal muscles grow, your abdominal muscles will grow and are more easily visible outward.
When you understand this mechanism, you can know how to choose your own exercises that are suitable for your current state and gradually increase the intensity and resistance at the time you see fit for just you.
8 – Implementation:
After having all the necessary knowledge from positioning yourself to positioning your goals to calculating the nutritional ingredients in foods, this step is an important step. The most important thing to do to produce that result in execution and action.
There will be no change or a positive result if you only stay at understanding and not doing the main action so the action is the key throughout and deciding whether you have to master your body often fails.
9 – Stay motivated:
This is the last part of helping you to master your body, which is keeping actions from the diet, sleep, and rest every day to exercise.
How do you keep it constant for a long period of time, you will get the results you want.
So at this BellyFatZone website, there is a section that motivates you to act continuously. This is one of the last factors that you will use to achieve your goal weight goal health as well as all the goals you achieve to master your own health.
One of the ways to stay motivated is to hear other people’s success stories that will stimulate you to want to be successful, but they and you will move on and not give up in the middle some.
Read more motivation
The next thing we want to dedicate right here is how to stay motivated is very effective and will help you every day.
Please write down the paper divided into 2 columns:
One column is the reason you should act every day, and one column the reason you don’t act every day.
And the secret here is how much better you write down why you should act each day versus why you don’t act every day, you write down the harms.
If you exercise hard:
- With health, you will have it all
- Can go out everywhere without fatigue
- Feeling comfortable all the time
- Can work intensely
- Can have a nice body and become a hot boy, hot girl
- Can play with the kids without being left behind
- Can eat more food when healthier and more delicious
- Not being healthy is nothing
- All-day to the hospital
- May be cancer, heart disease, diabetes
- Always tired
- Ugly appearance, obesity …
Remember that the benefits column you write down is a lot of benefits for if you act and the column of harms you write down a lot of harms if you don’t act.
After you write it down, what do you do?
You will need to keep this information wherever you can see it every day:
- at the head of the bed
- in the cabinet
- in the refrigerator
- in the bedroom
- in the bathroom
and even your desk, keep it wherever you can see it most easily.
10 – Helping others stay healthy:
The last thing that will help you become more enthusiastic about mastering good health is to help others after you have achieved certain achievements or share useful and correct information with your loved ones. for them to have better health.
Right now, according to the statistics at the time of 2020, the world has nearly 1.7 billion people who are overweight and this situation is still increasing every day, so also diseases.
There are endless plagues and natural disasters stalking us all the time, so having good health is one of the greatest things we can do to face these challenges. there.
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