A bit of trivia

Here are some snippets of information which relates to all of us which may help in your weight loss goals.

Jogging for one hour will burn approximately 150 calories.

1 kilogram of fat is actually 1,700 calories of stored ENERGY

The average male requires approximately 3,200 calories per day to MAINTAIN his weight

The average female requires approximately 2,900 calories

Going by the above statistics, if you ate just 100 calories below your daily requirement you would lose 1 kilogram in exactly 17 days. Have a deficit of 200 calories per day and it will take you just 8 days to lose 1 kilogram.

If you were to jog a kilogram off your body it would take you about 12 hours of non-stop jogging. But, don't forget, jogging for that long will also cause muscle to be lost, the essential tissue which requires 50 calories per day per kilogram. So you would have to jog a few more hours, but you'd also lose more muscle, and the viscious cycle continues.

The real and only possible way to lose fat is to know what you are putting down your neck!

Here is a sample of what you are putting down there:

1 bottle of beer = 135 calories
1 glass of spirits = 220+ calories
1 gram of protein = 4 calories
1 gram of carbohydrate = 4 calories
1 gram of fat = 9 calories

We eat to comply with our daily energy expenditure (from 2,900 - 3,200 calories per day) and to also give our bodies the essential building blocks and nutrients to keep on living healthily.

We need carbohydrates for energy for our brains and our body to operate optimally. Our bodies only stor about 700 grams of carbohydrates(when you weigh over 60kg - that isn'tmuch at all) So we are required by nature to constantly eat carbohydrates to keep functioning. We cannot burn fat without the energy to burn it up with!

We need protein as all muscle, tissue, brain and other body parts are made of it. Eat it or lose it!

We need fat for brain function, organ function, and as a form of energy as well. If you do not have fat in your diet (real fat-meats, nuts, dairy) you will also not function properly and this will againlead to bad health and an inability to process and lose excess fat.

Now, if wee need 3,000 calories per day, and we need all three food groups-fats, carbs and protein. What is the ratio? A standard one everyone talks about is 40% carbs, 30% protein, and 30% fat. A healthy and typical meal of grilled meat or fish and a side of veges or salad would equal this ratio.

What portion side is correct. The theory says nothing bigger than the palm of your hand. The theory works. Eat more than that every meal and you are guaranteed to eat well over the 3,000 calorie threshold.

Sorry to get so technical but it is really quit simple.


Eat less than your daily requirement and you will lose weight.

Avoid losing muscle as it will lower your daily requirement and you will have to eat less and less to keep from putting fat back on.

Exercise is not the best form of fat loss, eating correctly is.

Eat a balanced meal every meal.

Eat no more than can fit into your hand. If you eat this way you are able to eat every two to three hours. Every two is better for fat loss and energy levels and to stave of sweet cravings.

And most importantly, JUST LIKE EXERCISE, IT IS HARD WORK, TAKES TIME AND EFFORT AND THOUGHT ON YOUR BEHALF, AND WORKS IF YOU PUT THE EFFORT IN, JUST ASK EVERYONE WHO IS FIT AND IN THEIR BEST SHAPE POSSIBLE!

Thanks for listening.

Coach Michael