We know your New Year's fitness resolutions are slipping away faster than a Ashes victory, so here's a step-by-step guide to find out how much fat and muscle you have right now.
The results will help you shred body fat or build muscle, according to Con Karson from
Better, Health and Body.
"The main ingredient for muscle growth is positive calorie consumption. Getting your nutrition right will drive your results, followed by a solid training program and proper supplementation," says Karson, a nutritionist, weight-loss and wellness coach.
Step one
Body fat
To find out your body fat percentage, use either
skin callipers or tanita scales. Once you have determined your body fat percentage, use the following formula to calculate the weight of your body fat:
Total body weight × body fat percentage = kilograms body fat
For example, 68kg × 0.15 (15 percent body fat) = 10.2kg of body fat
Lean body mass
To calculate total lean body mass use the formula below:
Total body weight - kilograms of body fat = total lean body mass
For example, 68kg - 4.5kg = 63.5kg
Step two
BMR
To calculate the basal metabolic rate (BMR), try this formula:
370 + (21.6 × lean mass in kilograms)
For example, 370 + (21.6 × 58kg) = 1623 calories
Activity levels
Calculate activity levels from the following formula:
Sedentary = BMR × 1.2 (desk job with little to no exercise)
Low = BMR × 1.375 (one to three days per week with light exercise)
Medium = BMR × 1.55 (moderate exercise three to five times per week)
High = BMR × 1.725 (hard exercise six to seven days per week)
Very high = BMR × 1.9 (daily exercise + physical job)
For example, medium = 1623 × 1.55 = 2515 calories (for weight maintenance)
Rapid muscle growth
For
rapid muscle growth, add 1000 to the total maintenance calories.
For example, 2515 + 1000 = 3515 daily consumed calories
Steve Marinakis from Spartan Training Systems recommends two days of cardio and four weights sessions a week.
"When doing weights, complete six to eight exercises, four sets in each exercise and do eight to 12 reps per set," the strength and conditioning coach says. "Controlled tempo is the key, so perform four-second negatives and be explosive when coming up."
Build lean body mass
Similar to the rapid muscle growth formula, except add only 500 rather than 1000.
To achieve a
lean bod, Marinakis says gymgoers should exercise by doing three cardio and three weight sessions a week.
"In the weights department, focus on compound movements that target main muscle groups," he says. "Each work-out needs to feature six to eight exercises, four sets each and 12 to 15 repetitions per set."
Step three
Protein
To calculate daily protein requirements use this formula below:
Total kilograms in bodyweight × 1.5
For example, 68kg × 1.5 = 102g
To convert grams of protein into calories multiply by four.
For example 102g of protein = 102 × 4 calories = 408 calories
Check out RALPH's top ten high protein foods to build muscle
Step four
Fat requirements
To calculate fat requirements, multiply around 20 percent of total calories.
For example, 0.2 × 3515 calories = 707 calories
To convert calories of fat to grams, divide by nine
For example, 707 ÷ 9 = 78g of fat
Healthy fat choices include nuts, seeds, avocado, fish oil capsules, flax oil, extra virgin olive oil and udo's oil.
Step five
Carb requirements
Once you have worked out your protein and fat requirements, the balance left over is the amount of carbohydrates required.
Total calories - (protein + fat calories)
For example, 3515 - (900 + 707) = 1908 calories
To convert grams to carbs, divide by four
For example, 1908 ÷ 4 = 477g
Karson says carbs can be sourced from vegetables, fruits, legumes, wholegrains and dairy.
Meal frequency
Six to seven meals spread out every two to three hours is important for muscle growth or to be lean.
"This will keep your metabolism running more efficiently with minimum fat storage. If you are struggling to consume the required amount of food, it is fine to incorporate a couple of protein shakes," Karson says.
"It is important to have some easy-to-digest carbohydrates before training or to have a drink of amino acids mixed with Gatorade during training, as this will save muscle catabolism, increase strength and energy levels."
After training, drink a protein shake straight away or consume a meal with a 3:1 ratio of carbohydrates to protein.
Recommended supplements
The following supplements may improve overall performance and aid in recovery:
