Basic Fitness & Nutrition Formula every Fauji must know.

INTRO

A Fauji does the most ‘desi’ way of physical training . It does work great during his initial training but with time and service one faces many challenges like less time to workout, difficult weather and place of duty. This makes one gain weight and loose even his foundational strength build during the training .Now when one thinks of transforming, he never does it the right way as the desi way is never done again in the same intensity.

Therefore one needs to have at least the basics of fitness and nutrition right to avoid this problem. This blog will try to bring out the most basic fitness and nutrition formula that every fauji must know and implement to remain healthy and fit.

NUTRITION

Some common terms

TDEE– Total daily energy expenditure (It is the total energy required to sustain functioning of a body with and without any activity.

(TDEE = BMR + TEF + TEA)

BMR– Basal Metabolic Rate (Amount of energy required to keep a body functioning at rest) (Body Weight x 22)

TEF– Thermic Effect of Food (Energy needed to digest and process the consumed food.(10 % of total calorie intake )

TEA – Thermic Effect of Activity (Energy required to sustain a physical activity)(TEA= BMR x f -BMR)

TEA Factor(Say ‘f’) as per activity :

1. Sedentary ( BMR x 1.2)-Little/No Exercise
2. Lightly Active (BMR x 1.375 )Some Exercise every alternate day
3. Moderately Active (BMR x 1.55)Exercise 5 times a week.
4. Very Active (BMR x 1.725) regular Intense workout once a day.
5. Ultra Active (BMR x 1.9) Regular intense workout twice a day.

EXAMPLE

AGE-30 Yrs, Wt- 70 kg eating 2200 kcal a day and woks out twice day 6 times a week(f=1.9)

BMR = 70 x 22=1540, TEF = 10% of 2200=220, TEA = (1540 x 1.9)-BMR = 1386,

TDEE=1540+220+1386= 3146

NUTRITION LESSONS LEARNT

1. Calculate TDEE to find amount of calories you need to eat for the amount of activity you do .
2. Use a fitness watches which measures both Active calories (Calories burnt due to physical activity) and Resting calories (Calories burnt while performing basic functions like breathing & blood circulation).
3. Adjust your diet and exercises as per fitness goals(to gain/maintain/loose weight ).
4. Add Satvik Snacks to your dies in morning and evening tea break.
5. Drink lots of water.Trust me this water bottle forces you to be disciplined at hydration habits.

FITNESS

MHR – Maximum Heart Rate (220 – Age) Example 30 yr old)

MHR=220-30=190

Zones of Workout :

1. Zone 1 – (50-60 % of MHR)(95-114)
2. Zone 2 – (60-70 % of MHR)(114-133)
3. Zone 3 – (70-80 % of MHR)(133-152)
4. Zone 4 – (80-90 % of MHR)(152-171)
5. Zone 5 – (90-100 % of MHR)(171-190)

FITNESS LESSONS LEARNT

When you workout, your heart rate increases. These levels of increased heart rates demand energy from body to sustain the activity. Body is smart and provides energy initially from carbohydrates if the demand is low and results in no burning of excess stored fats.But when you workout in higher zones the high energy demand is met by providing energy from the stored excess fat after provision of carbs .

So that is the reason one feels that in spite of running/ working out daily , there is no fat loss. Excess fat will reduce but not as effectively as it would loose under higher zones of workout. So it is high time one knows how to use to use the numerical values of calories and workout intensity shown in the fitness watches and not just keep track of it with no plan of action.