The key to your diet, the total caloric
No matter what the goal of your diet, and regardless of the information you`ve had so far, really, the key factor is the total dietary calories. To some extent, the caloric use your body will do everything it enters the food every day, come modulated by a hormonal framework, but nonetheless, without suffering any adverse pathology, could be concluded, that to win, keep and / or lose weight, calories exert a key role
That is, the daily total caloric
Calories are the key to the effectiveness of a dietary plan. In fact, this total will be the factor that makes a difference for one purpose or another. In this sense, once your macronutrients (proteins, carbohydrates and fats) have been established in the optimum percentage, “you play” with total calories, to thereby gain muscle, lose fat or keep.
In some cases, this assumption may not be on, but his reason will be because the person suffers an illness or disease, coupled with a sedentary lifestyle or poor metabolic activation, but generally after continued caloric balance “everything is regulated “…
- 1 Calories in
- 2 Calories out
- 3 VS calories in calories out
- 4 Caloric surplus
- 5 Caloric deficit
- 6 Caloric maintenance
- 7 conclusions
CICO is known theory (Calories In Calories Out), and if it is true, not all references in the fitness field agree justified in their support. From my point of view, and as I say, without observing other factors, within a tight planing for a person if there is implemented a low calorie diet, hard …
Everything we eat or drink, virtually calories, with the exception of water. But with it, are a counter that is incremented … daily calorie counter.
Everything we do “burn” calories. In this way our body uses that energy to perform any activity.
Since the exercises we do in training, to any daily activity, such as talking or go shopping, all this represents an energy expenditure.
In fact, the body spends many calories to maintain their internal operation in optimal conditions. Among these, breathe, pump blood, digestion of food, …
How are you calories are used and burned, are the calories out
VS calories in calories out
The results will provide a diet Iran influenced by the balance between calories in and outgoing. Hence the following cases will be derived (by calling calories in “in” and leaving “out”):
- In> Out => surplus calories => gain muscle, fat or both
- In <Out => Caloric Deficit => Fat loss, muscle or both
- In = Out => Maintenance => no gain or loss
This corresponds to the law of thermodynamics and energy balance within the human body. Really then other factors are involved, especially hormonal level, then according to the condition of the person, if you want to maximize weight gain or loss thereof, will have to investigate the composition of the diet …
But almost certainly, these simple rules are met in all organisms. Obviously in the case of someone who wants to lose weight it will not get through a day, but by the succession of a period in which return a caloric deficit.
It is the scenario that occurs when the calories we need maintenance are exceeded.
Eat more than you spend
Your body has finished burning or use the calories needed for daily demand, but you nevertheless have continued “handing” calories, and now your body does not know what to do with them. Well, yes you know … keep them in store, that is, deposits available to the human body to fill with all the excess calories consumed.
It`s quite intelligent, as it believes that these calories are going to need the near future. In fact for use in endless hours of cardio …
What we do with the caloric surplus?
There are two main “roads” for this caloric excess or surplus, your body will store:
1. As fat-
This almost imagined it. It is the mechanism that employs people when they “want” fat. They eat much during the day, surpassing the threshold of calories, and this surplus is deposited as fat
2. As muscle
This case may surprise you, but it is well to create muscle tissue calories are needed, no air grows! It takes a lot of energy, ie many calories to promote muscle development
Thus, a caloric surplus will have two “outs”, gain muscle or fat
Why the excess calories are stored as fat instead of muscle?
Very “easy” muscle the signal itself, ie, the stimulus caused by training. Designed training effectively promotes your body has the need to build muscle tissue. We will use that excess heat to create new muscle instead of stored as fat. And this is the main difference between someone who is overfed to gain muscle, and another that simply feeds without other conviction …
If you want to gain muscle, you must establish a caloric surplus
The case when there is less intake to what is spent. Your body will need more calories to complete energy demand, and you suppress this contribution.
Eat less than you spend …
In this scenario, your body, with a multitude of resources, will seek power wherever. He will try to address the lack of calories through another energy source, such to meet the basic functions.
Where do we get the energy when we are in caloric deficit?
The origin of this “alternative” energy can be from 2 sources:
1.-stored body fat
It would be the best option also it is the way that the fat is removed. If you eat less, will result in a caloric deficit, ie you consume fewer calories than your body needs and induces a use of fat deposits
2. Muscle tissue
This would be bad business and no longer calories were stored. But you were more “appreciation” that stored fat. So when you`re in caloric deficit, and the body will need energy, not just your It will draw stored fat but also muscle mass.
Thus a caloric deficit will have two “outs” losing muscle or fat :), or a combination of both …
What causes the body to burn muscle instead of fat in a caloric deficit?
As in the previous case, the signal or stimulus muscle maintenance. To commit such a case, a smart strategy training is that which managed to lose fat and maintain muscle. Therefore, if you want to lose fat, you need to establish a caloric deficit.
It is the intermediate option, where there is caloric balance, you`re going to eat the same amount of calories than you spend. There is no calorie deficit or surplus.
Or you lose or win …
In the calorie maintenance you will not produce increased muscle mass nor lose fat. Something really hard to get
- If you want to lose fat you must apply a calorie deficit
- If you want to gain muscle you must apply a calorie surplus
Therefore, you can not gain muscle and burn fat at the same time