Once You get X, Log it in your spreadsheet or App ( some apps do it automatically based on sign-up information, in this case, don't forget to update your weight from time to time). Based on my experience, these are the most optimal results, but you are free to chose whatever value you are comfortable with. I personally recommend selecting the values for losing 0.5kg ( 1lb ) per week, and for gaining weight, around 0.25 kg ( 0.5 lb ) per week (if not available, divide the values to get the correct number). when I started using IIFYM back in 2012, I used one of the other options, I think it was "moderate", It gave me a bigger number than with the sedentary option, as a result, it turned out it was a bit too high for me, and my weight didn't change at all. The reason I selected "Sedentary", is that websites don't really know what kind of exercise you will be doing, they just estimate how many calories you will be burning per week, and use that number in their calculations. For "Activity", simply choose "Sedentary - Little or no exercise" and hit "Calculate". For this Instructable, I will be using The information you need to fill in is : To calculate X, simply Google "calorie calculator", and use a site that the search engine spits out. X will be different, depending on your weight goals. 3-in social events like going to a bar or having dinner with friends,it s not gonna be easy to log what you eat or drink.Ĥ-Every time you want to change your food selection, You 'll to have to run the numbers all over again, but that gets easier with time. In a way, this method doesn't really work well for a sweet tooth, for example, as a Mars bar or a Cola are more or less around 300 calories each, they'll occupy a big chunk of the daily food intake one can consume without going over the limit. 2- Since all your daily food intake has to go in the log, you need to make smart food choices to be able to finish the day with a full stomache. Luckily, many companies have developed free apps, where you can easily log your inputs, without having to do too much Googling or copy-pasting nutritional data on spreadsheets. Cons : 1- Since this method relies on weighing your food and logging food intake and sports activities, it can be very time consuming and unpractical, at least at the beginning. 3-When losing weight, it also helps you monitor your carbohydrate and fat intake efficiently, so that you can lose a lot more fat than muscle in the process. 2-Bodybuilders in general rely heavily on this method when putting on weight, as it makes sure they put on more muscle than fat in the process. Pros : 1-It's a very good method to follow up on the composition of your food intake, a very important factor when putting on weight, as the composition of the food you consume will determine what kind of weight you' ll be putting on, eventually reflecting on your future shape and form. IIFYM has many advantages, but also some drawbacks.
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