Forth Magazine. May Issue

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TABLE OF CONTENTS

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Shredded vs Classy

Testimonies

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How to Count Calories

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Shredded Vs Classy Everyone can be classy, no problem. But not everyone can get shredded. It just takes a whole new level of sacrifice, discipline, and focus that few people have.

What Defines Shredded vs. Being Classy?

What Defines Shredded vs Being Classy If we’re talking in terms of body fat percentage, being “classy” is probably in the region of 7 to 10% if you’re getting measured accurately (and most people aren’t). Shredded, on the other hand, is probably in the 4 to 7% body fat region.

Of course, it depends on the method of testing, but using the traditional numbers we associate with body fat, the 6-8% region seems to be the crossover point that takes you from being classy to shredded. Remember, being lean is great. You look AND feel good, and it allows you to continue living your life almost normally, only requiring some extra thought about diet and activity levels.

THE 8 DIFFERENCES BETWEEN CLASSY AND SHREDDED Some Hunger vs Constant Hunger This is the most obvious. When you’re trying to get classy, you may get hungry now and then, but for the most part 3

you’ll feel pretty content and find your meal times fit into place perfectly. When you’re trying to get shredded, you’ll face constant hunger all day long. You have to make hunger your best friend and adopt the mindset of accepting hunger as a necessity in getting shredded. You can use all the hunger “tricks” you like (e.g. psyllium husk, coffee, Diet Cokes, etc.), but ultimately you’ll need to face it and deal with it. You’ll need to accept that each meal you eat won’t make a dent in your hunger, and when you’re halfway through a meal (which you’ll probably wolf down in two minutes with your mini fork), you’ll already be craving your next one.

dream of weird food combinations and find yourself constantly scrolling through Instagram food feeds and watching cooking shows you’ve never heard of.

Happy vs Cranky Being classy is a great feeling. Your mood and energy will be better than ever. This is the level of body fat where your hormones are firing on all cylinders and your sex drive will be through the roof. Being shredded feels like shit. You’ll be cranky, miserable, and lethargic all the time. You won’t be the best person to hang around with, and your fuse and patience for bullshit will run extremely thin. How bad you feel is really individual and dependent Normal vs Weird Cravings on your dieting experience, but I’ve yet When you’re getting classy, you’ll get the to meet anyone who’s gotten shredded odd craving for a pizza or burger. But and said they’ve felt great. The old bodywhen you’re getting shredded, your crav- building saying of “the worse you feel, the ings get weird. Be prepared to think and better you look” couldn’t be more true.

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Your Diet and Training “Flexibility” Diminishes Getting classy allows you a lot of flexibility and leeway with your diet, training, and cardio. If you miss a workout here and there, it’s probably not an issue. If you go over or under on your calories, it’s not the end of the world as long as you’re still in some form of a deficit over the course of a week. You could probably even get away with a bit of IIFYM (if it fits your macros) and still look pretty good by the end of it. When you cross the line to shredded, though, your room for error diminishes. Any mistake is far less forgiving. Every training session counts. Every cardio session is critical.

Your food is weighed out to the gram.

Nothing over, nothing under. The days will become monotonous, and every day will feel like the same old grind. But your body will be changing on a daily basis and this iswhat keeps you going.

Bro Science Starts to Work When you’re taking it to the next level, many of the tactics like fasted cardio, “no carbs after 6 PM” and PSMF (Protein Sparing Modified Fast) suddenly become more applicable. To get classy, many of these bro science tricks are largely unnecessary. You can do your cardio at any time and you can time your nutrients whenever. It’s more about just getting it done. Getting shredded means all these tiny solutions add up and help take your body to somewhere it really doesn’t 5

want to go.

You Need Muscle I love the bodybuilding mantra, “You can’t carve a pebble.” The problem is, many people on their first transformation just can’t get shredded because they haven’t got the initial foundation of muscle it requires. So their journey often ends up looking like this: get classy > spend time building muscle > get shredded. It doesn’t work. You need to have a base foundation of muscle in order to get shredded or you’ll just end up looking stringy and anorexic.

Mind Games The last four weeks on the road to being completely shredded are all mind games. If you’ve never given birth to a second personality in your head, now is the time the devil will be born. Getting shredded requires constantly dealing with a voice in your head telling you that you need to re-feed because you’re flat and about to lose all your muscle, or that maybe today it’ll be better to skip your cardio session to create a “super compensation” effect in your legs. Essentially, if you want striated glutes, you need to fight every effort your mind and body makes to tell you otherwise.

occasions. It’s just part of the reason why getting shredded isn’t foreveryone. There aren’t many people willing to put their lives on hold for cross striations all over their body. And that’s why you won’t see many people in true contest condition.

Sacrifice It requires a level of sacrifice that many Anyone who tells you that you can get people don’t want to make. And that’s shredded without sacrifice is lying to you. okay. You just need to re-evaluate your The last four weeks of a hard diet when goals if you’re one of those people, as you really start pushing the envelope getting shredded shouldn’t be one of will force you to sacrifice time spent with them. loved ones, your business, and social 6

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Testimonials

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How to count

Calories:

Decrease your calories count with 8 easy steps calculator.

C

ounting calories are quite tedious. We require food and drink every day to run our bodies. However, our bodies just need a necessary amount of calories from our diet to function effectively and look amazingly healthy and fit.

A quick question would

be “how do I know what amount of calories my body needs�?

Calorie Simplified A calorie is a unit of energy the body requires to raise the temperature of one gram of water by one degree. Foods and drinks, generally every diet contains a certain number of calories. In other to look fit and healthy, it is advised to eat fewer calories. When the calories absorbed in the body is more than the required, it cannot be easily broken down and it would lead to ill health, obesity, various types of heart conditions and such like diseases.

Weight loss and calories In this article, you will learn count how to calculate the num- In other to gain weight, more calories need to ber of calories your body enter the body. To lose needs daily. The fitness plan to help decrease your weight, more calories need to leave the body. excess calorie count and This is achieved by reducalso the ultimate calorie ing the amount of calorie 11

intake by cutting down on foods and drinks with excessively high calories and going on a diet with the moderate amount of calorie that your body requires.

How much calories you require daily The average human needs about 2000-2500 calories to function daily and maintain a proper outlook of the body. This number is however determined by various factors such as; the body weight, size, and height of the individual as well as the activities done regularly.

Men who engage in a high intensity fitness program or power sports would likely need more calories than men who don’t, same as with women.

crease calories to maintain an equal balance in fitness and health.

I would be listing out the 8 easy steps to decrease calories accumulation and intake into the body.

Step1: Find out your require calorie per day Step 2 Reduce excess calorie from your diet Step3: Manage your food and drink intake around your calorie requirement Step 4: Going a fitness program or gym Step 5: Get your friends to join you Step 6 Remember step 2 and 3 Step 7 Ensure you don’t give up Step 8 Enjoy yourself along the way, love your self

There are various ways of efficiently and effectively count calories.

Many people have resulted to using online apps while a few others are very comfortable doing the math themselves with a pen and paper and of course a calculator. We will show you both ways. From analog to digital.

Analog Owning a scale will greatly help you calculate your calorie intake. You have to get your body’s weight, then measure your height as well, note your age and also your sex. This will help calculate your BMR. Your body requires a minimum number of calories to live. This minimum number is called the basal metaThe Ultimate Calorie calbolic rate (BMR). Your BMR culator is the number of calories That being said, let’s show There exist various types your organs need to funcyou how to count the numof calorie calculator both tion while you perform no ber of calories your body online and offline. Medical activity whatsoever. You can needs; and health officers also run think of it as the amount The amount of calories a diagnosis of the calories of energy you’d burn if do intake you have is deterneeded to be gained or nothing but sit around all mined by many factors loosed from the body to day. Once that is done. which include: Body Size, maintain a particular outInput those values into the Body weight, body activilook of one’s body.

BMR Formula below, then ty and sex amongst many For the purpose of this you will have estimated factors. article, we are going to be calories your body needs How to count Calories focusing on how to dedaily.

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Men Men

BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) +5 BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) - 161

To know the amount of intake to have on a daily basis; Use the formula below: Lifestyle

Example

PAL

Calculation

Sedentary or light activity

Office worker getting little or no exercise

1.53

BMR x 1.53

Active or moderately active

Construction worker or a person who 1.76 runs one hour daily

BMR x 1.76

Vigorously active Agricultural worker (nonmechanized) or a person who swims for at least two hours daily

2.25

BMR x 2.25

These formulas have been around for a manage your calorie levels at all times to long time and they are the same ones im- lead a healthy lifestyle and a beautiful fit plemented by mobile apps who calculate body.

Calories intake and Calories requirement • Always note what you are taking into for every individual. your body; pay attention to the nutritional labels on your food and drinks.

Digital • Avoid overeating. As much as you can.

Go to the Google play store or the Ap• Be a champion for fitness programs. ple store. These are two popular mobile And participate actively. device Operating systems.

• Ensure that you eat consistently little Once you are there, search for calories portions of food, especially food rich calculators. in proteins.

You will see a ton of app, download any• Keep your body active. one that best suits your needs and use • Keep track of your calorie count them.

The methods used to calculate your calGoing digital is quite easy. ories doesn’t matter as much as you. You Managing your calories count are the most important person. Calories Your calories count is grossly related to or not. your lifestyle and your general wellbeing. Be happy living your life.

It is then important that you monitor and Health is an advantage, use it.

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