HOW TO MEASURE THE CALORIES YOU BURN [HINDI]

Jeet Selal Aesthetics

13 Dec 201608:32

Summary

TLDRIn this informative video, the host, Jeet Salal, addresses common misconceptions about weight loss and muscle building. He explains the importance of understanding caloric surplus and deficit, and the role of nutrition in achieving fitness goals. Jeet emphasizes the need to track not just calorie intake but also the intensity and type of exercise to ensure effective weight management. He shares his personal experience of losing fat without losing muscle mass by manipulating his nutrition and provides resources for viewers to learn more about calculating calorie needs and understanding healthy food sources.

Takeaways

😀 The speaker, Jeet Salal, discusses the importance of understanding how to calculate and manage calories for weight loss and muscle building.
🏋️‍♂️ To build muscle, one must consume more calories than they burn, while for weight loss, the opposite is true.
🔢 The concept of 'caloric surplus' and 'caloric deficit' is essential for altering body weight either by increasing or decreasing it.
🤔 The speaker emphasizes that weight loss and muscle loss are different, and it's crucial to prevent muscle loss while losing weight.
🧠 The world's scientists are continuously researching how to prevent muscle loss to extend human life span and combat diseases like cancer.
🍽 Overeating and consuming too many calories can lead to muscle building but also to unhealthy fat gain, which is not desirable.
💡 The speaker advocates for a balanced approach to diet and exercise, rather than extreme methods, for sustainable results.
📝 Tracking calorie intake is easier than tracking calories burned, as the latter depends on various factors like intensity and weight.
📈 The video mentions using a Fitbit or activity tracker to monitor daily steps and estimate calorie burn, along with a calorie calculator for a more accurate assessment.
👨‍🍳 The importance of understanding the nutritional value of food and how to calculate it is highlighted for managing diet effectively.
🔄 The speaker shares personal experience, mentioning a two-week period where he manipulated nutrition without changing his exercise routine, resulting in noticeable fat loss.
👍 The video encourages viewers to like, share, and subscribe for more fitness and health-related content.

Q & A

What is the main topic discussed in the script?
-The main topic discussed in the script is how to majorly calculate the calories you burn every day and the importance of understanding the difference between muscle building and fat loss.
What is the purpose of consuming more calories than your maintenance calories?
-Consuming more calories than your maintenance calories is necessary for muscle building, as it provides the caloric surplus required for the body to build muscle mass.
What is the purpose of consuming fewer calories than your maintenance calories?
-Consuming fewer calories than your maintenance calories is essential for fat loss, as it creates a caloric deficit that the body must meet by burning stored fat.
Why is it not advisable to only focus on the amount of calories consumed without considering their source?
-Focusing only on the amount of calories without considering their source can lead to nutritional imbalances. It's important to consume calories from healthy food sources to ensure the body gets necessary nutrients for optimal health and function.
What is the potential issue with relying solely on a calorie calculator for tracking exercise intensity?
-A calorie calculator may not accurately account for the intensity and weight lifted during exercises, which can lead to an overestimation or underestimation of the actual calories burned.
How does the script suggest tracking daily activities to better understand calorie expenditure?
-The script suggests using a fit bit or activity tracker to monitor steps and physical activities, and a calorie burn calculator with personalized profiles to account for daily activities and exercises.
What is the importance of tracking both calorie intake and expenditure for fitness goals?
-Tracking both calorie intake and expenditure is crucial for adjusting nutrition and training plans according to one's fitness goals, whether it's fat loss or muscle building.
Why is muscle loss a concern during weight loss, and how can it be prevented?
-Muscle loss during weight loss can lead to a decrease in metabolism and is generally unhealthy. It can be prevented by ensuring adequate protein intake and performing resistance training.
What is the script's stance on the idea of eating anything and everything for muscle building?
-The script advises against the idea of eating anything and everything for muscle building, emphasizing the importance of consuming a limited amount of calories from healthy food sources.
How does the script differentiate between weight loss and fat loss?
-The script differentiates by stating that weight loss can include both muscle and fat, while fat loss specifically targets the reduction of body fat without significant muscle loss.
What is the key takeaway from the script regarding achieving fitness goals?
-The key takeaway is that achieving fitness goals requires a balanced approach, focusing on both proper nutrition and exercise, and understanding the importance of tracking calorie intake and expenditure.

Outlines

00:00

🔥 Understanding Caloric Intake and Fat Loss

The speaker, Jeet Salal, discusses common queries about how to calculate and manage daily caloric intake for weight loss. He explains the concept of caloric surplus for muscle building and caloric deficit for fat loss, emphasizing the importance of understanding one's maintenance calories. Jeet also touches on the difference between weight loss and muscle loss, highlighting the negative impacts of muscle loss on health and longevity. He suggests using a fitness tracker and an online calorie calculator to monitor daily activities and estimate calorie burn, but notes the limitations in accurately tracking intensity and weight lifted during exercises.

05:01

📈 Tracking Caloric Intake for Effective Fitness Goals

In this paragraph, Jeet elaborates on the importance of tracking both caloric intake and expenditure to achieve fitness goals. He points out the common mistake of only focusing on consumed calories without considering those burned through exercise. Jeet shares his personal experience of losing fat by manipulating his nutrition while maintaining his workout routine. He stresses the significance of careful nutrition management over exercise changes for achieving desired results. The speaker also mentions a video he has created to guide viewers on how to track and calculate their food intake effectively, aiming to help them find the right balance for their fitness journey.

Mindmap

Keywords

💡Calories

Calories refer to the units of energy that we consume through food and beverages. In the context of the video, the speaker discusses the importance of understanding how many calories one burns daily to achieve weight loss or muscle gain. The script mentions calculating the calories burned throughout the day and adjusting the calorie intake accordingly.

💡Weight Loss

Weight loss is the process of reducing body weight by decreasing the amount of calories consumed compared to the calories burned. The video emphasizes the concept of creating a calorie deficit, where the speaker talks about consuming fewer calories than what is burned to achieve fat loss, which is a key part of the weight loss journey.

💡Muscle Building

Muscle building, also known as muscle gain, involves increasing muscle mass through a combination of strength training and a calorie surplus. The script discusses the need for a caloric surplus, where one consumes more calories than they burn, to support muscle growth and development.

💡Caloric Deficit

A caloric deficit occurs when the number of calories consumed is less than the number of calories expended. The video script mentions this concept as a method to lose fat, indicating that understanding and maintaining a caloric deficit is crucial for weight loss.

💡Caloric Surplus

Caloric surplus is the opposite of a caloric deficit, where more calories are consumed than are burned. The speaker in the video uses this term to explain how consuming extra calories can lead to muscle building, provided the extra calories come from healthy food sources.

💡Exercise

Exercise is any physical activity that helps to increase fitness and health. The video script discusses various forms of exercise such as squats, lunges, and cardio, which contribute to both burning calories and building muscle.

💡Nutrition

Nutrition refers to the process of consuming the nutrients required for health and growth. The speaker in the video emphasizes the importance of nutrition in achieving fitness goals, explaining how manipulating calorie intake and the types of foods consumed can affect muscle building and fat loss.

💡Activity Tracker

An activity tracker is a device or application that helps monitor daily physical activities, such as steps walked, calories burned, and sleep patterns. The script mentions the use of a Fitbit as an example of an activity tracker that helps the speaker keep track of their daily calorie expenditure.

💡Calorie Calculator

A calorie calculator is a tool that estimates the number of calories burned during various activities or exercises. The video script describes how the speaker uses a calorie calculator to estimate their daily calorie expenditure and adjust their diet and exercise routine accordingly.

💡Body Type

Body type refers to the general shape and composition of an individual's body, which can influence how they gain or lose weight. The video mentions that the amount of calories one should consume or burn may vary depending on their body type and fitness goals.

💡Macronutrients

Macronutrients are the three main types of nutrients that provide energy: carbohydrates, proteins, and fats. The video script implies the importance of macronutrients in a balanced diet, suggesting that understanding and manipulating these can help achieve fitness goals.

Highlights

Jeet Salal introduces the topic of how to measure calories burned daily and why it's important to understand this for fitness goals.

Understanding calorie surplus and calorie deficit is crucial for muscle building and fat loss.

Caloric surplus involves consuming more calories than maintenance level for muscle building, while caloric deficit involves consuming fewer calories for fat loss.

The difference between weight loss and fat loss is explained, highlighting that losing weight without preserving muscle mass is unhealthy.

Jeet Salal emphasizes that simply reducing food intake can lead to muscle loss, resulting in a skinny-fat body composition.

Muscle loss is a major concern as people age, and scientists are working to find ways to prevent it.

Consuming excess calories for muscle building can also lead to unhealthy fat gain, and Jeet advises against dirty bulking.

The importance of consuming the right amount and quality of calories from healthy food sources is stressed.

Tracking calories burned using devices like Fitbit and online calculators is discussed, but these methods have limitations in measuring exercise intensity.

Jeet Salal suggests that it's more effective to track calories consumed rather than calories burned.

Calorie intake can be precisely tracked, allowing for accurate adjustments based on body type and fitness goals.

Nutritional manipulation is key to achieving fitness goals, as training routines remain relatively constant.

Jeet shares his personal experience of losing 2.5 kg of pure fat by manipulating nutrition without changing his exercise routine.

Tracking and measuring calories consumed is emphasized as a straightforward method to manage nutrition.

Jeet Salal encourages viewers to adopt a balanced approach to fitness and invites them to engage with his content through likes, shares, and comments.