How To Get Strong Without Being Scrawny

It is much harder to be strong without being skinny.

You see, there is such a thing as “losing weight” without being “fatter”. The first step is to start recognizing that you could easily go on a diet. As you exercise more, you discover that you could easily continue a sedentary lifestyle. Your body does the same thing — every time you go out and meet new people, your body thinks, “You are good enough to have a conversation with, and I may as well let you in the door.

Here’s a simple rule of thumb: The stronger you are, the harder that your body has to work to keep you alive. If you go on a diet, you are less likely to be able to carry on a conversation with the people you meet. It is easy for a strong person to get away with a diet, but the real challenge is for a weak guy or gal that relies on eating, walking, and not exercising for most of the day.

The answer to this problem is the “magic number” of 1,000 calories per day. (See the chart below)

1,000 calories per day is 1,000 calories per gram of body weight. This is what many of you may already be doing.

This is the magic number for many people. If you are a woman, it seems the rule of thumb isn’t 1,500 calories a day, but 1,200 (which means about 250 calories a day for a woman’s body weight). If you are an older woman, 1,000 calories works out to about 1,300.

However, if you are a younger woman and a diet isn’t working, 1,500 calories a day has proven to be the best number for weight control (1,200 for women, 250 for men). Your doctor can give you a prescription for 1,500 calories a day.

How Does 1,600 Calories Do It?

Here is another very important rule of thumb. If you are a woman, you will probably be putting on between 30 and 35 pounds of fat by the end of the year. If you eat that many calories, you will lose about 5 to 6 pounds of fat from your body.

If you are a man, the same number of calories could help you drop 2.3 to 2.7 pounds, because, like women put on fat, your body has to work to lose it. But keep in mind that the weight loss isn’t that big a deal if your body weighs less than 200 pounds.

When you begin doing bodybuilding, be sure that you include weight training, or at least add weight training to your routine. You do not want to be a victim of yo-yo dieting every 6 months or every year. If you add weight training, you will notice that your metabolism is different. Your metabolism is different (to an even greater degree) when you gain weight. I highly recommend that you do at least 1 to 2 weight training sessions a week (at least one and one together), and at least one additional workout per week to maintain good exercise patterns.

You can take a look at the chart below and see how many calories are needed for a “lean” frame, and what kind of caloric deficit would suffice for a “fat” frame. This chart is by no means perfect, and you want to see my complete breakdown on how many calories to consume for lean, muscular individuals.