I Gained 4kg in 1 Week | Here’s How I’ll Lose It | Marathon Training Week 6

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I decided to challenge myself by gaining 4 kilos in just one week and then losing it in the most comfortable way for my body. 🍔🥤
In this video, I share exactly what I ate during that week (spoiler: it was a LOT) and how it affected my weight, running, and overall energy levels.

You’ll also learn:

How many calories I consumed and burned over the week.
The impact of overeating on my training routine.
My approach to setting realistic weight loss goals.
How I plan to lose weight sustainably while following my marathon training plan.
I’ll also share my daily meal plan, tips for making healthy food enjoyable, and an easy-to-follow calorie formula to find the right balance for your body. If you’re interested in running, fitness, or just a more sustainable approach to weight loss, this video is for you!

Make sure to check out the training plan below and the calorie calculation formula to help you create a personalized plan for yourself.

Thanks to @alexnelin for the audio.

Video Timeline:
0:05 Why I Gained 4kg
0:52 What I Ate to Gain Weight
1:34 How Many Calories Consumed?
1:49 Activity During the Week
3:08 How to Lose Weight: My Plan
3:15 My Weight Goal
3:57 How to Calculate Calories
4:26 What To Do If You Are Not Losing Weight
4:33 How to Calculate Active Calories
4:57 My Eating Plan
7:49 My Calories Goal

Week 6 Training Plan

Monday: Rest or cross-train
Tuesday: General aerobic + speed, 13 km with 6 x 10-second hill sprints + 8 x 100m strides
Wednesday: Recovery run, 8 km
Thursday: General aerobic, 13 km
Friday: Rest or cross-train
Saturday: Recovery run, 6 km
Sunday: Medium-long run, 19 km
Total for the week: 59 km

Calorie Formula Example
Here’s how you can calculate your daily calorie needs:

1️⃣ Step 1: Calculate BMR (Basal Metabolic Rate)

Use the Mifflin-St Jeor Equation:

For women: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) − 161
For men: BMR = 10 × weight (kg) + 6.25 × height (cm) − 5 × age (years) + 5

2️⃣ Step 2: Adjust for Activity Level

Multiply your BMR by an activity factor:

Sedentary (little to no exercise): 1.2
Lightly active (exercise 1–3 days/week): 1.375
Moderately active (exercise 3–5 days/week): 1.55
Very active (exercise 6–7 days/week): 1.725
Extra active (very hard exercise or physical job): 1.9

3️⃣ Step 3: Set Your Caloric Deficit

Subtract 10–20% from your TDEE (Total Daily Energy Expenditure) based on your weight loss goals.

Example for a 30-year-old woman, 70 kg, 165 cm, moderately active:

BMR = 1,436.25 calories/day
TDEE = 1,436.25 × 1.55 = 2,225.19 calories/day
Caloric Deficit (15%): 2,225.19 × 0.15 = 333.78 calories/day
Daily Calorie Target: 2,225.19 − 333.78 = 1,891.41 calories/day

I hope this video inspires you to explore a balanced, healthy approach to weight loss while enjoying the process. Don’t forget to like, subscribe, and let me know your goals in the comments! 😊💪

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Very infomative and in the same time funny video, amazing! 💥

alexnelin
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video is awesome, info is informative, thank you!

cutie-xm
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Wicked Awesome. I run & cycle but take about 4000k a day! Happy new year!!

adammillsindustries.
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So cool and funny video ❤😂 and so many delicious 🤤 I saw this while I was hangry🥲

dianazobnina