Week 1 – Calorie Deficit and DOMS

Calorie Deficit and DOMS

Welcome to week 1 of your Transformation Camp.

Throughout the weeks we are going to be covering 8 different topics designed to help you make the most of your transformation and fitness journey with us.

We understand that there is a lot of jargon floating about the fitness industry, and that some of the terminology being used can be confusing. Our aim is to keep each topic in this series as simple as possible and easy to understand.  This way you’re much more likely to apply the information to your fitness regime. You also have the bonus of having a 4FiiT Coach to ask any further questions to!

Let’s get started by looking at what a calorie is.

A calorie is simply a unit of energy and is used to measure the amount of energy that a certain food provides.  Foods vary in the number of calories they provide. For example, an average sized apple contains roughly 95 calories whilst a 100g chicken breast has around 165 calories. Fast food, which is processed, is much higher in calories. A fast food burger and chips meal can range from 500 to over 1000 calories!  These calories are used to provide our organs with the energy they need to function properly, but as you may know, calories also have a huge impact on our body composition, which is where your diet comes into play.

The Transformation Camp is a brilliant way to improve your fitness, but one of its main goals is to help you achieve weight loss. 

Weight loss is only achieved by creating a calorie deficit.

This basically means you eat less calories than your body needs. The result is weight loss.

There are three ways to achieve a calorie deficit.

  • By eating less
  • By moving more (using more energy)
  • Combining the two above. Eating less and moving more.

The Transformation Camp is going to teach you how to eat in a calorie deficit whilst you are exercising. Remember, the amount you eat is going to be unique to you, so don’t worry about how many calories other people are eating. We aren’t all the same weight, age, height or have the same activity level. Which are all things that affect the number of calories we should consume daily.

Our nutrition app will guide you through how many calories you need to eat daily, in order to be in a calorie deficit each week. Setting this up will be covered in next weeks email. For now, we want you to focus on eating healthy this week and coming to grips with our 5-stage workout.

DOMS (Delayed Onset Muscle Soreness)

We want to just quickly cover something you may have heard about, DOMS. Now this is nothing to fear, it simply means Delayed Onset Muscle Soreness and is something you are likely to experience, especially in the first week or so of training. It is simply referring to the ache and stiffness you may feel in your muscles 24-72 hours after exercise, and it is perfectly normal.

The good news is that the more workouts you do, the better your body adapts to them and the less severe the DOMS is. Regardless, sometimes your workout is just that good and you’ve pushed yourself that hard, you can’t escape them. If this is the case, try some of the following techniques to relieve those aches and pains.

  • Foam rolling the affected areas
  • Sports massages
  • Pain relief balms such as deep heat
  • Ice baths (if you can handle them )
  • A healthy diet. Foods rich in nutrients such as berries contain anti-oxidants, which help reduce inflammation in the body

The funny thing is, most people end up looking forward to DOMS, so don’t be surprised if you end up in the same boat!

Enjoy your first week, eat healthy and work hard!

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