How do you term a transformation good or bad?
Dara Singh Handa
"He lost freaking 15kg in 3 months!!! Wowww, What a transformation!!" "I lost only 5kg in 3 months. I think my body doesn't respond. I'm not satisfied!!" How many times have you heard people making a similar statements? How many times have you made statements like these? Let me give you an analogy. Think about a travel from city A to city B by an Alto car. The time take to cover the distance is dependent of many factors such as the capacity of the engine, it's maintenance, top speed, the road and direction, how many stops you take and how many wrong routes you take. Let's say a coach is the navigation system, your body is the car and you are the driver. No matter how good the road is, the speed of the car depends on the capacity of the engine( your body's metabolism) and your ability to control the car(lifestyle and habit system). Let's say you see a Ferrari blazing at a speed of 200km/hr and start blaming the navigation system for your slow speed and engine. No matter how illogical this sounds, in fitness, people do it always. Let's say you get impatient and try to match Ferrari's speed. Firstly your engine won't support it and if you try too hard, you are almost certain to experience engine breakdown or bang the car due to your inexperience to handle such speed. Our body is much more complex than the example stated above. However I'm sure many can relate to it. To lose weight you have to eat lesser than your current energy requirements. This creates an energy deficit which makes your body take the required energy from the body. It's widely accepted that to lose 1pound of fat per week, we have be in a deficit of 500kcal/day. This is analogous with the current scientific literature. So we simply assume that if we reduce 500kcal from our maintenance, we'll start dropping about half a kg per week. if we reduce 1000kcal from our maintenance, we'll drop 1kg per week. In that scenario a person who has to reduce 20kg may feel that he needs to be in a deficit of 1000kcal per week for 20weeks. However it's not that simple. It's like assuming that you'll cover a distance of 200km in an hour(speed 200km/hr) without taking in account the engine, top speed of your car, navigation system, drivers experience etc. The actual deficit you can sustain depends on your starting TDEE(total daily energy expenditure), your body's adaptation to the deficit, your lifestyle and habits, your consistency, sensible plan to combat hunger, the quality of your training, sleep quality and overall consistency. It's utterly stupid to compare top speeds and time take to cover a distance when one has a Ferrari and the other has an Alto. So next time before rating a transformation and comparing it to yourself, remember this example. I'll also give you a new grading system to your transformation journey. 1.If you have followed the scientific laid down plan to the best of your abilities, improved yourself and learnt something from the journey which you can apply to your life, you have done a great job irrespective of the number you lose. Sooner or later you'll achieve great results if you apply what you have learnt. Grade: A+ 2. If you kept on trying but couldn't follow much due to some situations, still got to know your mistakes exactly and are ready to rectify them in your future, you are on the right track. Knowing is half the battle. Grade: A 3. If you haven't learnt much expect losing some kgs, you are just in the loop no matter how many kgs you have lost. Unless you try to learn or apply the basics, you won't be able to maintain the lost weight. Grade: B . If you tried for few weeks and jumped to some other plan because some source said it works irrespective of their credibility or you keep tryin 10 different diets and workouts as per the market trend, you are probably in a wrong frame of mind related to health and fitness. Grade: C