What Are The Components Of An Effective Weight Training Program

What Are The Components Of An Effective Weight Training Program

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Complete Diet Plan For Fat Loss Training Program!

Well, we will learn what are the components of an effective weight training program through a simple method. Although many components can be talked about in an effective weight training program. But today we will talk about the complete diet plan for fat loss step by step. With which you can decide for yourself a customized and personalized diet plan for fat loss. I am going to cover mainly five components.

First the total number of calories. The second macronutrient, that is, how many grams of carbs, proteins, and fat should be eaten. The third is the meal frequency, which is, how many times we should eat food in a day. In the fourth, meal timing, that is, what should be eaten at what time. And finally fifth, about the supplements, that is, which supplements do we need to use for fat loss.

And along with it, I will tell some simple calculations which can be done by a child of first and second grade easily. So that you do not have to worry about anything in designing all these. So, let's start.

Component no.1- "Calories for Fat Loss".

Define the body fat percentage category
Define the body fat percentage category

First of all, in the diet plan for the fat loss process, we have to define the body fat percentage category. One of which is the low body fat percentage category and the other is the high body fat percentage category.

Define of low body fat percentage category:

  1. If you are a person who has started seeing two apps on top of your belly.
  2. Veins have started showing from your arms.
  3. After the workout, strips are visible in your chest.
  4. Generally, if you feel that you are lean in general, then you fall into the low body fat percentage category.
Keep in mind that their diet plan for the fat loss process will be different for persons who come in the low body fat percentage category.

Define of high body fat percentage category:

  1. If you think that you are overweight or your fat is more visible above the belly.
  2. If you can't even see two apps above your belly.
  3. Or if you have a little excess fat in your chest and arms, you get into the high body fat percentage category.
And the persons who come in the high body fat percentage category, their diet plan for the fat loss process will be different.

I hope that till now you have understood. From here you have to read carefully because now a very important topic is going to happen. Ok,😊 Now let's talk that we need to calculate calories for both these categories.

For example, we will only carry the individual bodyweight of 80 kg.

We are talking about two categories of persons, one 80 kg individual with high body fat percentage and another 80 kg individual with low body fat percentage. And you can change it according to your body weight. So, if your weight is 90 kg, then you will include 90 kg in the weight calculation of 80 kg. If your weight is 100 kg, then you will include 100 kg instead of 80 kg in the calculation. Okey! that’s good.👍

If you have a high body fat percentage, then there is a formula to calculate calories for that, multiplying your total body weight by 20, then you will get the full number of calories you need to reduce your body fat. This means if your weight is 80kg and if your body fat percentage is high then you will aim for 80*20=1600 calories. Or if you have a low body fat percentage then you will multiply your weight by 25 i.e., 80 * 25 = 2000 kcals.

                    (Example shown by table chat)

A High body fat percentage    80kg x 20 =1600 calories 

A Low body fat percentage     80kg x 25 =2000 calories

Component no.2-  Macronutrients For Fat Loss.

Now let's talk about the second component, which is Macronutrients, that is proteins, fats, and carbohydrates. There are 4 calories in 1 gram of carbs, 4 calories in 1 gram of proteins, and 9 calories in 1 gram of fats. Now, remember this because we are going to need it in all the calculations.

Macronutrients Calculation Chat

1gram carbs =  4 calories

1grm proteins= 4 calories

1grm fat =         9 calories


First of all, we will talk about protein. You all know that protein is the building block of our muscles. Protein is rich in amino acids, which go into our body and repair our muscles. And helps in making new muscles. When you're starting your fat loss process, you'll be doing weight rings, exercising, running, so it's this protein that will conserve or help preserve your muscles. The more you save muscle, the higher your metabolism will be and the higher the metabolism, the quicker you can lose your fat. So, protein has a very important role in our diet plan for the fat loss process.   

Protein Count For Fat Loss Process (And Need Calories):

So, to calculate protein, whatever your body weight in kilograms, you have to multiply us directly by 1.5. That means if you are 80 kg, what we are following here as an example. So, if you multiply 80 by 1.5, your total protein needs will be 120 grams. We will calculate this as calories. Because 1 gram of protein = 4 calories, so we need 120 * 4 = 480 calories.   

Sources of Protein:

So, the major sources of protein are chicken, fish, eggs, low-fat milk, whey protein, whey protein isolate, pea protein, or any plant protein. So, this protein source can be included in your diet. Through which the muscle which is there will be conserved and will be saved, or new muscles can also be formed.


Now the second important macronutrient is fat. Fats have a very important role in our proper metabolism. Because many hormones are made in our body through Fat. Even the testosterone that we have is made up of cholesterol that comes from saturated fats. Apart from this, there are many vitamins that are observed in our body, when we consume fats properly.

Sources of Fat:

Now the major sources of fat we have are peanuts, nuts, olive oil, canola oil, paneer, egg yogurts all these you need to include in your diet, for the proper functioning of the body. (h4) Fat Calculations For the Fat Loss Process (and need Calories): Now we have two conditions here to calculate the fats. First, we talked about high body fat percentage, and secondly, we talked about low body fat percentage. So, if you have a high body fat percentage that multiplies your own weight by point 7 to Calculate Fat. That means if you weigh 80 kg, then you have to multiply 80 by 0.7, then you will get 56 grams of calories. And if we multiply 56 by 9, then 1 gram of fat = 9 calories. So, the total calories we have come to 504 calories. Now if you are a lean person who has a slightly lower body fat percentage, that you would multiply your weight by 1. 

  Example for lean person: If you are a person of 80 kilograms, and you are lean, you multiply 80 with 1 to get 80 grams of fat that you consume on a daily basis. And 80*9=720 calories.


Now let's talk about the third component. One of the most important components that will give your body energy is Carbohydrates. So, carbohydrate is important to fuel your workout. Whenever you are about to put in a workout, carbohydrates go into your body and convert to glucose. And the glucose will help you work out and lift heavy weights more intensely. If you do not consume enough carbohydrates, then your body may lack glycogen. Due to which you may have cravings, your energy level may be down, you will not have the motivation to workout. And you can start to feel weak and demotivated.

Sources of Carbohydrates:

So, the sources of carbohydrates we will have fruits i.e., orange, banana, apple, pomegranate, papaya, pineapple. Apart from that cereals, corn flakes, oats, Bannock, wheat bread, potato, sweet potato, beet. So, all these are also the sources of our carbohydrates which you should include in your diet. So that your glycogen can be repaired, and you can feel your workout.   

Carbohydrate Calculations For the Fat Loss Process (and need Calorie):

Now there is a simple formula to calculate carbohydrates. Recall that we calculated the total calories for us. From that, we subtract the calories of fats and proteins and divide that by 4 to get the total number of carbohydrates.
Carbohydrate requires for High Body fat Percentage:
So let's say if you are an individual of 80 kg, and you have a high body fat percentage then we calculate the total calories that were 1600. From that, we subtract 480, which was our protein calories. And from that, we subtract 504, which was our fat calories. And divide that with 4. So the total grams of carbohydrates that we have is 154 grams of carbs. 154 grams of carbs are required for inclusion in your diet.
Carbohydrate requires for Low Body Fat percentage:
And if you are a lean individual, then you can use the same formula. That is, the total calories we calculated for 2000 calories will be reduced to 480 protein calories. After that, the calories of fat i.e. 720 will be reduced, and we will divide that by 4 and the total amount of carbohydrates that will come is 200 grams of carbs.
Summary: If you have a high body fat percentage individual then your total calorie intake is 1600 calories. Carbohydrate-154 grams, protein-120 grams, fat will come to you 56 grams.
And if you have a low body fat percentage individual or are a little lean, your total calories will come to 2000 calories. Carbohydrates - 200 grams, protein - 120 grams, and fat will come - 80 grams. It was a basic formula that you would recuperate your calories and macronutrients.  

Component no.3- Meal Frequency for Fat Loss.

Now let's talk about meal frequency in your diet plan for the fat loss process. That means how many times a day should you eat. Now I would highly recommend that you stick to your diet 3 to 4 times a day. Because in 3 to 4 miles you will definitely eat protein, right? So, every time you consume protein, it will end muscle protein synthesis in your body. Meaning the more often you consume protein, the more you will help in building new muscles.

When you do a workout, your muscles break. And the muscle that you have broken while applying the workout, protein will help in its repair. Like I said that you can keep your muscles by conserving your muscles through the fat loss process, the more your metabolism will move on and the more you can lose fat. So, 3 to 4 meals per day are highly recommended for the fat loss process.   

Component no.4-Meal Timing For Fat Loss.

Now the 4th component is meal time. This means at what time of the day you should eat and what. In general, I would say that you can eat your meals at any time. But there are special times of the day when it is highly recommended that you consume the most calories of all. And that time is after your workout. Your body after a workout is glycogen depleted and this is the best time to give your body carbohydrates.

Therefore, I highly recommend the highest amount you should eat after your workout, primarily your carbohydrate intake. So whatever meal comes after your workout, it should be high in carbohydrates, your protein should be high, and the fats which are there should be less. So, this is the only recommendation I have for mealtimes. Apart from this, you can eat your food at any time.   

Component no. 5- Supplements For Fat Loss.

We have the last component which is supplements. Now in supplements, you have to use only three major supplements.
  1. Protein supplements: You can take whey protein isolate, or whey protein concentrate, or pea protein, or any plant protein to meet your protein needs. Because if you are a student, or you do a job, then it may be difficult for you to meet your protein needs intelligently. But if you complete your protein needs through understanding, then you do not need protein supplements.
  2.  Multivitamin: The second supplement I would recommend is a multivitamin. Like an insurance policy. Because you are also going to have a calorie deficit while losing fat. And when we are in a calorie deficit for a longer period of time then our body can have deficiencies. So, to overcome this deficiency, I would recommend you to use a good multivitamin.
  3. Omega-3: The third and last supplement I would recommend is omega 3 fatty acids. Which is the power of essential fatty acids not made by our body. And this is something that we need to consume through supplements. You can consume it through our fresh fatty fish. It Prevents inflammation in your body and helps in increasing your strength, endurance, and stamina through the supplement of omega3. So, this was the complete step-by-step plan to create a complete diet plan for yourself for fat loss.
This is hands down the best, healthiest, safest, most satisfying diet I’ve ever found to help you blast through fat and reach your goal weight.


Follow this plan for two weeks. If you do not lose weight, then I recommend that you reduce 50 grams of carbohydrates from your plan. That is, reduce 200 calories from your total diet. You will definitely see that your fat loss show will start. If you feel that your weight is breaking more than expected, and you are getting weak, and you are feeling a craving, and you do not feel like doing workouts which means that your calories are very less. So, I recommend that you increase your intake to 50 grams of carbohydrates. In the form of potatoes, oats, meat, wheat chapati (Bannock), bread, and so on, the energy level of your body will be much better, and your healthy fat loss process will start. So, I hope you got to learn something about the diet plan for this fat loss process, if you have any queries or any query then you can comment. Thank you take care. 

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