Important Information
Resting Metabolic Rate
Resting metabolic rate (RMR) generally represents between 60 -70 % of the total caloric expenditure in a given day. It is the rate at which the body expends energy to support vital functions such as heart contractions, digestion, and various cellular activities. Metabolic rates vary from person to person. Certain conditions can cause increased metabolic activity at rest such as fever, stress, starvation, recovery from exertion and malnutrition. The lean mass equation is used to predict your RMR. It is calculated by the relative lean mass of an individual. Follow example below to determine your RMR.
RMR = ( 21.6 x fat free mass in kilograms ) + ( 370 )
EXAMPLE:
42 yr old female weighing 142 lbs with 24% body fat
142 lbs x .24 = 34 lbs of fat mass
142 lbs - 34 lbs of fat mass = 108 lbs of ( fat free mass )
108 lbs divided by 2.2 = 49 kg
RMR = ( 21.6 x 49 kg ) + 370 = 1428 Calories per day
WHY WE GAIN BODY FAT
ONE POUND OF FAT MASS = 3500 CALORIES
DAILY CALORIC NEED = 2,200 CALORIES (RMR)
DAILY CALORIC EXPENDITURE = 2,100
POSITIVE CALORIES = 100
100 CALORIES PER DAY X 365 DAYS A YEAR = 36,500 EXTRA CALORIES PER YEAR !!
36,500 CALORIES DIVIDED BY 3,500 = 10.4 LBS OF FAT PER YEAR ....
SO AS YOU CAN SEE WHAT WOULD HAPPEN IF WE WERE 300 OR 400 CALORIES OVER OUR (RMR)
30 - 40 EXTRA LBS OF FAT PER YEAR!
WHY RESISTANCE TRAINING IS IMPORTANT
RESITANCE TRAINING BURNS MORE CALORIES PER MINUTE OF ACTIVITY DUE TO THE HIGHER INTENSITY OF THE WORKOUT.
EXERCISE AIMED AT BODYFAT LOSS SHOULD INCLUDE RESISTANCE TRAINING AND AEROBIC ACTIVITIES.
POST-EXERCISE METABOLISM ENCOURAGED BY HIGH INTENSITY TRAINING ENHANCES BODY FAT UTILIZATION THROUGHOUT THE BODY.
EXERCISE AND NUTRITION
EXERCISE IS THE SPARK , AND NUTRITION IS THE FUEL FOR YOUR METABOLISM
YOU CAN EXERCISE UNTIL YOU ARE BLUE IN THE FACE, BUT UNTIL YOU CONTROL YOUR NUTRITION YOU WILL BE UNABLE TO REACH
YOUR FITNESS POTENTIAL. REMEMBER THAT 80% OF YOUR RESULTS FROM A FITNESS ROUTINE WILL COME FROM PROPER NUTRITION.
CONVERTING GRAMS TO PERCENTAGES
LETS SAY YOUR DAILY CALORIE COUNT IS 2700 AND OF THOSE 2700 CALORIES 125 GRAMS IS FAT
125 GRAMS X 9 CALORIES PER GRAM = 1125 CALORIES FROM FAT!
1125 DIVIDED BY 2700 CALORIES = 41% WAS FAT!
READ FOOD LABELS AND BE AWARE OF THE FAT CONTENT AND SUGAR CONTENT!
ALSO BEWARE OF THE SODIUM CONTENT, FOR EVERY GRAM OF SODIUM YOU WILL STORE (5) GRAMS OF WATER
AND A GALLON OF WATER WEIGHS 8.3 LBS!!!
WATER
WATER CONSTITUTES 75% OF MUSCLE WEIGHT AND 50% OF FAT WEIGHT, IT IS THE MOST ABUNDANT AND IMPORTANT NUTRIENT IN THE BODY. WITHOUT WATER LIFE CAN ONLY BE SUSTAINED FOR 3 OR 4 DAYS. IT PLAYS A ROLE IN ALMOST EVERY FUNCTION OF THE BODY, WATER LUBRICATES JOINTS, PROTECTS MOVING ORGANS, PROVIDES BODY VOLUME AND FORM, THERMOREGULATES AND IS USED IN CHEMICAL BALANCE AND AS AN INGREDIENT IN CELLULAR METABOLISM. IF WATER CONSUMPTION DOES NOT MEET DAILY REQUIREMENTS, THE BODY FAILS TO FUNCTION PROPERLY.
DETERMINING PROTEIN NEEDS
BODY WEIGHT IN LBS DIVIDED BY 2.2 = KILOGRAMS OF BODY WEIGHT
EXAMPLE, 220 LB MALE:
220 DIVIDED BY 2.2 = 100 KILOGRAMS
100 KILOGRAMS X 1.1 GRAM OF PROTEIN PER KILOGRAM = 110 GRAMS OF PROTEIN
110 GRAMS OF PROTEIN X 4 CALORIES PER GRAM = 440 CALORIES FROM PROTEIN
PROTEIN INTAKE GUIDELINES
PHYSICALLY ACTIVE = 1.0 - 1.2 GRAMS OF PROTEIN PER KILOGRAM OF BODY WEIGHT
ENDURANCE ATHLETE = 1.3 - 1.5 GRAMS OF PROTEIN PER KILOGRAM OF BODY WEIGHT
STRENGTH TRAINING = 1.6 - 2.0 GRAMS OF PROTEIN PER KILOGRAM OF BODY WEIGHT
CHILDREN = 2.0 GRAMS OF PROTEIN PER KILOGRAM OF BODY WEIGHT.
TARGET BODY WEIGHT FORMULA
FAT MASS = CURRENT BODYWEIGHT X (% OF BODY FAT DIVIDED BY 100)
FAT FREE MASS = CURRENT BODYWEIGHT - FAT MASS
TARGET BODY WEIGHT = FAT FREE MASS + DESIRED BODY FAT PERCENTAGE (10% - 15% ECT)
RUNNING VS. WALKING?
YOU CAN USE THE FORMULAS BELOW YOUR CALORIES BURNED WHILE WALKING AND RUNNING.
THE "NET CALORIES BURNED " MEASURES CALORIES BURNED MINUS BASAL METABOLISIM .THE FORMULA IS THE BEST
WAY TO DETERMINE THE ACTUAL CALORIE BURN DURING THESE EXERCISES.THE WALKING FORMULAS APPLY TO SPEEDS OF 3 TO 4
MILES PER HOUR. AT 5 MPH AND FASTER WALKING BURNS MORE CALORIES THAN RUNNING!
FORMULAS
RUNNING / .75 X WEIGHT IN LBS = CALORIES PER MILE
WALKING / .53 X WEIGHT IN LBS = CALORIES PER MILE
WALKING @ 5MPH / .86 X WEIGHT IN LBS = CALORIES PER MILE
IF YOUR JOGGING TO LOSE BODY FAT, IT WILL TAKE 7 HRS OF RUNNING PER WEEK FOR 14 WEEKS. TO BURN OFF 4 LBS TO LOSE BODY FAT IN THE SHORTEST AMOUNT OF TIME TRY DOING SPRINTS FOR 8 SECONDS AND RECOVERY FOR 12 SECONDS FOR 20 MINUTES 3X PER WEEK YOU CAN LOOSE THE SAME 4 LBS OF BODY FAT IN 60 MIN PER WEEK COMPARED TO THE 7 HRS PER WEEK OF RUNNING.
*NOTE* PROTEIN = 4 CALORIES PER GRAM / CARBS = 4 CALORIES PER GRAM / FAT = 9 CALORIES PER GRAM
HOW TO DETERMINE FAT % IN A SERVING OF FOOD
TAKE THE NUMBER OF FAT GRAMS PER SERVING AND MULTIPLY BY 9 (9 CALORIES PER GRAM OF FAT)
TAKE THAT NUMBER AND DIVIDE BY THE TOTAL CALORIES PER SERVING, THEN MULTIPLY THAT NUMBER BY 100
AND YOU WILL HAVE THE FAT % PER SERVING.
EXAMPLE:
120 CALORIES PER SERVING , 2 GRAMS OF FAT PER SERVING
2X9 = 18
18 DIVIDED BY 120 = 0.15
0.15 X 100 = 15% FAT PER SERVING
MOST EFFECTIVE WEIGHT LOSS FOODS
I get a lot of questions on a daily basis on what are the best foods for weight loss.
There is no magic food as all foods have calories, however if you wish to obtain the leanest and fit body
possible (body fat reduction) not just weight loss, here are the 6 foods that work:
PROTEIN
EGG WHITES, CHICKEN BREAST, TUNA
CARBS
OATMEAL, SWEET POTATO, BANANNA
EGG WHITES = 4 PER SERVING
CHICKEN AND TUNA = 3.5 OZ PER SERVING
OATMEAL = 50 GRAMS PER SERVING
1/2 CUP SWEET POTATO = 50 GRAMS PER SERVING
BANANNA= 1 PER SERVING
THE ONLY ADDITION TO THIS MEAL PLAN WOULD BE 1 CUP OF MIXED VEGETABLES EVERY DAY.
DRINK AT LEAST 1 GALLON OF WATER PER DAY.
COMPLETE A CIRCUIT TRAINING ROUTINE 3X PER WEEK AND YOU WILL BE AMAZED AT THE END RESULTS .
THIS MEAL PLAN CAN BE USED FOR 10-12 WEEKS THEN 1 WEEK OFF AND REPEAT
AND YES IT IS VERY CHALLENGING TO STAY ON THIS PLAN. IT DEPENDS ON HOW MUCH YOU WANT TO BE IN THE BEST SHAPE OF YOUR LIFE. THE CHOICE IS OUR OWN. WE ARE WHAT WE EAT!!
Running a 12 min mile burns apprx , 236 calories
Sprinting 10-100 yrd dashes burns apprx , 510 calories
SUPPLEMENTS
Vitamin C (1000 mg) per day
B-Complex - (sublingual liguid) 1-ml per day
Mega Vita - Min (vitamin and Mineral ) 1 per day
100% Whey Protein Powder (2 servings per day)
Vitamin C can be taken at breakfast or before bed time
B - Complex at lunch time
Mega Vita - Min at bed time
Whey protein with breakfast or after workout and with dinner.
The key to receiving the best benefits of supplements is to be sure you take them on a consistent basis, do not miss a day
and you will begin to feel less stress and fatique in no time.
V02 MAX
V02 MAX , CARDIORESPIRATORY FITNESS ( CRF ) IS PROBABLY THE SINGLE MOST IMPORTANT MEASURE OF HEALTH RELATED FITNESS DUE TO ITS ROLE IN PHYSIOLOGICAL FUNCTION AND ITS RELATIONSHIP TO DISEASE AND LIFESPAN . PARTICIPATION IN CARDIOVASCULAR ACTIVITIES POSITIVELY AFFECTS THE OTHER HEALTH RELATED COMPONENTS OF FITNESS , MAKING IT A KEY COMPONENT TO ANY EXERCISE PROGRAM. CARDIORESPIRATORY ASSESSMENTS SHOULD BE PART OF YOUR PROGRAM.
THE ( CRF ) TEST IS INTENDED TO IDENTIFY A PERSONS V02 MAX - MAXIMUM OXYGEN UPTAKE, REFLECTS THE BODYS ABILITY TO INTAKE TRANSPORT, AND UTILIZE OXYGEN. IT IS A MEASURE OF THE EFFICIENCY WITH WHICH THE LUNGS HEART, AND BLOOD SUPPLY OXYGEN TO THE MUSCLES AND THE MUSCLES ABILITY TO EXTRACT AND USE THE OXYGEN FOR ENERGY METABOLISM DURING EXERCISE.
HOW TO DETERMINE YOUR V02 MAX:
* RECORD YOUR WEIGHT ( LBS )
* WALK 1 MILE AS FAST AS POSSIBLE
* RECORD YOUR TIME
* RECORD YOUR HEART RATE ( BEATS PER MINUTE )
THEN USE THE FOLLOWING FORMULA '
132.853 - 0.0769 ( WEIGHT ) - 0.3877 ( AGE ) + 6.315 ( GENDER ) - 3.2649 ( TIME ) - 0.1565 ( HEART RATE )
GENDER = 0 FOR FEMALES AND 1 FOR MALES
THIS WILL GIVE YOU YOUR VO2 MAX
ALOHA, LATELEY I HAVE BEEN GETTING QUESTIONS ABOUT HOT OR COLD THERAPY FOR AN INJURY?
HEAT IS COMMONLY USED TO TREAT CHRONIC INJURIES OR INJURIES WITHOUT INFLAMATION OR SWELLING SUCH AS MUSCLE AND JOINT PAIN . HEAT RELAXES THE MUSCLES AND INCREASES ELASTICITY OF JOINT CONNECTIVE TISSUE, AND STIMULATES BLOOD FLOW TO THE INJURED AREA. COLD PACKS SHOULD BE USED TO TREAT INFLAMMATION AND SWELLING.
WATER SOLUABLE VITAMINS
REGULATE METABOLIC REACTIONS, CONTROL THE PROCESS OF TISSUE SYNTHESIS, AID IN THE PROTECTION OF THE CELL'S PLASMA MEMBRANE AND FACILITATE PROPER TISSUE FUNCTION.
WATER SOLUABLE VITAMINS ACT AS COENZYMES WHICH PARTICIPATE DIRECTLY IN CHEMICAL REACTIONS.
WATER SOLUABLE VITAMINS CONSIST OF THE B- VITAMINS AND VITAMIN C
FAT SOLUABLE VITAMINS FUNCTION TO ENHANCE TISSUE FORMATION AND INTEGRITY, PREVENT CELL DAMAGE AND SERVE AS CONSTITUENTS OF CERTAIN COMPOUNDS.
FAT SOLUABLE VITAMINS ARE DISSOLVED AND STORED IN THE LIVER AND ADIPOSE TISSUE.
FAT SOLUABLE VITAMINS CONSIST OF VITAMINS A,D ,E AND K . EXCESS CONSUMPTION OF FAT -SOLUABLE VITAMINS CAN BE TOXIC.
BE SURE AND CHECK YOUR (DRI) DIETARY REFERENCE INTAKE BEFORE TAKING VITAMINS
WHEY PROTEIN
WHEY PROTEIN IS A FAST ABSORBING SOURCE OF PROTEIN TO SUPPORT LEAN MUSCLE
GREAT FOR ANYTIME DURING THE DAY, ESPECIALLY POST WORKOUT.
