• The right ankle is hurting more today… must be due to my first day at work! #
• I will be getting my cast off in two weeks #
• Anyone a part of the Magic Bullet series? Amish Shah?? #
• Any true female models on here? #
• Anyone living in Michigan??? #
• How would you like to review a diet and protocol for F.R. EE?
  Contact me and get the diet for F.Ree! #

Powered by Twitter Tools

• Even More Alternatives to the H1N1 Vaccine http://ping.fm/k7alW #
• Easily Fix Your Diet After a Late-Night Binge http://ping.fm/lfloS #
• A new enzyme that has great promise for weight loss http://ping.fm/Mnj43 #
• Effective Natural Alternatives to the H1N1 vaccine http://ping.fm/9uJJc #
• Critique of Weight Loss Debunked http://ping.fm/yRxHx #

Powered by Twitter Tools

Now that you calculated your BMR and know your TDEE, you can calculate properly the correct amount of calories necessary for weight loss.

Once you know your TDEE the next step is to adjust your calories according to your primary goal. Calorie balance math is simple, to keep your weight at its current level, you should remain at your daily caloric maintenance level.

Losing weight is easy… in theory. A negative caloric balance is essential to lose body fat. If you eat more calories than you expend you will not lose weight and probably gain weight.

You cannot override the laws of thermodynamics and energy balance. You must eat less calories than you expend in order to burn body fat. The deficit of calories will cause your body to use the stored up energy in body fat. There is 3500 calories in one pound of body fat. If you create a deficit of 3500 calories in one week you will lose a pound of body fat. If you create a 7000 calorie deficit in a week you will lose two pounds that week.

Cutting calories too low slows the metabolic rate, but how low is too low? When the metabolic rate goes too low it causes the thyroid to lower its release causing a slowing of the metabolism even more. So what is a good deficit that will not cause a slowing of the metabolism?

The most common guidelines are 1500 calories consumed per day for males and 1200 calories for females is the low end of the scale. You should not go below this calorie level.

Well if this is the low end, where do I start? Start with reducing your calories 15-20% below your TDEE. A larger deficit will be needed later as the diet proceeds.

If your resolution was to lose weight this year I have a F.R.EE E-Course “10 Steps to Rapid Fat Loss” on my website. Start 2010 Right! Make a trip over to www.WipeOutWeight.com DO IT NOW!

The best way in determining Total Daily Energy Expenditure is through the use of BMR (basal metabolic rate). BMR is the total number of calories that your body requires for normal bodily functions not including external activity. Things included in BMR are keeping your heart beating, maintain your body temperature, and other metabolic processes.

Your BMR accounts for 2/3 of total daily energy expenditure. It varies from person to person greatly and anyone who says they can eat anything and not gain any weight has a high BMR. They are lucky. On another note, the more muscle you have the higher your BMR is.

Muscle is metabolically active and needs a lot of energy to sustain it, so, one of the easiest ways to increase your BMR is to engage in weight training in order to increase/maintain your lean body tissue (Muscle). This indirectly could cause body fat loss.

How to calculate BMR:

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) – (6.8 X age in years)

Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) – (4.7 X age in years)

NOTE:  1 inch = 2.54 cm, 1 Kilogram = 2.2 lbs.

Example:

You are male

You are 30 yoa

You are 6’ tall (182.88 cm)

You weigh 200 lbs ( 91 kgs)

Your BMR = 66 + (13.7 X 91kg) + ( 5 X 182.88 cm) – ( 6.8 X 30 yoa) = 2023.14 calories

You must now add in the Activity Multiplier

Sedentary = BMR X 1.2 (little to no exercise)

Light Activity = BMR X 1.375 (light exercise 1-3 days/wk)

Mod. Active = BMR X 1.55 (mod 3-5 days/wk)

Very Active = BMR X 1.725 (hard exercise 6-7 days/wk)

Extreme Active = BMR 1.9 (hard exercise 2X per day everyday)

YOU = 2023 calories at light activity (1.375)

(TDEE) = 2023 cals X 1.375 = 2782 calories

If your resolution was to lose weight this year I have a F.R.EE E-Course “10 Steps to Rapid Fat Loss” on my website. Start 2010 Right! Make a trip over to www.WipeOutWeight.com DO IT NOW!

As I get older, there is one action that seems to separate the people who succeed with their New Year’s Resolution versus those who do not. It is something that is very easy to do and yet so many people fail to do it. This is not something esoteric and there is no faith involved. I’m sure you are asking yourself “ok, tell me already”. It is simple! Start. What I mean is, so many people plan everything down to the last little detail but forget one huge part of the equation. Commit to the resolution, whether it be dieting or spending more time with your kids. Just start. You can tweak things as you move forward. Move forward! Movement builds momentum which helps keep you on track which helps build more momentum. Now, I am not saying not to plan ahead. What I am saying is that you can spin your wheels indefinitely planning to do something, never actually following through. The key I see over and over between successful people and those that fail is the people who succeed are not afraid of starting! There are other traits necessary to succeed, but if you never start you never see the other traits. There is a saying by a very successful shoe company which I don’t want to get into an infringement of their copyrighted saying but I believe you know it… “Just – - It!” ALL SUCCESS BEGINS WITH A FIRST STEP! COMMIT!

If your resolution was to lose weight this year I have a F.R.EE E-Course “10 Steps to Rapid Fat Loss” on my website. Start 2010 Right! Make a trip over to www.WipeOutWeight.com DO IT NOW!