Monthly Archives: July 2010

How Many Calories a Day to Lose Weight

Posted on July 31, 2010 by admin| 53 Comments

Do you ever wonder how many calories a day to lose weight? First you need to figure out how many calories you burn daily.

To figure this out, you need to calculate your Basal Metabolic Rate (BMR) then multiply your BMR based on your activity level to determine what your body burns as you go about your business each day.

This is the magic number you use to then add any extra calories burned and/or subtract the calories you eat that day.

So grab a calculator and lets walk through your calculation now.

BMR Formula for Women:
655 + (4.35 x weight in lbs) + (4.7 x height in inches) – (4.7 x age in yrs)

BMR Formula for Men:

66 + (6.23 x weight in lbs) + (12.7 x height in inches) – (6.8 x age in yrs)

After you get your BMR, then you need to take into account your activity level to determine your total daily calorie needs.

Multiply your BMR by the appropriate activity factor, as follows:

Sedentary (little or no exercise ): BMR x 1.2
Lightly active (light exercise/sports 1-3 days/wk): BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/wk): BMR x 1.55
Very active (hard exercise/sports 6-7 days/wk): BMR x 1.725
Extra active (very hard exercise/sports/physical job or 2x training): BMR x 1.9

Now you have the number of calories you burn each day based on your individual factors and activity level.

To lose weight, you want to eat less than that final number, HOWEVER, one tip for you — it is best to vary your calorie intake so your body doesn’t get used to the same amount everyday, even if you go over your BMR # on some days.

Ex. BMR = 1500, alternate between 1000-1900 something like this:
Day 1 eat 1200 calories
Day 2 eat 1700 calories
Day 3 eat 1000 calories
Day 4 eat 1900 calories
Day 5 eat 1100 calories

Psst…Weight Loss Strategy Secret
Try to stay in a range, but make a point of not doing too many low days in row because your body goes into storage mode – it thinks it is not going to get enough calories, this in turn lowers your metabolism, so you burn less fat. By mixing it up, and even having a high day thrown in here and there, you are keeping your body guessing so it does not get accustomed to the same exact amount each day.

If you are trying to lose weight by drastically cutting calories, your body will be working against you as it stores calories thinking it is not getting enough food. I know it sounds weird, but eating more can actually help you lose weight in some instances.

How Many Calories a Day to Lose Weight Examples

So how many caloires a day to lose weight? Well, 1 pound = 3600 calories.

If you take your BMR, then add any workout calories burned and subtract your food intake, you are left with either the excess calories you burned, the amount you went over, or if you get zero, then you burned exactly what you ate for the day.

Lost weight example:
BMR + Workout calories burned – Food intake
2000(BMR) + 300(Workout) – 1900(Food) = 400 calories under

Gained weight example:
BMR + Workout calories burned – Food intake
2000(BMR) + 200(Workout) – 2500(Food) = 300 caloires over

Maintained weight example:
BMR + Workout calories burned – Food intake
1800(BMR) + 300(Workout) – 2100(Food) = 0 calories

Once you have hit 3600, you have lost a pound. Now keep in mind, some days you may be under and others you may be over, so how long it takes and how many calories a day to lose weight will vary based on what you eat and what you do.

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Posted in Diet

Free 3 Day Detox Diet

Posted on July 25, 2010 by admin| 118 Comments

A 3 day detox diet consisting of fruit is a simple, convenient plan for beginners. This is a plan I actually followed and was able to lose 9 lbs over 3 days. Depending on your will power and level of attachment to food, this 3 day detox diet may be a good starting point before you dive into a stricter, longer term plan. Some fruit detox plans require you to pick one fruit and only eat that all day. The plan below allows for more variation by eating any of the fruits from the list thereby making it a more acheivable plan for a first time detox.

3 Day Detox Diet Details

1. You can eat as much as you want from this list of fruits. The idea is to eat until you are full and eat any time you get hungry during the day.

Fruits:

  • Citrus fruits (grapefruit, oranges, lemon, lime)
  • Melons (watermelon, cantaloupe, honeydew)
  • Kiwi
  • Pineapple
  • Grapes
  • Apples
  • Pears
  • Berries (strawberry, blueberry, raspberry,blackberry)

2. Drink water only.

3. Do not exercise while detoxing s

ince you will not be eating the necessary carbohydrates which provide your body with the energy needed for working out.

3 Day Detox Diet – Expectations & Tips

One side effect for those who regularly consume caffeine and sugar on a daily basis is headaches. To lessen potential headaches, drink plenty of water to stay well hydrated.

Day one is going to be the hardest and you will probably be hungry at the end of the day, even if you eat tons of fruit.

Once you get past the first day, you should see some results on the scale as inspiration for the next 2 days.

Your energy level should be good, but you still want to take it easy and not do anything strenuous for the 3 days. You can go back to your regular workout routine after the detox. If you absolutely need to do some light exercise, limit it to walking.

Taking It to the Next Level

Once you have completed this 3 day detox diet, you can check out some longer duration ones with stricter dietary requirements. There are plenty of them out there to fit what you are looking for in a detox. A couple popular ones are Top Secret Fat Loss Secret and The Master Cleanse.

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Posted in Detox / Cleansing

Detox for Weight Loss

Posted on July 25, 2010 by admin| 2 Comments

What Is Detox?

Detox, also known as cleansing, is the process of ridding your body of toxins, waste buildup and parasites. Many people will do a detox for weight loss either to take off some quick pounds before a diet or once they have reached a plateau during a diet, whereas others will practice detoxing as part of a regular regime.

The theory behind a detox is that processed foods contain chemicals which get stored inside your body and will cause you to be fat. When you detoxify your body, you not only get rid of the toxic chemicals, but you will also lose weight.

Detox for Weight Loss – The Basics

A detox can consist of a special drink mixture, pills, herbs and/or a combination of raw foods.

The length of a detox can vary from 1 day to a few weeks depending on the plan you choose.

Some detox plans may be more difficult to follow. There are plans where you only drink a special mixture which provides specific nutrients to keep you body running properly.

Other plans may have only fruits, vegetables or a combination of both. All plans typically require you to drink lots of water.

It is recommended that you do not exercise while doing a detox. Since your food intake is decreased, you will not be feeding your body the fuel (carbohydrates) it needs to workout. If you absolutely must do something, then your exercise level should be limited to nothing more than light activity such as walking.

The detox plan you chose will have a specific list of foods and drinks that you will be consuming for the duration of the plan. Below is a generic list of items that typically fall into the good and bad to give you an idea of what you can expect.

Detox for Weight Loss – Typical Foods

  • Water
  • Vegetables
  • Fruits
  • Certain Herbs
  • Organic foods
  • Whole unprocessed food
  • Green tea

Detox for Weight Loss – What to Avoid

  • Caffeine
  • Sugar
  • Alcohol
  • Processed & Refined foods
  • Tobacco products
  • Drugs

Detox for Weight Loss – Benefits

Completing a detox not only leave you feeling revitalized but will also help you shed some pounds if you stick to the eating requirements of the plan. Some other common benefits from a detox are:

  • Weight Loss (of course!)
  • More Energy
  • Clearer Skin
  • Better Nutrient Absorption
  • Improved Digestion
  • Reduced Bloating

So even if your main goal is to detox for weight loss, there are many other positive outcomes in addition to losing weight. If this is the first one, you may want to try a plan that is less strict and lasts a shorter amount of time. A good beginner’s detox is a 3 day fruit detox plan which allows you to eat normal food.

To see the fruit detox plan details, check out page 2 of Detox for Weight Loss right here: Free Detox Plan

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Posted in Detox / Cleansing

5 Benefits of Interval Cardio Training

Posted on July 25, 2010 by admin| 64 Comments

1.   Burn More Calories

By alternating between fast and slow, you are making your body work hard, then recover rather than just exercising at a set pace. A result of changing the intensity is an increased metabolism which will allow you to burn more calories. Additionally, the increased metabolism will last longer than if you had just maintained a steady pace.

2.   Decrease Workout Time

Spend less time exercising while still getting a great workout. You can do an interval cardio training workout in 20-30 minutes and get a better workout than if you spent 45-60 minutes on a cardio machine or doing a steady cardio activity such as jogging at a constant pace.

3.   Beginner – Advanced Levels

Effective for beginners through advanced individuals. Any activity can be used for an interval cardio training program so you can choose the intensity of the cardio activity along with the duration to ensure you are challenged regardless of your personal level of fitness.

  • Beginner Example: If you are a beginner, you can start with walking and alternate between a fast pace and your normal pace, or you could jog then walk. You want to start at a level that works for you and then progress. If you haven’t worked out lately or are completely out of shape, the walking example is fine to start.
  • Advanced Example: If you work out regularly and are more physically fit, then sprinting with a fast pace walk may be what you do. Or if you need more intensisty, try doing windsprints up a hill. This is a great workout that you will feel the next day (I actually felt it for a couple of days afterwards).

4.   No Special Equipment Needed

Use what you have whether it is cardio machines, your bicycle, a pool, etc. Interval cardio training can use any type of activity. It does not have to be running and walking.

You can use a stairclimber, ride a bicycle, swim, whatever you want to do. The method is the same for whatever you chose – alternate a fast higher intensity pace with a slower pace.

5.   Wide Variety of Options

You can mix it up however you wish. If you like running, then you can stick with the sprint/walk combo but if you get bored with that or want a change of pace, there are many other options.

Basically any cardio machine can be used by just doing a higher/faster level then a lower/slower level. Experiment with different machines such as an elliptical trainer, Stairmaster or anything you want. Also by mixing it up, you are changing up your routine with exercises that hit different muscles too.

So you may decide to peddle a bike as fast as you can for 45 seconds, then peddle slower for a minute, or do the highest level on the stairclimber for 30 seconds, then a lower level for 45 seconds. I think you get the idea. The duration you use for your interval cardio training will depend on where you are individually. There is not one set timeframe that has to be used by everyone.

Before & After Interval Cardio Training

Before: Don’t forget to warm up first. A warm up doesn’t take long, only a few minutes is needed. You do not want to go out and start your interval cardio training session with cold muscles because that is how injuries can occur.

Your warm up could consist of walking faster than your normal pace, brisk walking or even jogging, depending on your individual level. The warm up should not leave you gasping for air. It is to get your body moving and ready to start a workout.

After: You should work in time to cool down after you finish. Like the warm up, the cool down doesn’t take long, again only a few minutes.

The idea is to get yourself back to your normal heart rate and let your muscles finish recovering from your workout. Your cool down activity could consist of the same as you did for your warm up.

Not everyone does this, but I also like to stretch after my interval cardio session because my muscles are now nice and warmed up. I find I get more out of doing this at the end and can get a better stretch than with just slightly warm muscles.

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Posted in Interval Cardio Training