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How many calories should you consume in a day

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How many calories should you consume in a day

How many calories should you consume in a day? People often wonder this especially in relation to losing weight. While there are some very rough guidelines both men and women can use for caloric consumption, there is a formula that you can use that takes into account some of your own personal factors for a more accurate count.

First you will need to calculate your basal metabolic rate (or your BMR). This step will calculate the energy needed to maintain your current weight without exercise.

For Women: ?????? ?????? ?????? ?????? ?????? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ???? ?? For Men:
655 + (4.35 x weight in pounds) ?????? ?????? ?????? ?????? 66 + (6.23 x weight in pounds)
+ (4.7 x height in inches) ?????? ?????? ?????? ???? ?? ?? ?? ?? ?????? + (12.7 x height in inches)
??? (4.7 x age in years) = ___________. ?????????? ??? (6.8 x age in years) = ___________.

Next, using the Harris Benedict Equation, take the number above and multiply it by the level of exercise you are doing. So, BMR x (Exercise Factor) = Your calorie needs for weight maintenance.

Exercise Factor???????????????????????????????? Category???????????????????????????????????????????? Explanation
1.2 ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? Sedentary ???????????????????????????????????????? Little or no exercise
1.375 ?????????????????????????????????????????????????????????????????? Lightly Active ?????????????????????????????? Light exercise(1-3 days/week)
1.55 ?????????????????????????????????????????????????????????????????????? Moderately Active ???????????????? Moderate exercise (3-5 days/week)
1.7 ?????????????????????????????????????????????????????????????????????????? Very Active ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? Hard Exercise (6 -7 days/week)
1.9 ???? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ???? Extremely Active ???????????????????? Hard daily exercise/physical job

Now, you can adjust this number up or down depending on your fitness goals.
??? For weight loss: subtract 500 calories per day if you are looking for moderate weight loss (1 pound per week). If you want more aggressive weight loss then you can subtract as much as 1000 calories per day (2 pounds per week).
??? For weight gain, add 250 to 300 calories per day.
??? For weight maintenance, you already have that number ??? stick to it.

For example, a woman who is 28 years old, 5’7″ tall and 155 lbs doing medium intensity cardio workouts 4 times per week and wants to lose weight would calculate her daily caloric needs like this:

BMR:?????? ?????? ?????? ?????? ?????? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ?? ???? ?? ?? BMR:
655 + (4.35 x weight in pounds) ???? ?? ?????? 655 + (4.35 x 155)
+ (4.7 x height in inches) ?????? ?????? ?? ?? ???? ???? ?? + (4.7 x 67)
??? (4.7 x age in years) = ______.?????? ?????? ??? (4.7 x 28) = 1512 Calories/Day BMR

So, 1,512 calories/day is what this woman needs to maintain her weight without exercise. Now, we will factor in her exercise.

BMR:
x (Exercise Factor) = Calories/day
1512 x (1.55) = approx. 2345 calories per day when exercising 4 times/week.

Now this woman also wants to lose weight. So, take her 2,344 calories/ day and subtract 500 calories/day = 1845 Calories/Day. This will help her lose one pound per week. If she wants more aggressive weight loss (two pounds per week) she can subtract up to 1000 calories per day as long as she stays above the 1200 calorie minimum per day for women (for men the minimum should be 1800 calories). Now that you know how to calculate your caloric needs, you can adjust your eating according to the feedback you are getting from your body.

Please note: The above information is just a guideline. If you want more detailed information on nutrition you should consult with a dietary consultant or nutritionist.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
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3 Basic Exercises to Strengthen Your Whole Body

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3 Basic Exercises to Strengthen your Whole Body

3 Basic Exercises to Strengthen your Whole Body

We???ve been asked many times about what exercises are best to target and strengthen the whole body. Often times, people are running short on time and want to do a few exercises that will take care of their whole body. Well if you are looking for 3 basic strength exercises to strengthen your whole body then here they are.

Squats. A properly executed squat can work your quadriceps, glutes, calf muscles and even your hamstrings. Start off in a standing position with feet shoulder width apart and hands on your hips. Bend your knees and flex forward at the waist as you lower your body towards the ground. Make sure to keep your butt back as if you are sitting deep into a chair. You should able to look down and see your toes so make sure your knees don???t move too far forward. Your shoulders should be back and head level. Once your butt gets down to the level of your knees pause for a split second and then work your way back up to a standing position. Breathe in on the way down and breathe out on the way up.

Pushups. These are great for working your chest, shoulder and tricep muscles. Start off with your hands on the ground in a wide position. Your elbows should be aligned over your wrists. You can have your knees and feet on the ground (easy intensity), knees on the ground (medium intensity) or feet on the ground (high intensity). Lower your upper body towards the ground. Stop when your elbows get to a 90 degree angle and then work your way back up. Your stomach and low back should remain straight and tight through the whole motion. Breathe in on the way down and breathe out on the way back up.

Chin Ups. Although tough, this exercise will strengthen your back and bicep muscles in your arms. Reach for a bar that is over your head and pull your chin towards the bar lifting your body off of the ground. Use a grip with your hands shoulder width apart and palms facing towards you for an easier version of this exercise. If you want to make it harder then use a wider grip with palms facing away from you. Focus on using the muscles in the side of your back doing the majority of the work. Your biceps will do the secondary work after your back muscles fatigue. Always keep the bar in front of your body rather than pulling up with the bar behind your neck. This will help avoid shoulder impingement issues. If you find it too hard to do even one of these then get a partner to help assist you or have a chair nearby where you can put your feet on to assist in lifting you.

There you have it – three exercises that will target all of the major muscle groups of the body. If you???re looking for something simple then these will help you get stronger in the shortest period of time.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
Pinterest:???? www.pinterest.com/cardioblast

Summer Workout Motivation

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Summer Workout Motivation

Summer Workout Motivation

Are you looking for some summer workout motivation? We all know how it goes.?? January hits and we are back on board with our workout routine. ???This year is going to be different,??? we all promise.?? And we do pretty well.?? As summer approaches with the threat of the itsy bitsy bikini, our motivation stays relatively high. But what is this? Summer hits, school is out, the kids are home and somehow 2 weeks passes by with barely a blip on the workout radar! With backyard barbeques grilling up tasty steaks and sausages just needing to be washed down with our favorite beer, margarita or sangria, the calories just start adding up ??? and so do the pounds. It can be scary how tight our jeans and shirts can get inside of a fortnight.

It???s so important to keep moving towards our fitness goals. (By the way, what are yours? Answering ???losing weight??? doesn???t count ??? it???s not specific enough!). When you???re juggling kids, housework, summer camps and activities, your own health gets quickly shoved to the back burner.?? But in all fairness, shouldn???t you give your own well-being at least the same priority as you give to the health of your little darlings??? As close as you can to the start of your summer, after the wee ones are in bed (or any other quiet moment) PLAN where and when you will exercise. Keep an open mind.?? Some moms love waking up early around 6:00am and either head out to the gym for an hour or workout from home and come home before the kids are awake. Other moms prefer to go biking with the kids or sneaking in a quick weight workout while the kids are at activities.?? There???s always an opportunity ??? find yours!

Remember too, that in order for exercise to be effective, it DOESN???T need to last an hour.?? Alternating weights with cardio can cut down your time commitment.?? For example, on Monday, do 20 mins of interval cardio. Then on Tuesday, do weights on your upper body (Biceps, triceps, shoulders, chest and back). Remember to stretch after both cardio and weight workouts! On Wednesday do cardio again ??? you could go for a longer run or a swim but make sure that you get your heart rate up for at least 30 ??? 45 mins if you???re not doing interval training. Thursday would be your lower body day. Include quads, hamstrings, calves, lower back and abs.?? Friday is a good rest day.?? Saturday could be a cardio day with Sunday a rest day again.

So stay committed! Find a friend to go with you or just trade babysitting favors with her.?? Stay in shape ??? you???ll thank yourself in September with the holiday season just around the corner!!

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
Pinterest:???? www.pinterest.com/cardioblast

Train specifically for your sport

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Train specifically for your Sport

Train specifically for your Sport

Why should you train specifically for your sport? Well when it comes down to it, the art of sport involves perfecting the movement patterns of the sport over and over again. This can be done through practicing the sport but more importantly should be done while you are training in the gym or home as well for the sport.

Try and get specific with your training. If you are training for a sport or activity that involves movement in a lot of different directions then you should spend a lot of time doing drills on the ground that involve the movement patterns of your sport. Doing cardio on a machine will help improve your cardio but will not train you in the movement patterns that you need to be most effective while competing.

Also try to get creative with your strength training. Cables and resistance bands are great tools to help you work on movement patterns and strength at the same time. They give you resistance through large ranges of motion even without the pull of gravity. Dumbells are great for certain exercises but only offer resistance in the vertical (up and down) plane. Cables and resistance bands can help you train in all sorts of directions with different movements.

Try to get creative and train specifically for your sport. Take 5 – 10 of the main movements of your sport and create both cardio and strength drills for these movements. Give it 4 – 8 weeks and you will notice improvement. Good Luck in your training!!

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
Pinterest:???? www.pinterest.com/cardioblast

Dangers of Belly Fat

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Dangers of Belly Fat

Dangers of Belly Fat via ppurgedschneider

The dangers of belly fat are something that you cannot ignore. Generally we think of being fat or overweight as unhealthy but rarely do we think about where we are storing our excess fat.

Normally fat that is stored in the extremities, the arms and legs, is considered to be less damaging to your health than fat that is stored in your mid section. Intra-abdominal fat, the kind that surrounds the internal organs, tends to affect cholesterol, blood sugar and blood pressure more than fat in the arms and legs. Males tend to store more of their fat in their mid-section and are generally more prone to these issues. Women tend to store more of their fat in the hips and legs which puts less pressure on their heart and internal organs.

Generally when you feel the stomach of a person that is carrying extra abdominal fat you will notice one of two things. The stomach may feel very soft which means that most of the fat is sitting on top of the stomach muscles. This is better for your health. If you feel the stomach and it feels rock hard then likely most all of the fat is being stored under the stomach muscle wall. This is an unhealthy way to store fat and puts a lot of pressure on the internal organs.

The dangers of this type of belly fat are increased cholesterol, blood sugar and blood pressure which can cause significant long term damage to your health. Diet, medications and less exercise are the main causes of the increase in belly fat over the last several decades. It???s never too late to tackle this problem. It takes conviction to exercise daily and follow a sensible diet. Just remember the longer you have abused your body the longer it will take to get it back to a normal condition – so be patient! Whatever you do don’t delay. Belly fat is like a ticking time bomb waiting to trigger a heart attack or some other disease.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
Pinterest:???? www.pinterest.com/cardioblast

Interval Training Burns Calories

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Interval Training Burns Calories

Interval Training Burns Calories

Interval training is the most effective way to burn calories. With short bursts of intense exercise you burn more calories quickly and make your heart stronger/more efficient than doing longer bouts of steady cardio. Your heart is challenged to become more efficient as this type of training will spike your heart rate higher and force it to recover quicker to do the next set of intervals.

When you combine this with a good meal plan and track the intensity of your workouts you can shred weight quickly. Plus interval training will make your workouts more interesting. With 30 to 60 seconds of work you get to put forth your maximal effort for a short period of time. Then you get to rest. It becomes easier to maintain interest in this type of workout as you don’t have to focus or concentrate on the workout for such long periods of time.

Doing steady, longer cardio sessions or weight training are both great for your health. They will help you stay in shape and maintain your strength. However, if you are looking for the best and quickest way to lose weight and burn calories then interval training wins hands down!

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
Pinterest:???? www.pinterest.com/cardioblast

How soon to eat after exercising

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How soon to eat after exercising

How soon to eat after exercising via Moriza

What determines how soon to eat after exercising? For best results in recovering from your workouts we suggest you consume food within 2 hours after your workout – the sooner the better. It is during this period that your body most readily absorbs the nutrients from your food. Your body will use the food to replenish its glycogen (carbohydrate) stores which will give you energy to continue on with your other activities. At the same time, protein will help your muscles to start repairing themselves for your next workout.

After exercising you need to consume some fluid plus food containing carbohydrates and some protein. An ideal post-workout meal is a protein shake which combines protein powder, frozen fruit and milk or water. This will get absorbed easily by the body and give it a quick start on the road to recovery. By eating right after your workout you recover quicker and give yourself the optimal chance to have a great workout the next time you hit the gym.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
Pinterest:???? www.pinterest.com/cardioblast

Downside of exercising on an empty stomach

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Empty Stomach

Empty Stomach Via TayGable

You may have heard that you’ll burn more body fat by exercising on an empty stomach ??? well this just isn???t true.

What we do know is this. When exercising you use a combination of carbohydrates and fat for energy. Generally, in the early stages of your workout, you burn more carbohydrates for energy and as your workout progresses you use more fat as an energy source. If your stomach is empty there isn???t anything to replenish your carbohydrate supply.

This means that once this supply is reduced or diminished your body is forced to break down its own muscle mass and convert it into carbohydrate for energy. By skipping a meal you end up eating away at muscle rather than building it. This then cycles into a further problem. The less muscle you have, the less calories you burn and, the harder it is to lose weight. Compound this with the fact that most of us just simply feel tired and irritable when we are hungry. This does not contribute to a great workout either.

The bottom line is that you don???t want to be extremely full when you workout but you should always have some food in your stomach so that your body can continue replenishing its store of carbohydrates.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
Pinterest:???? www.pinterest.com/cardioblast

Water needed for optimal health

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Water Needed for Optimal Health

Water Needed for Optimal Health via AHMED…

The amount of water needed for optimal health varies by person but it is essential to everyone. Your body is about 60% water so not having enough of it can cause a variety of problems. It helps to flush toxins out of your system as well as carry nutrients to cells in your body. In addition, being dehydrated (having too little water in your system) can cause you to feel tired and drained.

To perform at your best you need to be optimally hydrated. For males this means consuming 3 litres of fluid per day and for females roughly 2.2 litres per day. If you live in a hotter climate and are more active this amount will need to be increased. If you live in a colder climate or are less active this can be decreased. This is total fluid intake and not just water. However, if you are a coffee dinker then drinking coffee will actually dehydrate your body. For every cup of coffee you drink you need at least one additional cup of water to replace the lost water from drinking the coffee.

Given our bodies are mostly made up of water and we require it for most functions of the body, it is essential to make drinking enough water a top health priority. Drink more today and you’ll notice a difference in how you feel!

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
Pinterest:???? www.pinterest.com/cardioblast

3 Reasons you need to Strength Train

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Strength Train

Strength Train

Everyone needs to realize it is important to strength train, especially as people age. First of all, it keeps muscles strong which will help you perform your daily activities with ease and prevent injuries. The stronger our muscles are the more we can lift and this help greatly with the function of our lives. Have you ever heard someone say “that’s too heavy for me”. Building strength is key to a more functional life.

On the injury front, the stronger you are the less chance you have of getting injured from most activities. As people age their muscles naturally become smaller and weaker from disuse so it is really important for seniors to continue with strength training. Strength training also helps build bone density which again is important for seniors that tend to have more brittle bones and women that are prone to osteoporosis. Once people start to fall/break bones it is very difficult to get the strength back that they once had. Even if you are in your 20′s or 30′s, strength training is still important because it sets the tone for you for later in life. Stronger muscles and denser bones will be easier to maintain as you age.

Finally, from an aesthetic point of view, strong, lean muscles give people a sense of confidence in their lives both at home and at work. This is an intangible benefit but any you of that work out on a regular basis know how confident and great you feel about your body when your muscles are strong and look good.

About the Author: Alex K is an online Fitness Professional providing health and wellness to the world through his online workout program Cardio Blast. Members of www.Cardioblast.com receive new cardio workouts every week, strength training programs, 50 page meal plan, fitness tracking and personal training included with their membership.

Facebook:???? www.facebook.com/cardioblast
You Tube:???? www.youtube.com/user/CardioBlastWorkout
Twitter:???? www.twitter.com/alexkotai
Pinterest:???? www.pinterest.com/cardioblast