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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
Pinterest:???? www.pinterest.com/cardioblast

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

What is Cardio Blast

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Cardio Blast

Cardio Blast

Cardio Blast is the newest innovation in the fitness industry developed by fitness pro Alex K. This online workout program brings users the full fitness package right to their home or wherever they have online access around the world.

What makes Cardio Blast different from the other fitness programs out there?

  • All workout programs are delivered online to users so they can access their workouts anywhere in the world where they have online access.
  • Users get a new workout video every week for the low cost of $4.61 per week.
  • Most of the drills are sports based giving users a unique workout with a lot of variety.
  • With the Cardio Blast training methodology, users can burn 800 – 1000 calories in a 45 minute workout which makes their workout time very efficient.
  • Users get a full Meal Plan included with their workout with many meals and snacks to choose from. The Meal Tracker will also help them to stay on track with the calories they consume.
  • The Cardio Blast Fitness Tracker helps users to track all of their activities and goals. This keeps them accountable and helps them stay the course.

To add to all of this there are no contract periods. Users can sign up, use it whenever they like and cancel at any time with no fees!

For more information on our programming please visit www.blog.cardioblast.com.