You need to take several factors into consideration when you want to determine how many calories you need and burn. If you are overweight, you will need to reduce your calorie intake to lose weight. If you are not, you can increase your activity level to burn more calories.
Your level of activity can be expressed as how many calories you burn per day per pound of body weight. You can figure out your level of activity by using the formula below.
Children – 1.51 x as child’s mass (kg) + 1.asm x as child’s height (m)
Adolescents – 1. Wik + 1. lam x as adult’s mass (kg) + 1. ar x as adult’s height (m)
Adults – 1. ox x as body weight (kg) + 1. as -body mass (kg)
You can use either of the equations. These are to be used in conjunction with VERY LIGHT exercise.
fry onions Decrease calories by 450 – 75 cal/sticks okra, tomatoes, mushrooms Reduce calories by 450 – 75 cal/nuts/olives
All that said, let’s move on to the good part! Asults can stick with the “cooked foods are evil” rules, and eat these foods all day and get huge.
I’m going to give you a couple of the absolute best mini-goals to set for your workout. If you can accomplish these, you WILL get six pack abs.
Guidelines for Mini-Goals 1) Try to stick with as many of the above food choices as possible. It is not necessary to eat the foods in their raw state. Your body can get enough nutrients from these foods, after all, all you’re doing is “cooking” them.
2) For fat loss, you may have to reduce the amount of animal protein that you’re eating. Meat and dairy simply increases your cholesterol, and increases your fat stores in your body. I suggest getting 80% of your protein from plants, with fruits, vegetables, grains, nuts, and beans thrown in.
3) You’ll want to try to avoid eating any type of white sugar, and all refined carbohydrates. White sugar is HFCS (high fructose corn syrup), and refined carbohydrates result in your body storing more fat. All you’re going to do is get really sick and have a really hard time losing weight. I’ll talk more about the difference between complex carbohydrates and simple carbohydrates in Rule 2 below.
4) You’ll want to try to avoid eating all of the SAD (Standard American Diet) foods. SAD stands for Standard American Diet. Lots of processed foods, and a boatload of chemical additives, hormones, steroids, antibiotics, etc.
5)Rule 2: “Carbohydrates are NOT the enemy! You need them for fuel, and you’ll need to keep your carbs relatively low, around 10-15% of your daily intake of food. Carbohydrates are NOT the enemy, they’re your friend!”
Your goal is to build lean muscle mass. Your body needs the energy that carbs provide to build muscle. But, you’ll also want to limit the amount of carbs that you consume.
I’ll talk more about the relationship between carbs, protein and fat in Rule 3 below.
6) You have to know your veggies! Stay healthy, and keep your veggies fresh by packing a cooler full of them! I’m thinking green veggie burgers on the BBQ, veggie sticks for house hold use, some homemade hummus, veggie dippers, or just about any vegetables that you can down. Oh, and mangos.
7) dynamic fitness tip: You need two different workouts to get a six pack. One you need to be doing is intense resistance training (can be included in your fitness diet plan), and one you need to be doing is doing some high intensity interval training (can’t be included in your fitness diet plan).
8) dynamic fitness tip: The most efficient way to burn fat and lose weight is to have several very intense workouts throughout the day, followed by a moderate amount of exercise (can be included in your fitness diet plan).
9) The most efficient way to build muscle and lose fat is to do a thorough combination of Strength Training and Flexibility Training. We call this a “muscle patterning” program. We use high intensity full body resistance training (you can do a bodyweight circuit or do 15-30 minutes of resistance training for 15-20 sets of 15-30 seconds each). We incorporate a bit of proprioception (using our muscles to create the necessary awareness of what we are doing) and muscle patterning (using our muscles to perform the movements).