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Fit Is It Cardio .com
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| Take Our Spring Nutrition Challenge... |
| In order to lose one pound of body fat you must achieve a deficit of 3,500 calories. One of my clients actually let out a faint yelp one day when I told her the number. It’s not as obscene as it seems. Read on and see just how simple it is to whittle your waist. Follow the example equation below for a sedentary female weighing 165 Lbs. |
1) First you must divide your weight by 2.2 in order to convert your pounds to
kilograms.
example: 165 /2.2 = 75 kg
kilograms.
example: 165 /2.2 = 75 kg
2) Women multiply this number by 0.9
Men multiply this number by 1.0
example: 75 x .9 = 68 kg
Men multiply this number by 1.0
example: 75 x .9 = 68 kg
Spring has sprung! It is finally here.
The days are getting longer. Once again the sun greets us when we wake and waits to accompany
us home at the end of the day. The temperatures are beginning to climb as well and the warmer
weather is a welcome break from the bitter bite of winter. The birds are chirping, buds are
blooming and brightly colored bundles of flowers have begun peeking their heads through the
once frozen roofs of their winter homes. It all sounds fabulous!
AND YET……if you listen closely, you can hear the early spring cry of the suburban inhabitants who
find that the winter has left them two sizes larger and not prepared for the inevitable, annual, spring
sweater shedding ritual. It’s as predictable as the day is long……and it’s upon us once again.
In order to shed our sweaters with confidence, we must shed some of our winter insulation (body
fat); HOWEVER, many folks don’t have a clue as to how to successfully set forth an eating program
that will ultimately drop body fat while saving muscle, which they can also adapt as a long term,
healthy lifestyle change and not a panicked attempt for a quick fix. Welcome to AMERICA RIGHT?
Actually, it is often these misguided, well-intentioned attempts to rapid weight loss that are
ultimately making our waist lines larger than the average bear!!
So……..how do we get there??
The days are getting longer. Once again the sun greets us when we wake and waits to accompany
us home at the end of the day. The temperatures are beginning to climb as well and the warmer
weather is a welcome break from the bitter bite of winter. The birds are chirping, buds are
blooming and brightly colored bundles of flowers have begun peeking their heads through the
once frozen roofs of their winter homes. It all sounds fabulous!
AND YET……if you listen closely, you can hear the early spring cry of the suburban inhabitants who
find that the winter has left them two sizes larger and not prepared for the inevitable, annual, spring
sweater shedding ritual. It’s as predictable as the day is long……and it’s upon us once again.
In order to shed our sweaters with confidence, we must shed some of our winter insulation (body
fat); HOWEVER, many folks don’t have a clue as to how to successfully set forth an eating program
that will ultimately drop body fat while saving muscle, which they can also adapt as a long term,
healthy lifestyle change and not a panicked attempt for a quick fix. Welcome to AMERICA RIGHT?
Actually, it is often these misguided, well-intentioned attempts to rapid weight loss that are
ultimately making our waist lines larger than the average bear!!
So……..how do we get there??
First, you need to calculate approximately how many
calories you are eating to maintain your current weight.
Then we take that number and shave off an appropriate
amount through plain old food reduction AND exercise,
so as to be in a modest “CALORIC DEFICIT” that will
render from one to two pounds of body fat loss per week.
You know the old commonsensible “EAT LESS/MOVE
MORE” theory. It actually works!! Anything faster than
that won’t work and will inevitably have you so hungry at
the end of the day that you’d be willing to eat your shoes.
calories you are eating to maintain your current weight.
Then we take that number and shave off an appropriate
amount through plain old food reduction AND exercise,
so as to be in a modest “CALORIC DEFICIT” that will
render from one to two pounds of body fat loss per week.
You know the old commonsensible “EAT LESS/MOVE
MORE” theory. It actually works!! Anything faster than
that won’t work and will inevitably have you so hungry at
the end of the day that you’d be willing to eat your shoes.
3) Multiply this number by 24 (representing the hours in a day).
example: 68 x 24 = 1,632 BMR (basil metabolic rate)
example: 68 x 24 = 1,632 BMR (basil metabolic rate)
If you take this woman and reduce her food intake by a modest 300 calories per day and add intentional
exercise of 30 minutes of Walk Fit Workouts per day (approx. 200 to 250 calories burned)…we create a
total deficit of around 500 calories per day.
SO…300 food calorie reduction + 200 exercise calorie reduction= 500 calorie deficit/day.
500 calorie reduction per day x 7 days a week= 3,500 calorie reduction per week.
Body fat weight loss will equal one pound per week!!!
Plug in your numbers, do the math, reduce modestly to loose one to two pounds per week…….(you can
always bump up the exercise to get after it a little more) and you’ll be back to a healthy body fat percentage
and energy level that you long for!!
Please email me if you decide to take the Spring Challenge and let me know about your progress. Better
still, post your plans and progress on our Community Fitness Forum and find advice, accountability,
encouragement and other “Fit Is It Forum Partners” to join you and share your success!!
Power On………….
Candace
Candace Grasso is a certified Nutrition Specialist with L.M.A.
and a certified Sports Nutrition Counselor with AAAI/ISMA
The above article was written by Candace Grasso,
March 2008 for www.fitisitcardio.com
To contact Candace, email her at candace@fitisitcardio.com
exercise of 30 minutes of Walk Fit Workouts per day (approx. 200 to 250 calories burned)…we create a
total deficit of around 500 calories per day.
SO…300 food calorie reduction + 200 exercise calorie reduction= 500 calorie deficit/day.
500 calorie reduction per day x 7 days a week= 3,500 calorie reduction per week.
Body fat weight loss will equal one pound per week!!!
Plug in your numbers, do the math, reduce modestly to loose one to two pounds per week…….(you can
always bump up the exercise to get after it a little more) and you’ll be back to a healthy body fat percentage
and energy level that you long for!!
Please email me if you decide to take the Spring Challenge and let me know about your progress. Better
still, post your plans and progress on our Community Fitness Forum and find advice, accountability,
encouragement and other “Fit Is It Forum Partners” to join you and share your success!!
Power On………….
Candace
Candace Grasso is a certified Nutrition Specialist with L.M.A.
and a certified Sports Nutrition Counselor with AAAI/ISMA
The above article was written by Candace Grasso,
March 2008 for www.fitisitcardio.com
To contact Candace, email her at candace@fitisitcardio.com
4) If sedentary …multiply BMR by 20%
Light exercise once or twice a week by 30%
Moderate exercise two to three times a week by 40%
Intense exercise three or more times a week by 50%
example: 1,632 x 20% = 326 movement calories/day
1,632 + 326 = 1,958 (BMR + activity calories)
Light exercise once or twice a week by 30%
Moderate exercise two to three times a week by 40%
Intense exercise three or more times a week by 50%
example: 1,632 x 20% = 326 movement calories/day
1,632 + 326 = 1,958 (BMR + activity calories)
5) Multiply this number by 10%
This represents the energy spent on digestion and metabolism of food, the
specific dynamic effect of food.
example: 1,958 x 10% = 195 SDE (specific dynamic effect of food)
This represents the energy spent on digestion and metabolism of food, the
specific dynamic effect of food.
example: 1,958 x 10% = 195 SDE (specific dynamic effect of food)
6) Add BMR from #3, Movement Calories from #4, and SDE from #5 to determine
a full days estimated energy needs.
1,958 (BMR + activity level)
+ 195 (SDE)
2,153 estimated daily caloric intake for weight maintenance
a full days estimated energy needs.
1,958 (BMR + activity level)
+ 195 (SDE)
2,153 estimated daily caloric intake for weight maintenance
