Monthly Archives: January 2014

How many calories do I need on a daily basis?

photo for dubs 28

How many calories do I need on a daily basis?

That is likely the most common question I come across being in the fitness industry.  People want to eat well, but they don’t know HOW MUCH they need to eat in order to achieve their desired physique.  I’m here to help!

First off, calories = energy.  Energy requirements are based on multiple factors such as training frequency, type, intensity, body composition, size, age, and goals.  One pound is equivalent to 3500 calories.

Our bodies use around 60% of the calories we consume just for bodily functions occurring at rest…heart beating, day dreaming, breathing, etc.  The amount of calories being burned at rest is known as the BASAL METABOLIC RATE (BMR).  The good news is that the more lean muscle mass you have, the higher your BMR, which is why I strongly encourage weight training

It may sound tedious to count calories, but in the beginning, I personally feel it’s necessary.  With time, it becomes second-nature as you will be more familiar with the nutritional value of the foods you eat.

SO HOW DO YOU CALCULATE YOUR DAILY REQUIREMENTS??

1.  First, you need to establish your BMR… how many calories do you burn at rest?

You will need your:

a.  weight (lbs)
b.  height (inches)
c.  age

FOR WOMEN –>  BMR = 665.09 + (4.35 x weight) + (4.7 x height) – (4.67 x age)

FOR MEN –>  BMR = 66.47+ (6.23 x weight) + (12.9 x height) – (6.75 x age)

2.  Next, you need to multiply your BMR by your activity factor – check table below:

For example, if you are female, 140 lbs, 5’4 tall (64 inches), and 25 years old, your BMR is
665.09 + (4.35 x 140) + (4.7 x 64) – (4.67 x 25) = 1458.14

If you workout 4 times per week:
BMR = 1415.84 x 1.55 (moderate activity) = 2260

Therefore, you can intake 2260 calories per day and maintain your current weight.

Now if you want to lose weight….
To lose 1 lb per week, you need to cut 3500 calories from your total per week (or 500 calories per day).
Therefore, 2260 – 500 = 1760

SO TO LOSE 1 LB PER WEEK, YOU WOULD NEED 1760 CALORIES PER DAY, while exercising 4 times per week!

**NOTE:  The formulas derived are not set in stone, so most importantly, listen to your body!

Will lifting weights make me look manly?

photo for dubs 27

 

Will lifting weights make me look like a man?

*first and foremost if you know any of the women in the photo above please do not tag them in this post*

secondly their bodies are amazing! They are muscular not manly! And It takes very hard work and dedication to achieve these kinds of bodies!

But if the more muscular body is not for you then it’s not for you.. ..And as a personal trainer I get asked this question ALOT!! Will I get too muscular? Will I look like a man? Will my arms look like yours? Unless your trying to curl 40 and 50 lb dumbbells or bench 315 then no! No! No! And NO! To achieve a muscular body it takes specific training in the gym and specific dieting out of the gym! As you know for muscles to grow they must have work placed on them, they must be put under stress (weight) and the more stress they are placed under, the more the muscle is torn down (or worked) for you to build bigger muscles or more muscle mass you must be lifting heavy weights and eating a higher protein and carb diet. With that said weights are GREAT for you, and should be incorporated into your workout regime. I’f your looking to lose weight an tone up, light weights with high reps combined with cardio makes for a great workout to get you to the body you want! Keep your rest periods short, ideally 20-30 seconds to keep your heart rate up and keep the fat burning! You can do this!

What is whey Protein? Should I use it? And will it make me gain weight?

photo for dubs 26

What is whey protein? Should I use it? And will it make me gain weight???

Whey protein is one of the 2 basic proteins made from milk, the other is Casein protein (which is slow releasing.) Whey and casein are produced in the by product of making cheese from milk.

Ok… Should I include it in my diet?

First, it is always most ideal to include only natural, wholesome foods in your diet.  Most of your dietary protein should come from meats, chicken, eggs, fish, nuts, legumes etc…  Unfortunately, sometimes it’s just not that practical, especially if you have to eat several times a day to get your required protein intake.  Protein in its powdered form is quick, convenient, cost-efficient and effective.  And since whey is a fast releasing protein, it’s great for post workout recovery.

So Yes, protein shakes really do work!

However, not all protein powders are created equal and MORE IMPORTANTLY, not all protein powders are as healthy as they claim to be.  Sadly, most of them are loaded with questionable ingredients such as artificial colors and sweeteners, for example saccharin and aspartame.  Quality is compromised to make the product taste good.  I’m not saying that they are all gross, but once a product is removed of all artificial sweeteners, it is left almost tasteless.  DO YOUR HOMEWORK!  Read the labels and look for natural ingredients.  You may have to sacrifice taste, but so be it – it’s for your own good!

Ok so will they make me gain weight???

Protein shakes will NOT make you gain weight, unless you are using a weight gainer or mixing your shake with calorie-laden extras.  I recommend a shake post-workout – this is when it is most useful since it is absorbed quickly. (0-30 min after workout)

Whey is a great quality protein for muscle building and is rapidly digested.  Look for 100% pure whey protein, and mix in your carbs.  I usually have a protein shake immediately after my workout, then I eat a well-balanced meal 1-2 hours after.

Hope this helps

Sources: webMD, mayo clinic

Should I have a rest day?

photo for dubs 25

Should I have a rest day? Since its the weekend, and on your mind is probably the question: Do I rest today? Some people don’t have rest days, some workout 5 days and take 2 rest days, some workout 4 days and take 3 rest days, others workout 6 days a week and take 1 rest day. So should you have a rest day? The answer to that is yes, because health is a 3 part equation, its workout+ eat healthy+ rest. Working out and eating healthy are a given because thats the only way you can change your body, but your body has to rest to recover and to begin to take shape to the changes that have taken place in it. When you rest your body, it gives it the opportunity to make the changes that a healthy diet and working out have done to it. If you never rest, most likely your body won’t have time to change and your more prone to injury and illness. So definately give your body 1 day of rest each week!

Health Benefits of Lemon Water!

photo for dubs 23

1. Boosts your immune system

2. Balances pH

3. Flush out unwanted materials

4. Decrease wrinkles and blemishes

5. Relieve tooth pain

6. Relieves resspiratory problems

7. Cures throat infections

8. Excellent for weight loss

9. Reduces fever

10. Blood purifier

Lemin is a natural energizer and oxgenates the body!

Why most people quit!

photo for dubs 22

Why most people quit! Why do most people quit fitness and going for their goals? Stats show that after new years, one of the top resolutions for humans is to get into shape physically and have better health. After that many people start opening up memberships at various gyms around the world, and thats when the week 1 madness pours in and the gyms get super crowded. Its reported that after 2 weeks, more than 50% of those members fall off and don’t show up anymore, and after 4 weeks another 30-40% will fall off from their workouts. So most gyms are left with at best 20% of the original crowed that signed up during the rush. So why do most people quit? One of the major reasons goes with the saying “it never gets easier, you just get stronger” with beggining a new workout program, you will be super sore with no results. You might put together 5 straight days of working out, and be in serious pain the next week with absolutely no results to show for it. But you have to realize that physical results come with time but each workout you are getting better. Another reason most people quit is because results don’t come fast as they would like, for example you may lose 10 pounds week 1 and week 2 lose nothing but did more work, everyone would love if they could have their dream bodies after a month but that’s not how success in fitness works. If it takes you 2 years to put on  50 pounds, why would it take you 2 months to get it off? Anything worth getting is worth working for in life. It’s like having bad credit and lets say you have $15,000.00 worth of debt, would you expect to pay it all off in 2 months? Especially if your income hasn’t changed significantly! Success in anything takes time! Another reason people quit is because they aren’t mentally tough enough to keep going, you have to be mentally tough to stick it out. Lastly people quit because it might cost them more then they were willing to give. Final thought, if your going to workout and make living healthy more than a resolution but a lifestyle, then you should commit to it for 1 year wether you get results or not, but go 1 year, and working out and eating clean every week, yes you will have your bad days but I gaurantee if you give it a year at a minimum 5 days a week, you will see great results! Have a good one!

How to stay commited to your fitness goals!

photo for dubs 20

My favorite definition of commitement is: do the thing you said you would do long after the feeling or mood has left you. The means if you set a goal of working out 5 days a week this year then in February when your not feeling well, or your super tired, or not in a good mood,or even have a very busy day, you will still make time to get your workout in. See its staying commited to doing the right activity daily that leads to your goals. The length of commitment depends on your goal, alot of times the bigger the goal, the longer the commitment, and some commitments never end. For example if your goal is to have a fit body for the rest of your life then that requires working out and eating healthy the rest of your life. Can you have a bad day or mess up? Of course, but the majority of the time you want to be doing the right activity to reach your goals. So how do you stay commited? What do I do? I can give you a list of 100 ways to stay commited to your goals, but that still won’t work. The main advice I can give is to just do it! When you want it bad enough, thats when you will do what others wont, to get what others don’t. It’s not untill you get tired of certain situations in your life that you will begin to change in other areas, because being commited to anything is not easy or always fun, its hard work and dedication but eventually it pays off. You can do it. Happy New Years Eve!