Lose The Weight, Gain The Muscle Part II

mark-dziuban-weights-2

In previous blogs, I discussed glucose as your bodies preferred source of fuel, or energy for daily activity. You now know our bodies convert ingested carbohydrates into glucose, or blood sugar. Ingest too many carbohydrates and excess glucose will eventually get stored as triglycerides in your adipose fat tissue resulting in unwanted body fat.

You also know your body protects its fat stores for future energy needs against a potential starvation event. Your body will cannibalize its own muscle to use as energy before utilizing its precious energy stores which reside in your adipose fat tissue cells. You MUST use your muscles so your body will bypass this cannibalizing process and use its fat stores for it’s go to energy source.

“Resistance training”, or using your muscles does not require lifting weights. No intimidating gym visits needed here. In fact, no weights are required at all. Let’s talk about using our own body weight as the weight needed to obtain a leaner and healthier you.

In his book, “The Primal Blueprint,” Mark Sission talks about, what he calls, “Primal Essential Movements”. He recommends four body weight exercises which work all the major muscles in your body and promote functional fitness for daily life activities. At the same time, you will be teaching your body to convert and utilize its fat stores for its energy needs leading to a leaner and healthier you.

So, what are these four body resistance exercises? Push-ups, squats, planks, and pull-ups. Haven’t done these exercises since your high school or college days? Don’t worry, we can alter each exercise to suit your current physical ability and you’ll find that they are easier to do than you may think.

Let’s start with push-ups. We all think a push up is done from a starting position on the floor making them very difficult to do. Let’s go to the stairs. Facing a set of stairs, place your toes close to the bottom stair while placing your hands on the fourth stair from the bottom. Now do a push up. You’ll find these easier to do as you have transferred most of your weight to your feet relieving your shoulders from doing most of the work. Start with 5 sets of a quantity you can maintain for each of the 5 sets. Work your way up to doing 12-15 repetitions for each of the 5 sets taking a three-minute rest in between sets. Has your heart rate increased? If you answered yes, that’s great. Increase in your heart rate is important. Don’t let your heart rate elevate too much, you want to be able to hold a normal conversation while your heart rate is slightly elevated. Now, once you are able to perform 5 sets, move down one stair eventually working your way to placing your hands on the floor. Are you able to perform 5 sets of 12-15 repetitions while flat on the floor? Turn around and place your feet on the first stair from the floor and challenge yourself. Work your way up the stairs placing your feet higher. It is important that you are able to complete all 5 sets but they must be challenging. Remember, we are teaching our body it needs its muscles so it will not eat away at our muscles for its energy needs. Challenge yourself.

Planks. Lay on the ground, elbows on the ground shoulder width apart hands extended out in front of you, palms flat on the floor. Legs behind you spaced comfortably apart, toes pointed down. Now, raise up on your toes and elbows in a stiff body position. Work your way to being able to hold this position for 30 seconds. Take a 3-minute break in between sets and work our way up to 5 sets at 30 seconds each set. Once you have been able to perform 5 sets at 30 seconds, work your way up to 45 seconds, then 1 minute. Your goal is to master the plank for 2 minutes. You will feel your core tighten up, your back and glutes will be challenged working your large muscle groups. Are you sweating? Good!

Squats. Standing with your feet shoulder width apart, extend your arms straight in front of you, palms facing down. Hold this position while lowering your butt as low as you can go. Try to get your thighs parallel with the ground before standing back up. It’s ok to put a chair or a stool behind you until you become comfortable with the movement and gain confidence in your ability. Work your way up to 5 sets of 25 repetitions. You’ll feel a burn in your quads which is exactly what you want.

Pull-ups. Pull ups require the most strength of these four exercises but don’t worry, there are ways around everything. Search “resistance bands” on the internet and purchase a set. The kind with integrated handles work best. Loop over a hook or an overhead beam in your basement. From a seated position pull the bands toward you in a fashion that mimics a pull up. Increase tension as you gain strength. Assisted pull ups are easy too by hooking your foot in a resistance band on one end and looped around a traditional pull up bar on the other end. The assistance the band provides is greater than you may think making you look like a pro at performing this exercise. Pull ups work several muscle groups including your lats, biceps, abs and core.  

Alternate these four exercises every other day doing push-ups and squats on day 1, 3, and 5, pull-ups and planks on days 2,4, and 6. Challenge yourself, over time increase the amount of reps within each set as you gain strength and confidence.

In my next blog I will discuss the three different muscle fiber types and the benefits to working each individual one. Whether you are looking to increase muscle strength, muscle endurance, or increase lean muscle weight, we will determine the work out resistance training regimen to suit your goal.

So go get started. In a very short period of time you will be impressed how quickly you will be able to see results. But remember, “If you want it, you’ve got to go get it.”

Why Resistance Training is Critical to Weight Loss

Mark-Dziuban-resistance-training

If you read my previous post you should have a better understanding how our bodies convert ingested carbohydrates into glucose which you now know glucose is our bodies preferred source of energy. Too many ingested carbohydrates, which exceed our current energy needs, eventually convert into triglycerides which reside inside our adipose fat tissue cells and are saved for future energy needs.

So, based on what we now know, conventional wisdom would suggest if one stops eating, one’s body would use the over abundant triglycerides stored in our bodies adipose fat tissue cells for its energy needs, right? Wrong! Believe it or not, before your body resorts to using all that available energy found around your midsection or in your thighs, your body will actually eat away its own muscle, or cannibalize itself before tapping into those stored triglycerides. Our bodies will literally eat themselves away until there is little muscle left to perform nothing but our most basic functions such as walking, sitting, and breathing. Diet, and don’t use your muscles, you’ll lose them. Think of a sailor lost at sea in his tiny life raft with no food for weeks before being found.  After weeks of surviving on little to no rations, he is rescued, his arms and legs are the size of toothpicks as his body used its own muscle as a fuel source before it used the very stored energy, (found inside our adipose fat tissue cells), we all so desperately want to lose. So, when we “diet”, or starve ourselves, we are actually training our bodies to store more energy in the form of “fat”, for future energy needs, which is contrary to our goal.

So…how do we lose weight and maintain, or gain, our lean muscle mass?,…USE THEM! You need to teach your body that it needs muscle to survive. Once your body recognizes you are dependent upon muscle function it will bypass your muscles as an energy source and will then begin to utilize those triglycerides, stored in its adipose fat tissue cells, as its new energy source. Make sense???

Weight training, or resistance training, is a key component to successfully shedding unwanted pounds. By doing so we trick our bodies into bypassing our muscle stores for energy and to go directly to our triglycerides stored in our adipose fat tissue cells for its energy needs. No gym needed here. You can easily do this at home and save yourself the time and expense to join a gym. I’ll even give you an option and show you how you can do this by spending little to no money on expensive home gym equipment.

Read my next blog on how to create a workout regimen you can easily conduct at home or on the road while you’re away from home, even from the confines of your hotel room. And remember…”If you want it you’ve got to go get it!”

More ways to make healthy eating affordable

mark-dziuban-healthy-eating-affordable

A healthy lifestyle is a commitment in many ways, as it requires a fair amount of discipline, will power, and accountability. Making changes to your daily routine can be difficult at times, but these challenges are what will ultimately shape you (maybe figuratively and literally) into a fitter, happier individual.

Where dieting is concerned, one consistent challenge is the price of eating healthier meals on a regular basis. Healthy foods can, at times, reach lofty prices — regardless of where you are shopping. However, there several under-utilized, if not entirely overlooked techniques that can be adopted to make healthy eating less of a financial burden.

Here are three more easy ways to make healthy eating affordable.

 

Don’t buy it, grow it

When it comes to healthy eating, you cannot beat homegrown foods. Many wholesome items, especially fruits and vegetables, are capable of being planted and grown at home in a garden or greenhouse. Figure out which of these foods you consume the most, then find out how to effectively plant and nurture it so that you can produce it yourself. The process may be slow and a little time-consuming at first, but it should pay off in saved money and peace of mind knowing you are eating as naturally as possible.

 

Buy in bulk

Bulk buying can be a huge money saver in many aspects of grocery shopping, and it is just as effective when applied to a healthy eating regimen. You can buy almost any healthier food options in bulk, including grains, meats, fruits, and vegetables. Namely, items like breads and smaller fruits like berries and apples stand as ideal bulk choices thanks to their larger quantities. This approach will save you time otherwise spent on periodic weekly shopping trips, and it should also cut down on general costs (assuming you effectively divide your high-volume purchases into logical portions).

 

Freeze and refrigerate meals

I previously discussed how meal plans can be a huge asset to affordable, healthy eating, as they allow you to plan out healthy meals and apply them to the constraints of your weekly grocery budget. However, you can take this approach a step further by actually preparing your planned meals in advance and freezing or refrigerating them. Depending on the food in question, you should be able to quickly thaw out your food for an at-home meal or a packed work lunch without the present effort of throwing it together on a time schedule. You may even find yourself less stressed as a result of the latter notion.

Diet or lifestyle

mark-dziuban-diet-or-lifestyle

Commonly, when we want to lose weight we go on a “diet”. We often define diet as a reduction in food intake however, the definition of diet, according to the “Concise English Dictionary”, is “Mode of living, now only with especial reference to food.” So, diet is really lifestyle. When we say we are going to go on a “diet”, that carries a negative connotation that one must starve one self in order to lose weight. In fact, what one really needs to do is to make a lifestyle change. A lifestyle change which promotes healthier eating while improving our physical and, subsequently, our mental well being. Let’s face it, nothing improves our mental and emotional well being as seeing our reflection of our ten pound lighter selves.

Before you start your new diet you need to have a general understanding how our bodies convert food into energy and how it stores unused energy for future use. Glucose, or sugar, converted from ingested carbohydrates, is your bodies preferred source of energy, (or fuel), during daily activity. The average adults cardiovascular system has the capacity to maintain approximately 80 calories of blood glucose. When blood glucose rises beyond this level, insulin is released carrying excess glucose back to the liver where blood glucose is converted into it’s storage form, glycogen. Our liver is capable of storing 300-400 calories of glycogen. Once the liver stores are full, insulin carried glycogen is carried to muscles which require glycogen for repair from previous, strenuous activity. The final destination for excess, unused glycogen beyond this point is adipose fat tissue. So, in short, carbohydrates consumed in excess ultimately get stored INSIDE your adipose, or fat tissues as triglycerides.

Now, before you stop ingesting carbohydrates all together and throw on a pair of running shoes to burn off all that excess adipose fat tissue, let’s slow down and talk about this a little more.

We now know ingested carbohydrates are converted into energy. We also know our cardiovascular system stores approximately 80 calories for immediate energy needs. So, instead of ingesting large amounts of carbohydrates three times daily, we should ingest smaller amounts more often so we can slowly replace our depleting blood glucose levels due to daily activity while preventing excess fuel storage in the form of triglycerides which reside in our adipose fat tissues.

So, don’t go on a “diet” and starve yourself. A prolonged, low calorie diet will lead to a slower metabolism and most likely will contribute to weight gain.

In my next blog I will follow up and explain why resistance training is critical to a successful weight loss program which will improve your overall body composition and increased weight loss.

Until then remember, “If you want it, you have to go get it.”

The best cycling apps

mark-dziuban-cycling-apps

Like most aerobic fitness endeavors, cycling requires hard work in a variety of ways: commitment to training, planning routes and loops, developing a weekly schedule that works with your unique employment routine, and making sure your bike is regularly maintained for optimal performance.

With so many variables constantly at play, a biker’s life can occasionally be as hectic as it is relaxing and addictive. Luckily, there are a variety of technological resources available to make cycling an easier and smoother process, namely a long list of useful smartphone apps dedicated to the sports’ most crucial fundamentals.

Here are a few of the best cycling apps.

 

Strava

Strava has risen as a household name in fitness-based smartphone app technology. Aimed mainly at cyclists, runners, and walkers, the app records periods of activity and allows users to simultaneously log them and share them with other Strava users. For cyclists, the app is a great tool for monitoring rides and recording time over set segments.

 

Bike Gear Calculator

Simply titled, but infinitely useful, the Bike Gear Calculator app “is a quick way to compare different gears on your bike and on setups you’re considering, and for seeing how fast you’ll be travelling in a given gear at a particular cadence (pedal revolutions per minute).” The app serves as a great measuring tool and foresight resource for upcoming rides and races.

 

Cyclemeter

Cyclemeter’s main strength is its ability to use past and current experiences to contribute to future training approaches. The app implements GPS ride data to store your progress, focusing primarily on speed, distance, and overall time.

 

Garmin Connect Mobile

Like Strava, Garmin Connect Mobile stands as a popular resource among many different types of aerobic athletes. Specifically for cyclists, the app provides an advanced ride logging system through the Garmin Connect database, which can also be shared across Strava, MyFitnessPal, and other leading fitness-based apps. By using this app, cyclists will also have access to other Garmin features such as LiveTrack, which allows others to track you in real time during a ride.

 

Fill that Hole
Fundamentally different than the other apps on this list, Fill that Hole is a unique and quirky app designed to let cyclists report potholes and other road hazards to local authorities. The UK-based service strives to make the hazard reporting process easier and less micromanaged in terms of communication. After all, a roadside direct line of communication is a lot easier to navigate than a weekly municipal government meeting.

The miracle drug for health

mark dziuban, miracle drug for health

If I told you I have found a pill that has been scientifically proven to slow down the effects of aging, improve your mood, reduce chronic pain, lower your risk of heart disease and certain types of cancer, slow down or prevent the onset of Alzheimer’s, prevent diabetes, improve your sex drive…all while helping you lose weight and improve your overall physique, would you want to start taking it? How about if I told you it was absolutely free, would you want it even more? What if I told you this one pill, when taken regularly and in the correct dosage would also help you get off most, or all of your prescribed medications saving you potentially hundreds or even thousands of dollars each year when meeting health insurance deductibles and co-pays.

If this drug did in fact exist, would you want it? Well it does exist and it’s called *exercise*!

Let’s dig a little deeper.

It’s a scientific fact exercise improves the health of your cardiovascular system by increasing the strength of your heart. This enables your heart to pump more efficiently, therefore creating better blood circulation throughout your body delivering fresh oxygen to your now busy muscle groups and removing nasty toxins out of your body. Not only does exercise increase the size and strength of your muscles but it also increases the density of your bones. This is critical as we age.

Most recently exercise is now linked to overall good brain health providing better memory, less depression, improving comprehension and is now considered one of the best ways to prevent or delay the onset of Alzheimer’s.

So, what types of exercise are beneficial? Basically there are two types of exercise. First let’s talk about Aerobics. Think Jane Fonda. Aerobic exercise increases your heart rate and breathing but not to a point of exhaustion. A brisk walk, a bike ride, raking leaves or mowing the lawn all require an increase in our heart and breathing rates. You can even take a slow paced jog through your neighborhood, run at a pace that allows you to have a conversation with a running partner.

Secondly, strength training or anaerobic exercise. Many people associate this type of training with sweaty gyms filled with sweaty guys pumping several hundred pounds of weights-not necessarily true. Strength training can be quite simple and easy to incorporate into our daily routines. Body weight exercises, done regularly such as push-ups, planks, and air squats can provide a challenge while promoting weight loss and improved, but not necessarily bigger, muscle tone. An inexpensive set of resistance training bands provide enough resistance to achieve noticeable results, and they pack easily into your suitcase so you can continue your workout regimen while traveling, no sweaty gyms required here! Pilates, Yoga, and Tai Chi are also great forms of body weight exercise promoting overall good health.

It’s recommended most adults exercise 150 minutes each week, (in addition to what you may already be doing), and also incorporate 2 sessions of resistance training each week will provide appreciable results. Remember, consistency is key.

The benefits of exercise are simply too numerous to list. 45 minutes, 3 times each week of easy aerobic work and 2 sessions of your choice of strength training every week is all it takes.

In the mid 1600’s an English doctor was quoted saying, “Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”

So, let’s take advantage of this miracle drug and get started!

Remember, “If you want it, you’ve got to go get it!”

Five foods that might seem healthy, but are not

mark dziuban, foods that may seem healthy but are not

Since the United States first launched into its health craze about a decade ago, countless brands have been advertising that their foods are now “all-natural,” “gluten-free,” and/or “organic.”

Unfortunately, these claims are rarely ever true, as this presumably healthier food is often packed with saturated fats, toxic sugar substitutes, and high levels of carbohydrates.

Here is a list of five foods that might seem healthy, but actually are not:

 

Granola

It is important to note that not all granola is unhealthy, but many brands add unnecessary sugars and oils to their products during the cooking process, giving them a higher fat content. If you are craving granola, opt to make it at home instead. After all, there are plenty of savory recipes that are healthier — and more satisfying — than the usual store bought brands.

 

Flavored yogurt

No matter how lofty yogurt brands’ claims are, their flavored yogurt is not, in fact, a healthy breakfast option. Instead, these small cups are often loaded with more sugar than you would expect, leaving you feeling hungry shortly after tossing the plastic cup into the recycling bin, Make it a point to incorporate plain Greek yogurt into your diet. You can add fruit or spices to give it more flavor and it will leave you feeling more energized for the day ahead.

 

Margarine

Although it boasts a lower level of saturated fat than its classic butter counterpart, margarine is far worse for your body due to how many synthetic ingredients are added during its production. As a matter of fact, margarine is not even naturally yellow like butter is — it is more of a grey color, but it is bleached to emulate butter and steamed to remove any chemical odors. Perhaps it is time to pitch that container of I Can’t Believe It’s Not Butter! and switch back to butter or a real natural alternative.

 

Instant oatmeal

As unfortunate as it is, packets of instant oatmeal hold little to no nutritional value, especially if they are flavored. Flavored oatmeal has been proven to contain too much added sugar, which, similar to the aforementioned flavored yogurt, will only leave you rummaging around for more food within an hour or so. Instead, opt for the classic instant oats and add in fruit, spices, and other items to add flavor and texture to your morning bowl of oatmeal.

 

Gluten-free foods

This is likely the most shocking item on this list, as gluten-free foods are presumed to be inherently better for you. Unfortunately, that is not the case, as gluten-free foods contain various rice flours, additional sugar, and starches that are not as nutritionally beneficial in comparison to whole grains. So, if you do not have a legitimate gluten allergy, it would be best to avoid gluten-free foods as much as possible.

The best apps for dieting

Mark Dzuiban, dieting apps

Dieting can be difficult. For many people, a total change in eating habits can take a lot of time and effort as they strengthen their willpower and overall discipline.

Luckily, modern diets can be complemented by a variety of supplemental resources that aid dieters toward their goals. Dieting apps now stand as an obvious technological advantage for dieters owning a smartphone or other app-ready device.

Here are some of the best dieting apps (for both iphone and android).

 

MyFitnessPal

Under Armour’s MyFitnessPal app is a go-to resource for nearly every type of dieter (though it is generally marketed towards those who are also active). The app allows users to easily enter foods and beverages they have eaten throughout the day to keep track of calories and crucial macronutrients (proteins, fats, sugars, etc.). The app then stacks these numbers up to predetermined calorie and macro totals based on your unique body type (weight, height) and your lifestyle (very active, moderately active). Additionally, the app is able to factor in calories burned during physical activities, which can also be logged in a similar manner.

 

Diet Point – Weight Loss

Diet Point – Weight Loss is a handy dieting app that provides users with over 130 different diet plans, each tailored to a different lifestyle and starting point. This wide set of options gives users the convenience of avoiding guesswork in terms of figuring out how to get started. Furthermore, users can enjoy close to 500 preloaded tips to improve their individual weight loss plans and achieve their goals. The app also comes with a BMI calculator, which always serves as a helpful tracking resource for those dedicated to losing weight.

 

My Diet Coach

My Diet Coach is aimed primarily at women, but it features a motivation-heavy theme focused on inspiring users to continuously reach for their weight goals. A big staple of the app is its reminder feature, which allows users to set daily reminders personalized to your regular dieting needs or responsibilities (users can set alarms to drink more water or prepare a healthy lunch, for example). Other helpful features include a diet diary, a motivational photo album, and a list of perseverance tips.

 

Weight Watchers

Weight Watchers has existed as a dieting resource for many years now, and its mobile app is a testament to its continued relevance amongst dieters nationwide. The app follows Weight Watchers classic “PointsPlus” system, which goes beyond typical dieting management by grading users through a points system (rather than through calorie counting alone). The app does require a paid subscription after prolonged use, but with a variety of food and weight tracking features and a 24/7 chat option that links users to weight coaches, your money will be well spent.

 

Let’s lose some fat

You’ve heard the advertisements on TV and have read the ads in your favorite magazines, “Use our product and turn your unwanted body fat into muscle.” Sounds easy and simple doesn’t it? Here’s a fact, it can’t be done-it’s just that simple. Fat can never be converted into muscle. In order to achieve the “turn fat into muscle look” you must lose the fat and build your muscle. So, let’s lose some fat.

Glucose, or sugars, are our bodies only source of energy. We can not change that, our bodies need sugar to expend energy. What is in our control however is where our bodies pull that energy from. Carbohydrates are sugars. If we eat too much food in the form of carbohydrates, our body naturally converts excess carbohydrates into triglycerides which get stored in our adipose fat tissues for future requirements. So, if you continue to eat, and not expend enough energy to meet your food intake, into the “ole storage bin” those excess triglycerides go. If you’re like me, that’s right to your midsection.

Our bodies hold a supply of glucose, ready for immediate use in our bloodstream and in our liver. When we exercise and elevate our heart rate above 50% of our maximum heart rate, (MHR), our bodies burn the glucose that is the easiest to get to, the glucose in our bloodstream and liver. Slow your heart rate down and your body will go to your adipose fat tissue and convert your stored triglycerides back into usable glucose. If you exercise at a heart rate below 50% of your MHR, you will “burn fat”-it’s that simple. SLOW DOWN and “burn fat”.

So, let’s find where the ideal heart rate range is so you can monitor your heart rate while performing low level, or steady state aerobics.. We’ll need to calculate your maximum heart rate, (MHR), and your resting heart rate, (RHR). Calculating your MHR is quite simple using this formula:

208-(0.7 x age) = MHR. So a 42 year old would simply calculate as follows:

208-(0.7 x 42) = MHR, 208-29.4 = 178.6, let’s round up to 179 beats per minute, (BPM).

Now that we know your MHR let’sget your RHR. The best time of the day to check your RHR is before you get out of bed in the morning. Simply find your pulse, count for 15 seconds and multiply by 4. Let’s say you came up with 60 BPM. Now we have all the information we need to calculate 50% of your MHR.

((MHR-RHR)/2) + RHR = 50% of MHR
((179-60)/2) + 60 = 50% of MHR
(119/2) + 60 = 50% of MHR
60 + 60 = 120.

Now, per this example, if you were to exercise while keeping your heart rate below 120 BPM, you will convert “fat”, (in the form of triglycerides), back into usable energy or blood glucose.

Be patient, once your body realizes your heart rate has increased it will immediately begin to use your blood glucose but after 15-20 minutes of maintaining an exercise heart rate below 120, your body will begin to convert stored triglycerides back into a usable energy source.

So, go exercise and keep your heart rate down! You’ll finally lose that unwanted fat easier and faster than if you exercised harder!!!

Remember, “If you want it, you’ve got to go get it!”

Total Caloric Expenditure: Part 3-Activity Expenditure

From my previous posts, we have learned the calculation for daily total caloric expenditure. Let’s review:

Total Caloric Expenditure = Resting Metabolic Rate, (RMR), + Thermal Effect of Food + Activity Expenditure.

We learned how to correctly calculate our Resting Metabolic Rate for our current body weight. We could have taken that formula a step further by first calculating our Lean Body Mass, or our body’s lean weight which is comprised of the combined weight of our bones, muscles, organs, and water mass, but we can save that for a future post as it is not entirely necessary to get you started.

We have also learned that our bodies use energy to digest and process the food we eat. Energy, in the form of calories, and how to calculate that.

So now let’s move on and discuss the third and final value of our equation, Activity Expenditure. According to the National Federation of Professional Trainers, (NFPT), the average adult burns approximately 500 calories per day performing normal daily activities. If you consider yourself a little more or less active than most you may consider adding or subtracting 100 calories from the 500 calories per day average.

Going back again to our example 34-year-old female from previous posts, we have determined her Resting Metabolic Rate to be 1,380 calories, her Thermal Effect of Food to be 230 calories, and her average daily Activity Expenditure to be 500 calories.

1,380-Resting Metabolic Rate + 230 Thermal Effect of Food + 500 Activity Expenditure = 2,110 total required caloric intake to maintain her current 142 pounds.

Note per this example, to maintain her current weight of 142 pounds she should be taking in 2,110 calories per day but we see she is actually consuming 2,300 calories per day or an excess of 190 calories per day. Knowing that one pound of fat “weighs” 3,500 calories we can determine with a great degree of certainty, our 34 year old female will gain one pound in just under three weeks! How do we know that? Well let’s do the math”

Current daily caloric intake (2,300) – current daily caloric expenditure (2,100)=daily caloric surplus (190)

3,500 calories per pound divided by her daily caloric surplus of 190 calories per day equals 18.42 days! In theory every 18.42 days our 34 year old female will gain one pound of unwanted weight!

What does she need to do to stop this weight gain? Diet….right? Well, not necessarily. Why give up something she may enjoy. The thought of dieting, or restricting caloric intake, carries a negative connotation. So, rather than restrict 500 calories per day let’s burn 500 calories per day! Go for a walk! Your kids and dog will love you! If our example 34-year-old female walked 1 hour each day at a brisk pace, she will burn approximately 450 calories she currently does not burn. So instead of having a surplus of 190 calories, she will now have a calorie deficit of approximately 260 calories per day! (450 calories burned walking less 190 daily caloric surplus equals 260). Knowing a pound of fat weighs 3,500 calories, she will lose one pound of fat every two weeks! (3,500/260=13.46).

You say you don’t have time to walk, how far do you walk to your local coffee barista? 1 mile each way and you are half way done. There is no better time to appreciate the benefits of light exercise as immediately following meal time. After every meal, our bodies either store or use the most recent calories consumed so no better time to put those calories to good use as just after taking them in! Remember to walk slightly faster than your comfortable pace to achieve good results. On those rainy days, pull out and dust off that old exercise equipment you bought a few years ago and rarely used.

Now that you understand your Caloric Expenditure you are finally armed with the basic knowledge to start becoming a healthier you!

And remember, “I you want it, you’ve gotta go get it!”