Ok now that we have obtained our resting heart rates we can find our target heart rate zone. This is the level in which we want our heart rate to be in while we train. American College of Sports Medicine states that in order to get the full health benefits from training, we must work out within 65%-85% of our maximum heart rate for a minimum of 20 minutes a day 3 days per week. As far as the fuel we burn, the lower end of the % is said to burn mostly fat and the higher end burns the carbohydrates your body has stored. I am a believer in burning more calories. Yes you may burn for fat at a lower % but you burn more calories at a higher %. One pound is equal to 3500 calories. So in order to lose one pound, we must burn off 3500 calories. Now we all have our own BMR which stands for basil metabolic rate. This means how many calories do we burn at rest. Your body needs to use the fuel it has to sustain our lives every second of everyday. This is vital to dropping those pounds and keeping them off. Everyones BMR Is different. An individual with a higher % of muscle will burn more calories at rest than one who has a lower % of muscle and a higher % of fat. This is why it is important to weight train in conjunction with cardiovascular training. As an estimate, the average human being burns one calorie per minute at rest. That is roughly 1440 calories you burn for simply laying on the couch. In theory, if you were to only take in day 500 calories a day, doing nothing but laying on the couch all day, you will burn a pound of fat every 3 days give or take. Sounds great right? Well its not. First off living on 500 calories a day is dangerous. Second if you try and lose your weight this way, you will look sickly, not healthy in the least and third, you will also lose muscle along with fat which is also dangerous to your body, especially for women. Now nobody sits at home and does nothing all day so we all burn more than just our BMR. The good thing here is every movement we produce burns calories. Let's say on a regular day we burn 2500 calories without exercising. This is a good base to start at. Now let's say you take in 2800 calories a day. We have a surplus of 300 calories a day that our body is storing as fat. In 12 days we would gain one pound of fat. This is how the majority of people gain their weight. Over the course of a year that would add up to 30 pounds. So our first plan is to count our calories. Unless you have access to equipment that can tell you exactly how many calories you burn at rest, we are stuck having to estimate. They are many charts online to help you woth this, but of you are to lazy to search, use 1 calorie per minute if your average, 1.5 calories if you have a low body fat percentage and high lean body weight, and .8 calories. Per minute if you are overweight to obese. Multiply this number by 60 and then by 24. This number is how many calories you burn at rest throughout 24 hours. If you want to do this correct, do a search for an activity calculator or calories burned calculator. This tool, will allow you to find how many calories you burn doing your daily routines. take this number and add it to your BMR number to get your total caloric expenditure for 24 hours. Once we have this value, we can figure out how many calories of food you need to take in a day to lose weight, gain weight, or just simply maintain your current weight. Now for example let's say we burn 1500 calories at rest with another 500 with our daily activities. This is 2000 calories we burn a day. Now you have been gaining weight so let's say on average you take in 2300 calories a day. To lose weight, we would haveto burn 400 calories a day through exercise. That would equal out to losing one pound every 35 days. That really isn't to great is it? Now you may see the importance of changing your eating habits along with exercising. Take those same numbers and just cut out 200 calories a day and every 11 days you would lose one pound. This is much better right? So our goal is to burn 150-300 calories every day through exercise at a minimum as well as at least 200 calories we take in a day. This is the bare minimum, obviously more would equal faster weight loss, but do not go overboard. Losing weight to fast can be dangerous as I have already mentioned in my first post. Now remember at the beginning of this post I spoke about your Target Heart Rate Zone? I tended to Stream off today so I apologize for being all over the place with this post. To obtain our zones, we take our age and subtract it by 220 we then minus that number from our resting heart rate. Next we multiply that number by the % we want our heart rate to be in, ie 65%. Once we get this number we then add it to out resting heart rate again. Here is an example. Your 28 so you minus that from 220 and get 192. We minus this number by our resting heart rate. You then multiply that by your percentage so well take 65%. We get 124. Now we add this number to our resting heart rate. This number will produce 65% of our maximum heart rate. To get our training zone, we do the same equation but plug in 85% instead of 65%. This is the range in which we want our heart rate to be in during exercise. The higher you go, the more calories you will burn. Obviously the longer in duration will also burn more calories. It is important to be in your zone for at least 20 minutes. I am sorry of I was all over the place tonight. Its 2 am and I am tired. Until next time my friends.
Jdec
Thursday, December 3, 2009
Sunday, November 29, 2009
Hello Everyone,
My name is John but you can call me Jdec if you like. This blog is for those who want real fitness advice from a real fitness professional. If you follow my advice, programs, and rules you will soon be on your way to a new you. Let me first give you a little info on myself. I have been involved in sports and the fitness industry for 24 out of my 28 years on our amazing planet. I first got into the fitness field in junior high to increase my speed, agility, power, and overall athleticism for sports. As my body began to develop into a man, my passion for fitness grew at a rapid rate. I decided to obtain my degrees in the fields of Exercise Physiology and Movement Science in College. Through my education and hands on experience, I have become an expert in my field. I currently work in Cardiac Rehabilitation as well as being a Personal Trainer. These two careers have given me so much vital knowledge in the field of fitness and it is time to share my gift with the world. Not only do I know and understand the fitness aspect of the industry, but I have vast knowledge and experience of the clinical side as well. By this I mean working with heart disease individuals, diabetics, pulmonary disease individuals and so on. Through this, I not only have the ability to help healthy individuals, but ones with disease as well and most important the prevention aspect of disease. Heart Disease is the number one killer here in the USA. Many of you may think that will never happen to me or ill start eating right and exercising later in life when I'm at a higher risk for disease. This is a vital mistake and can take years away from your life. The earlier you start, the better your chances are of never being diagnosed with a disease. Well enough with the intro, its time to get healthy and begin our lifestyle modifications. as the months pass by, we will go into more advanced training programs and eating habits. Remember slow and steady wins the race. If you lose to much weight or gain to much muscle to fast your going to go right back to where you were and may even look worst. The first two things I need you to do is take your heart rate as soon as you wake up for the next 3 mornings. Once all three values are obtained we will figure the zone in which we will keep your heart rate in while training to obtain optimum results. What I also want you to do is to start drinking water. If you do not know, water is vital to our body and how it functions. If you a dehydrated, your kidneys will not function properly causing your liver to work overtime. There are many reasons why we would want our liver to not work twice as hard, but the one we are focusing on is metabolism. Our liver is what generates our metabolism. Having your body properly hydrated will allow for your kidneys to work properly as stated before and not over work your liver. This in turn will allow for your metabolism to work at its normal rate instead of slower because your liver is no longer working for other organs. If you so not like the taste of plain water, try squeezing some lemon or lime into it. There are also companies out there that make flavored water such as propel. If you like the carbonation, seltzer also comes in many Flavors. You want to stay away from vitamin water or sobe water as these products are high in sugar. Water also makes you feel full which will decrease your calorie intake over time. If you drink soda or other drinks high in sugar start cutting down on these. There is no reason we should gain fat from quenching our thirst. If you must drink soda, buy diet. I know what your thinking and no it does not cause cancer. The studies done on artificial sugars were conducted on rats. The amount the rat was given on a daily basis would be the equivalent of us taking in one bathtub full everyday. If you enjoy ice cream or ice cream sodas, buy some redi whip and through some on top of the soda. This tastes great and has only 20 calories per serving and less then 1 gram of sugar. Try it our, it really cures the craving without putting the calories and sugars into our bodies that regular soda and ice cream do. I will end this first blog to our new bodies by apologizing for such a long first post. There is so much to discuss and for me to share with you. I am excited for all of you who will follow my blogs and change their bodies for the rest of their lives. Remember this will not be a temporary improvement but a life long change. It will be bikini season all year long for you ladies and for us men, no shirts ever needed again. Until next time.
Jdec.
Remember, pain is only weakness leaving the body. Let's have it go on a permanent vacation because without pain, there's never any true gain.
My name is John but you can call me Jdec if you like. This blog is for those who want real fitness advice from a real fitness professional. If you follow my advice, programs, and rules you will soon be on your way to a new you. Let me first give you a little info on myself. I have been involved in sports and the fitness industry for 24 out of my 28 years on our amazing planet. I first got into the fitness field in junior high to increase my speed, agility, power, and overall athleticism for sports. As my body began to develop into a man, my passion for fitness grew at a rapid rate. I decided to obtain my degrees in the fields of Exercise Physiology and Movement Science in College. Through my education and hands on experience, I have become an expert in my field. I currently work in Cardiac Rehabilitation as well as being a Personal Trainer. These two careers have given me so much vital knowledge in the field of fitness and it is time to share my gift with the world. Not only do I know and understand the fitness aspect of the industry, but I have vast knowledge and experience of the clinical side as well. By this I mean working with heart disease individuals, diabetics, pulmonary disease individuals and so on. Through this, I not only have the ability to help healthy individuals, but ones with disease as well and most important the prevention aspect of disease. Heart Disease is the number one killer here in the USA. Many of you may think that will never happen to me or ill start eating right and exercising later in life when I'm at a higher risk for disease. This is a vital mistake and can take years away from your life. The earlier you start, the better your chances are of never being diagnosed with a disease. Well enough with the intro, its time to get healthy and begin our lifestyle modifications. as the months pass by, we will go into more advanced training programs and eating habits. Remember slow and steady wins the race. If you lose to much weight or gain to much muscle to fast your going to go right back to where you were and may even look worst. The first two things I need you to do is take your heart rate as soon as you wake up for the next 3 mornings. Once all three values are obtained we will figure the zone in which we will keep your heart rate in while training to obtain optimum results. What I also want you to do is to start drinking water. If you do not know, water is vital to our body and how it functions. If you a dehydrated, your kidneys will not function properly causing your liver to work overtime. There are many reasons why we would want our liver to not work twice as hard, but the one we are focusing on is metabolism. Our liver is what generates our metabolism. Having your body properly hydrated will allow for your kidneys to work properly as stated before and not over work your liver. This in turn will allow for your metabolism to work at its normal rate instead of slower because your liver is no longer working for other organs. If you so not like the taste of plain water, try squeezing some lemon or lime into it. There are also companies out there that make flavored water such as propel. If you like the carbonation, seltzer also comes in many Flavors. You want to stay away from vitamin water or sobe water as these products are high in sugar. Water also makes you feel full which will decrease your calorie intake over time. If you drink soda or other drinks high in sugar start cutting down on these. There is no reason we should gain fat from quenching our thirst. If you must drink soda, buy diet. I know what your thinking and no it does not cause cancer. The studies done on artificial sugars were conducted on rats. The amount the rat was given on a daily basis would be the equivalent of us taking in one bathtub full everyday. If you enjoy ice cream or ice cream sodas, buy some redi whip and through some on top of the soda. This tastes great and has only 20 calories per serving and less then 1 gram of sugar. Try it our, it really cures the craving without putting the calories and sugars into our bodies that regular soda and ice cream do. I will end this first blog to our new bodies by apologizing for such a long first post. There is so much to discuss and for me to share with you. I am excited for all of you who will follow my blogs and change their bodies for the rest of their lives. Remember this will not be a temporary improvement but a life long change. It will be bikini season all year long for you ladies and for us men, no shirts ever needed again. Until next time.
Jdec.
Remember, pain is only weakness leaving the body. Let's have it go on a permanent vacation because without pain, there's never any true gain.
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