Diet and Exercise can
promote weight loss

Diet exercise and weight loss all go together. I know it can be frustrating when you don't have all the information you need, Well that changes now.

Lets start with exercising. The best way to lose weight is to burn more calories then you take in. The best way to burn calories is doing cardio.

I am often asked "what cardio works the best"? My answer is what ever gets you moving. Find an exercise you like and do it. Start with 30 min a day 3 days a week. You also need to make sure are working in your in cardio zone as well as your fat burning zone.

First lets calculate you maxium heart rate. The formula is 220 minus your age. For example if you are 20 you would take 220 and subtract 20 from it that would give you a maxium heart rate of 200.

Your cardio zone is 85% of your max heart rate. Your fat burning zone is 65% of your max heart rate. So your cardio zone would be 170 beats per minute and your fat burning zone would be 130 beats per minute.

I know when you hear cardio you think treadmill. That is only one form of cardio. Cardio can also be fun. If you look at the picture above you will see me with one of my clients doing a little punching and kicking.

I also like hiking, swimming, bikeing just to name a few. A good game of racketball or basket ball also burns lots of calories.

Now lets talk about diet. Everyone I know incliding me hates dieting, however it is important to have proper nutration. Let's determine how many calories we need.

We need to know our BMR (Basal Metabolic Rate) to calculate how many calories we should consume. I know a lot of people just cut calories. Eating to few calories can have the same effect as eating to many calories.

Lets use the Benadict equation. Ladies first.

BMR= 655+(4.35x your weight in pounds)+(4.7x your hight in inches)-(4.7x your age in years).

Now the men

BMR= 66+(6.23x your weight in pounds)+(12.7x your height in inches)-(6.8x your age in years)

For example if you are a femal age 20 wt 150lbs ht 5feet 2 inches(62 inches).

655 + (4.35x 150=652)+(4.7x62=291.4)-(4.7x20=94)your BMR=1504.9. That is the number of calories you burn off every day.

Male age 20 wt 200lbs 6 feet 2 inches.

66+(6.23x200=1246)+(12.7x74=939.8)-(6.8x20=136)your BMR=2115.8 calories
The down side to using Benadict's equation is it does not take your body fat into consideration, but it does give you a good starting point.

Ounce we know our BMR value we would take that number and subtract 500 from it. That should set us on trak to lose about 1 pound a week.

We need to keep in mind the Benadict equation is an estimate and we may have to adjust our calories a couple of times, but ounce we get it right the weight will come off.

If you want a more accurate number 24hour fitness has a device called the 'Body Bugg'. Click on the Body Bugg link below for more information.

Ounce you have a proper diet you will lose weight easily.
Body Bugg