Welcome to the Calories To Lose Weight blog. Find out how many calories you need to be at you ideal weight. Exercise and sample meals will be included.
Monday, September 27, 2010
Variations Of Upper Abs Exercises
Wednesday, September 15, 2010
Flossing To Lose Weight
When researchers in Brazil studied 13,000 people over a three-year period, they found that men with the highest levels of inflammatory agents in their body were also the most likely to gain weight. And periodontal disease, which is caused by poor oral health care, is one of the most common sources of inflammation. Brushing twice a day, flossing, and making regular trips to the dentist are the best ways to prevent the disease. Hate flossing? Studies show that a dose of Listerine may be just as effective at reducing levels of inflammatory bacteria within the mouth.This is something easy that you should already be doing. Try it out, it can't hurt.If you want more tips on weight loss Check out my how many calories to lose weight website.Good Luck
Wednesday, September 1, 2010
How To Use BMR and 'Daily Caloric Need' to Gain Or Lose Body Weight
By [http://ezinearticles.com/?expert=Bryan_Keller]Bryan Keller Let me start off by briefly going over some very basic, fundamental information about the constituents of the foods that we eat and how our bodies are able to utilize the calories, carbohydrates, proteins, and fats that make up these foods.All of the foods that we eat, including meats, vegetables and fruits are made up entirely of either one or more of the following 5 fundamental nutrients:1. Proteins
2. Carbohydrates
3. Fats
4. Ethanol (Alcohol)
5. Vitamins & Dietary Minerals
6. FiberOf these 6 components, the first four in the list all contain calories. Calories are basically the amount of energy stored within each of these nutrients. Calories are needed by the human body to fuel metabolism. Metabolism is the process responsible for turning food into the energy needed to support life. The two basic metabolic pathways responsible for the conversion of calories to energy are the anabolic pathways and the catabolic pathways. Catabolism refers to the set of metabolic pathways in which molecules are broken down into smaller units causing a small amount of energy to be released in the form of heat, while the remaining energy is used to drive the synthesis of an energy transport molecule called adenosine triphospate (ATP). ATP is basically a molecular form of stored energy and allows the transfer of chemical energy from one metabolic process to another. The metabolic processes that use ATP as an energy source also convert it back into its precursors allowing it to be recycled continuously. The ATP, created during catabolism, is then available to fuel the processes within the other metabolic pathway - the anabolic pathway. Anabolism is the set of metabolic pathways reponsible for the construction of new molecules from smaller units. Anabolism is responsible for bone mineralization, cell differentiation and growth, and muscle growth.Regulating calorie intake can affect both gaining body weight and losing body weight. Generally consuming more calories than the amount used by the bodies' current metabolic needs results in body weight gain. Consuming fewer calories than the amount needed by the body to fuel its current metabolic needs results in weight loss. For someone interested in attempting to either gain or lose weight it is very useful to know how many calories are needed, on average, to fuel the bodies current metabolic needs. I will refer to this number as the 'daily caloric need'. To determine the 'daily caloric need' it is necessary to first ascertain what is called the BMR or 'basal metabolic rate'. The human body burns calories 24 hours a day, even during sleep. The basal metabolic rate, which can be estimated by using the very simple formula you see below, is the number of calories the resting body would burn if absolutely no activity were performed in a 24 hour period.Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )Now that the BMR is known, applying an activity multiplier to this number will result in a fairly accurate estimate of the number of calories needed by the metabolism to fuel typical activity level and basic metabolic processes. Here I am using the Harris Benedict Formula.To determine the 'daily caloric need', multiply the BMR by the appropriate activity factor, as follows:1. If you are sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2
2. If you are lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
4. If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725
5. If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9 Now that the 'daily caloric need' is known, it is very easy to figure out how many additional calories need to be consumed to gain weight or how many fewer calories need to be consumed to lose weight. For the person trying to gain weight, sufficiently increasing calorie consumption over the 'daily caloric need' will cause body weight gain. A pound of body weight is roughly equal to 3500 calories, so if the goal is to gain one pound of body weight a week, 3500 excess calories should be consumed during the course of one week. Take 3500 and divide by 7 (days in a week), and the resulting 500 is the number of extra calories that need to be consumed each day to reach this goal. The composition of the food calories consumed, ie. the amounts of proteins, carbohydrates and fats, is also very important to promote lean muscular gain. See the article, Eating: Lean, Muscular, Weight Gain. While eating excess calories will invariably produce weight gain, it is important to remember that the goal is to gain 'muscular' weight, not to increase storage of body fat. When using this method to gain weight it is highly recommended that considerably more intense exercise be performed to promote an increase in muscular weight.For someone trying to lose weight, the same basic principles apply. 3500 calories is roughly equal to one pound of body tissue so therefore, limiting calorie consumption to 3500 below the 'daily caloric need' in one week should produce weight loss close to one pound a week. That's 3500 divided by 7, giving a result of 500. So, 500 fewer calories than baseline (calculated above), need to be consumed each day to reach the goal for the week. Here again, the composition of the food calories eaten during this time is very important. See the article, Eating: Lose Weight & Retain Muscle. Unfortunately reducing calories can also negatively affect the metabolic rate, slowing it down, and limit the amount of weight that can be lost. To compensate for the slowing metabolism, an additional 30 to 45 minutes of cardio-vascular exercise, added to the daily exercise routine, will help stimulate metabolism and increases the number of total calories burned. At a body-weight of 175 lbs., 30 minutes of cardio exercise will burn between 300-500 calories. This increases the total daily caloric deficit to 800-1000 calories and the weekly deficit to 5600-7000. At 7000, that's going to be very close to 2 pounds of body-weight lost each week.Now it's important to remember that this is merely a guideline and many, many other factors can, and will produce great variation among the individual results realized through the use of this approach. Genetic factors, general health, a prior history of exercise experience and poor diet or nutrition can all contribute to a decrease in the effectiveness of this technique. It truly is not possible to emphasize enough the importance of consuming good high quality protein, adequate amounts of long chain complex carbohydrates and at least some omega-3 fatty acids, particularly while attempting to either lose or gain weight. More about this later. [http://www.sanantoniocomputerrepair.net]San Antonio Computer Repair [http://www.themusclefactoryonline.com]San Antonio Personal Trainer Bryan KellerArticle Source: [http://EzineArticles.com/?Using-BMR-and-Daily-Caloric-Need-to-Gain-Or-Lose-Bo...] Using BMR and 'Daily Caloric Need' to Gain Or Lose Body WeightMake sure that you check out the Calories To Lose Weight blog For more information on how to lose weight quickly.
Monday, August 30, 2010
3 Quick Tips For Weight Loss
Sunday, August 29, 2010
Great Abs In 7 To 14 Minutes
Abs
Everyone wants a tighter tummy. Guys want a six-pack… ladies want a slim, firm waistline… and yes, some want a six-pack too.
Why be sexist? ; )
So needless to say people are freaked out to find that I train my abs in about 3 minutes.
Total.
Here’s how:
Let me give you the dirty facts about my abs. They are the worst part of my body… and one of the best parts at the same time. The “worst” bit has nothing to do with muscles or even bodyfat most of the time… but SKIN.
Remember, I was obese… 46-inch waist and 38 percent bodyfat. So my skin got pretty messed up. It never quite recovered from that and I have a “bit” of loose skin around my abs. Drives me nuts. I may have it removed! ; ) But other than THAT… my abs are pretty good. Here’s a pretty recent shot (after a workout taken with an iPhone… so hardly a professional shot… but you get the idea… )
This is after THREE MINUTES of ab training done 2-3 times a week.
Let me spell out my thoughts on this:
If you are training your abs longer than 7 minutes a week you are doing something wrong… or you’re just wasting your time. Sorry to break it to you, but abs develop fast. It’s the BODYFAT you need to focus on. Still, you need abs… and my HDT-Style Training in 7 Minute Body and 7 Minute Muscle will get you those abs uber-fast:
7 and 14-Minute workouts <—about HDT
Go watch and read how it works now.
Before you do, let me give you a substitute exercise for one of the three I recommend during my “3-Minute Abs” routine (found in both books on the page above.) Hanging leg raises… they are the best when done the way I show you in my book. BUT some people do not have the gym or the straps I recommend.
So do this instead: Leg raises on a Swiss Ball, bench or even off the floor.
Here’s the tip: Raise the legs, pause at the top for 2 seconds and blow ALL of your air out. Contract your abs HARD at the top.
Then and ONLY then lower the legs slowly. If you do this right there’s no way to get more than 15 reps. I get about 8 before my abs give out!
That’s all it takes. You do NOT need “high reps” to develop your abs. In fact LOW reps work better…
You just need resistance… and my way of training gives you plenty. This means a LOT less time doing the exercises and a LOT MORE time enjoying the nice set of tummy muscles you’ve built. Sounds like a plan.
P.S. Here’s the latest for those interested in my ongoing legal issues with selling rights to a publisher. This concerns YOU as the price for 7 Minute Muscle and 7 Minute Body will NOT be under my control as soon as the contracts are signed. This was supposed to happen today… but as luck (for you!) would have it, I got caught in Austin traffic at 5:30pm and missed my 6:00 meeting with the publishers. The president leaves town tonight-Sunday.
SO NOW… I can extend my half-price (more than half-off the Advanced Videos!) for a few more days…
… so go here:
7 and 14-Minute workouts <—discount
P.P.S. In case you’re wondering, this is not a clever marketing ploy… 7MM and 7MB are both being acquired by a publisher.
The recognize the amazing benefits this style of workouts offer anyone at any age… fatburning and muscle-shaping…
Otherwise they would not be writing such a nice check… : ) I bought a Jeep with it. So it’s not making me a millionaire or anything, but it’s nice to have my hard work rewarded! Even nicer than that, I get the chance to almost give away my “baby” to you if you don’t have it already…
When the deal is done, here is what you can expect to happen:
1. The page below WILL change, and that includes the price… they think the price is not right. (I think that means too low… ha… ; )
2. The specials will end due to the fact they will send millions of people to the site rather than a few hundred thousand (my readers and my] affiliates send about that much.)
3. The book will end up in some bookstore eventually… and that’s FINE unless they want to alter the content… which I have a provision to prevent.
Sorry to ramble on about this, but I want you to know the integrity of the guy sending you emails every day…
Sure, I like to make a living. Who doesn’t? But I won’t sell my soul to do it. I won’t give up what I KNOW works to make a buck or two… so that means I maintain TOTAL creative control over these books even after the publishers take over. In fact I’m negotiating a position WITH this firm so I can make SURE I maintain control… and folks, I HATE working for other people!
But it is worth it… IF I can keep the quality of the materials where they are. And they are 100% solid.
And right now they are 200% cheaper than normal… so if you don’t know what all the fuss is about with all of this “7 minute workout” stuff (I prefer the 14-minute advanced workouts, which you can get too) … then hop over here:
7 and 14-Minute workouts <—discount
Saturday, August 28, 2010
Pre-Meals One Secret To Weight Loss
Friday, August 27, 2010
A Mourning Routine Can Help You Lose Weight And Better Your Life
So after my cheat day I feel a little sluggish. Don’t get me wrong I had a good time while I was there and enjoyed all the food. It was just a long day, too much junk food and too many beers. All afternoon at the baseball game and then watching the Packers run all over the Colts. So today will be a day that I get back on track. This post is not really about “Calories to Lose Weight”, but it is something that really helped me.
A few months I had a real hard time getting up in the morning. My bed just felt way too comfortable. I also have been doing martial arts for a while now. So what does this have in common? Doing some research on the best stretching methods, the best way to obtain what the book called “instant flexibility” is to do dynamic stretching in the morning. My problem was this getting up early enough to do this.
So what I started doing one day was as soon as the alarm went off I jumped right out of bed and got dressed the instant I got up. I laid out clothes out the night before. I then throw some cold water on my face and use a certain breathing technique to make me more alert. After about 2 or 3 minutes I start feeling more energized and start doing my dynamic stretching.
I originally started doing this to be more flexible but in the process I found that it much more than that for me. I felt more energetic and focused throughout the day. I also noticed that after a couple of weeks I started lose some more weight.
Another huge benefit I noticed was it gave me time to plan my day. After I did 10 minutes of dynamic stretching I did another ten minutes of static stretching. During this time I thought about my day and what I wanted to accomplish. I pictured completing each task being done. I also pictured my actual workout later in the day saw how hard I was working out. I saw the meals that I was going to eat and imaged how much I enjoyed it and how thankful I was for all the energy that the meal provided for me.
After doing this for a few weeks I found that I was getting more done. I was more efficient. I was exercises harder through my workouts and was less sore the following day. It also seemed like I had more free time. Who would have thought by getting up 30 minutes early and doing this routine would do so much. It helped in every area of my life. I urge that you come up with your own morning routine. I also recommend an evening routine as well. This can do wonders for anything in your life you want to improve.
One more diet tip before I leave. Make sure that you consume some type of protein after you complete the workout. The usually recommendation for the majority of people is 20 grams of protein. This will also help you control your hunger throughout the day.
Thanks for reading
David Renier.
Thursday, August 26, 2010
Calories And Cheat Days
It’s my companies annual baseball outing. So I am probably going to have at least 1 cheeseburger with onions, mayo and mustard, one brat, and probably 6 beers. I know that this is not the healthiest meal but hey it’s a cheat day. But I will still be OK overall if you average all my calories.
I guess the important thing that I really cheat like this rarely. I actually have different types of cheat days. Some are just one meal and others, like holidays, I eat whatever I want. The amazing thing is that even I those cheat days I do not eat as much as I used to. It all has to do with the times and quantity that I am accustomed to eating now. I will explain more about this tomorrow.
In short I wanted to tell you that it is OK to cheat on your diet once in a while. In fact I believe that it is almost necessary to do so. Your body does not like change. If you consume too little calories for too long your body will actually slow your metabolism to maintain its weight. Again, more on this tomorrow. If you can’t wait then you may want to take a look at the Diet For Abs blog. There is a lot of good info here.
See you tomorrow
Calories To Lose Weight
One easy method is using the Basel Metabolic rate. This is the amount of calories that expend if you did nothing but lie in bed all day. Obviously, you do more than lie in bed all day. That is why you multiply this number by an activity multiplier. Now you should have a somewhat accurate number of the amount of calories you expend in one day.
So here is the formula:
Body Fat for Men
Lean Body Mass = (Weight * 94.42) – (Waist * 4.15)
Body Fat Weight = Weight – Lean Body Mass
Body Fat = (Body Fat Weight * 100) / Weight
Body Fat for Women
Factor 1 = (Total body weight x 0.732) + 8.987
Factor 2 = Wrist measurement (at fullest point) / 3.140
Factor 3 = Waist measurement (at naval) x 0.157
Factor 4 = Hip measurement (at fullest point) x 0.249
Factor 5 = Forearm measurement (at fullest point) x 0.434
Lean Body Mass = Factor 1 + Factor 2 – Factor 3 – Factor 4 + Factor 5
Body Fat Weight = Total bodyweight – Lean Body Mass
Body Fat Percentage = (Body Fat Weight x 100) / total bodyweight
To Figure out your BMR we need our lean body mass in kg
Lean Body Mass in kg = LeanBodyMass / 2.2
BMR = 370 + (21.6 * Lean Body Mass in kg)
Finally we need to multiply this number by our activity
Sedentary = BMR * 1.2
Light Activity = BMR * 1.375
Moderately Activity = BMR * 1.55
Very Active = BMR * 1.725
Extremely Active = BMR * 1.9
Now that you have this number all you need to do is on average consume less than this. To give you an idea of how many calories to cut, there is 3500 calories in a pound of fat. That is why a lot people follow the idea of cutting 500 calories from this number a day. Then they exercise to expend another 500 calories. This will lead to 7000 less calories a week for a 2 lb per week weight loss.
Well I hope that you enjoyed this first post. I know that this may sound like work at first but in future post I will tell you how to make this process easier and in ways you do not have to count calories.
Talk to you soon.
PS - If you like abs exercises I just found some great ones. Check out this lower abs exercise site.
Wednesday, August 25, 2010
Calories To Lose Weight Info
I am a fitness fanatic. Always looking for the best information out there. Whether it be nutrition, exercise or motivation.I am always looking for something that will give me the edge. You may also want to check out my other blog at Calories To Lose Weight. I try to keep all my blogs update but there is a lot on archived info on that blog.
I am really excited about creating this blog. I hoping that the information you find will really help you in your fitness goals. I am also hoping that I will learn from all of you as well, so make sure that you leave a comment. I am really hoping that this is a one stop shop for all your fitness, nutrition and motivational questions.
Thanks For Visisting!
David Renier