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How Much Should You be Eating? |
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10/7/08
Are you trying to do better about eating? Trying to eat the right foods at the right time in the right portion amount?
Well one of the first things you need to do to help yourself create a caloric deficit and thus lose body fat is calculate how much you need to be eating.
A pretty easy rule of thumb to follow is to take your body weight and multiply it by 15. This is the amount of calories you need to maintain your current body weight. I weigh 200lbs. 200x15=3000calories. Therefore, according to this rule I need to eat 3000calories per day to maintain my current body weight.
In order to lose weight and body fat you will need to reduce the amount of calories you take in to be below your caloric needs for weight maintainance. A good place to start is a 15-20% reduction in calories to achieve weight loss. To determine this, simply reduce fifteen by 20%, which is 12, then multiply 12 by your body weight. For me 200x12=2400calories.
According to this theory I would need to eat 2400 calories to achieve weight loss. If 1lb of body fat equals 3500calories, I should lose about 1lb of body fat every 5.8 days.
In summary, if you are trying to lose weight/body fat, you need to be eating less than your body burns. To determine what you need to be eating, multiply your body weight by 12. This is the number of calories you should eat each day.
Make it a great day San Antonio
Nicholas Wood
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
(210)415-5934
www.sampt.com
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Fabulous Figure in Five Steps |
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10/6/08
This morning was the start of our new October Fitness Boot Camps! Thanks to everyone who joined us and thanks to those of you who will start in our afternoon program today at 5:30pm and those of you who will start our beginner program tomorrow at 5:30pm. Boot camps are a blast and I am excited to see what kind of results we can get you in the next 4 weeks!
Today we are also starting our new Fabulous Figure in Five Steps competition. I have created a "scorecard" that has points designated to 5 different activities that should be accomplished on a daily basis as well as 5 activities that should be completed on a weekly basis. Each day you will fill out the scorecard and at the end of the week you will total up all your points and e-mail me the total. The person with the highest total number of points will win a free massage.
If you are a client here at MPT, I will give you a scorecard the next time I see you and/or you can download it when I send it in a newsletter to your e-mail box in just a minute.
If you are not a clients here, but you would like to participate in this challenge, we would love to have you. Simply send me an e-mail, make sure the subject is "Fab Five" and I will send you a scorecard.
I am looking forward to this competition and to see how it will help you all in the chase for results.
Make it a great day San Antonio!
Nicholas Wood
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
(210)415-5934
www.sampt.com
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10/3/08
With the weather turning nice in the evenings, Sarah and I have been venturing out to our local parks to get a great workout before we call it a night.
For those of you that are in my boot camp, you already know some of the things that we can do in a park to get an exceptional workout. For those of you who have not been to your local park lately I highly recommend doing it as it is a fun way to change the pace of your workouts.
Here are some tips for getting a great workout in the park:
Run- It sounds simple, but parks are big and just jogging from one spot in the park to another can get your heart rate up!
Be creative- If you are like me you mind needs stimulation while you are working out. Try to create an obstacle course for yourself while running through the park. Tired of running? Try a bear crawl or crab walk for a few hundred feet! Too embarrased to do a bear crawl on the joggin trail? Try to shuffle instead!
Use Props- Parks have all kinds of great equipment to use if you are creative! A picnic table is a perfect place to do incline or decline pushups. Benches work great for box step-ups or box jumps. Curbs are perfect to use as an aerobic step for various exercises. Monkey bars seemed easy when you were a kid. Could you cross a set now?
Have Fun- The point of leaving the gym/studio for a workout is to change things up and to give you a new pep for working out! Take advantage of this opportunity and have fun doing it.
If you are looking for a great workout, then go out tonight with your spouse to a local park and create your own 30min. workout. You will have a great time and your body and mind will thank you for it.
Make it a great day San Antonio!
Nicholas Wood
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
(210)415-5934
www.sampt.com
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9/26/08
Are you tired of the same old cardio routine you have been through a million times! Try a HIIT session with a new type of cardio to change things up and really challenge your body!
Here is an example:
If you are currently jogging for 3miles, then change it up and do a HIIT session of swimming 50m and then resting for 1minute. HIIT stands for High Intensity Interval Training. This simply means to push your body really hard for a short period, 30sec-2min, and then to move slowly and let your heart rate come down for an equivalent amount of time.
This small change to your workout will do wonders for you as it will cause your metabolism to work at a higher rate thoughout the day!
Make it a great day San Antonio!
Nicholas Wood
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
(210)415-5934
www.sampt.com
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9/9/08
There are very few people that I know that enjoy going to the gym or going for a run. Most of the people that I know enjoy either of these activities are people that have been in an exercise routine for a long time. So, if you are new to exercise, how do you keep yourself from getting burned out from exercise?
My suggestion is to find a hobby that is exercise, but doesn't feel like exercise. If you like sports, then playing pickup games is a great way to stay in good shape without feeling like you need to go to the gym 5 times a week. If sports are not your thing, then maybe you like hiking or kayaking or playing tag with your kids!
One of my goals here at MPT is to keep my clients from feeling bored of their workouts and getting burned out. I try to change workout routines frequently so that people never know what is coming. No matter what though, going to the gym can seem to be mundane at times. If you are in a rut and having a hard time going to the gym, then try to find a hobby that will make you active. It won't necessarily replace the benefits you can receive in the gym, but it can keep you from getting in worse shape while you take a little time off.
Make it a great day San Antonio!
Nicholas Wood
This e-mail address is being protected from spam bots, you need JavaScript enabled to view it
(210)415-5934
www.sampt.com
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