Weight Loss
Have you been trying forever to loose that unwanted weight around your midsection? Spending hours doing cardio without seeing all the results that you want? If you have then I'm here to help. The science behind weight loss is quite simple and with a little hard work and effort, together you and I can make that weight fly right off.
To help start you off in the right direction, here are a few things that you need to know if weight loss is your first priority:
First, when trying to loose weight the most important number that you need to remember is 3500. That number is the amount of calories that you need to burn in order to loose 1 pound of weight. So how does this play into the number of calories that you need to eat through-out the day? In order to answer that question you first need to find out what your Basal Metabolic Rate (BMR) is. To do this simply search BMR formula in any search engine and input your information into the BMR calculator given. You can also contact me with your age, weight, gender, height and activity level and I would be more than happy to give you a detailed outline to your bodies calorie needs.
Next, you need to determine what your heart rate should be while training. To do this part we use a formula known as the Karvonen Formula which is considered the gold standard in determining your daily calorie needs. Below are step by step instructions on how to put this formula to use.
220 - Age = Maximum Heart Rate
Max Heart Rate - Resting Heart Rate (HR when you first wake up) = Heart Rate Reserve
(Heart Rate Reserve x Training Intensity %) + Resting Heart Rate = Target Heart Rate
The above formula is used not just for weight loss, but for all forms of training. The important thing to know with this formula is that when inputing your "Training Intensity %" weight loss requires an intensity level between 55% and 70%.
Now that you have your BMR and your Target Heart Rate, the final step in determining your calorie needs is to factor in how many calories you will burn during any given activity. Your goal in selecting your daily caloric needs should be to cut 500 calories per day off of your BMR and to burn the rest through exercise in the heart rate zones that you figured out using the Karvonen Formula.
Knowing these numbers is just part of the battle. Frequency, Intenstity, Time, Tempo and Exercise Selection are all very important parts that need to be considered in order to have a fully sucessfull experience in your journey to a lighter weight.
Contact me today with your goals and any questions or concerns that you may have when trying to start a new weight loss program.
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