Comparing Calories Burned and Calories Consumed

Welcome to our FAST December newsletter. It's winter and even active folks sometime struggle to get moving. Sometimes we need a reminder of what exactly our bodies need to operate.  A formula to determine calorie intake based on your current weight, gender, age and activity level can be found at: http://www.bmi-calculator.net/bmr-calculator/ - go to it and determine you basal metabolic rate.  Once you have determined BMR then go to Harris Benedict equation on the same page and figure in your activity level. For instance if you figure your BMR is 1500 cal. per day and you're moderately active then 1.55 x 1500 = 2,352 calories. Now if you want to loose a pound a week then take 3500 cal ( this equals a lb) and divide by 7 days in a week and you get 500 - so you need to eat less or burn off the equivalent of 500 calories per day and this ensure your 20 # lighter in 20 weeks.

The above formula is really very simple. The execution for many however is not. I have found that most folks will work hard in a personal training session or group exercise class and work less vigorously on their own. The number one most challenging area for most is to log total food and calorie intake. Those that exercise and log food always have success. Those that exercise and refuse to log and ultimately hold themselves responsible with regards to portion sizes nearly always fail - unless their exercise is the volume of training for an Ironman.

Why is logging and tracking so important? Because it is very easy to undo the calories burned with those you take in. Following are some examples for 150# person:

• Walking for 30 min. 145 calories- then drinking a medium cappuccino- 288 calories = a 143 calories gain. Drink a plain coffee instead with a little skim milk and you have zero calories. You loose!
• Bike for 30 min. at a moderate pace- burn 285 calories - Eat a supreme burrito at 430 calories = 145 calories gain. Eat a Chicken soft taco at 190 cal. and you loose 95cal.
• Swimming for 30 min. moderate effort = 250 calories - Eat a store bought blueberry muffin at 450 calories and you ad 250 cal. Ea a banana at 100 cal. and a 2 plain eggs at 120 cal. ( 220 total) and your ahead 230 calories.
• Yoga for 30 min. - 90 calories ( and a lot of mental therapy) eat a small donut at 250 cal and gain 140 cal. Have 3oz of non fat cottage cheese at 72 cal. and you still loose and gain a high protein healthy start.
• Running - for those who think that you can burn anything off- at 10 mph which is a 6 min, per mile pace- 570 cal. in 30 min. (this does however show how exercise intensity matters) - eat a helping of nachos and cheese at 600 cal and you still gain. Eat 5 bananas and your still ahead!

Lance Armstrong said that even with the calories he burns racing, he cannot eat whatever he wants. Also remember what my first client today was reminded of following his multiple beer and snack Packer party. Your ability to exercise will be affected by what you intake. Fifteen minutes into the session this client wasn't feeling great. Fifty five min. in and beginning cool down we had worked off some of the demons and forced enough water into his dehydrated body that he stated he felt much better. Disciplining your output and input will result in your meeting your weight goals. Do the difficult and necessary things, the reward is more than worth your time.