*** The next best thing for geeks to get in shape ***

[kwschs]

:thumbsup: Being an AVID triathlete myself, and well established,


EDIT
------
www.tri3kevin.com/phpBB3/index.php is where the forums are located for now, but will eventually be moved to geeksweat.com when its finished, so go ahead and make an account! (You won't lose the account when I make the new forums).

Looking forward to surprising you guys there , p.s. ofcourse I have a WoW Section on the forums ( stop asking :p)
-----------

I have created a website which to my belief could help many other people like I was once.

A GEEK

Us Geeks tend to spend way to many hours on the computer, and whatever you want to call it, addiction or what not, you NEED help. I am creating this site (which should be live next week) with FULL indepth video tutorials etc, on how to turn your life around.

Most of the exercises I recommend take about 10-20 Minutes per day at the start. Its not just the workouts that I inform on though, I offer nutritional lifestyle changes , as well as habit changes also. All these together will start to make exercising a habit and FUN (the most important). Once you advance further into the programs I am setting up, they will cap at 45 minutes. If you are still seeking something harder, its time to move on from house hold exercise and hit a gym, YOUR READY!

I figured I'd let you guys know first, being a part of this community. Hopefully it all turns out well :).

Let's face it, no one wants to be the out of shape fat guy, and trust me, I'll help you EARN that 6 pack you see in the movies.

:thumbsup: Anyonewho would like to help (coding wise i am the best web developer, but am ok) please post here also).

I apprecaite your support, and am taking all recommendations if you guys would like to see something.

-Kevin :thumbsup:

[kwschs]

ps. - NO WEB LINK till its ready for release , sorry ;)

[Talamarr]

How many accounts can I have on your website?

[Perrigrin]

How many accounts can I have on your website?LOL!!

Seriously though, very interested in this - Keep us posted!

[Drizzit]

Let's face it, no one wants to be the out of shape fat guy, and trust me,
I use to be in great shape then i met my wife... need i say anything else?

[Talamarr]

I use to be in great shape then i met my wife... need i say anything else?

I was ALWAYS in the best shape whenever I was single.

[kwschs]

Its never to late, infact

My dad is 41, with his wife around 39. I am 19 myself in Florida.

They started a workout program, which was actually very good, involved nutritional change , etc. It was for 1hr 30 mins per day, and all they needed was home weights etc, and some mats (none of which you need on my site by the way). The problem was, they had no one to hold thier hand, they had a video to watch and do it. They stopped after the third week, and he went back to his red bull addiction, and her coke, along with going out to eat every night.

What I hope my web site can offer is a community where people can help motivate each other as well as having knowledge come from very exp. people.

[Thulos]

How many accounts can I have on your website?This would be great to know, because if we can have say 5 accounts we can just workout for 4 minutes and it equal a 20 minute workout!

[Talamarr]

Sounds interesting, I'll be checking it out.

I lost 45 lbs a few years ago and it was much easier than I thought it would be just by doing simple little things.

But I really think the single biggest problem for gamers is lack of sleep. You will gain so much weight just but not getting good, regular amounts of sleep. It really screws up your body.

Anyway, can't wait to see it and help contribue/participate/etc.

[kwschs]

I love it! lol

Sorry 1 account is limited per person. Just like here on these forums. Thanks for your imput talamar. And yes that was another thing i was going to talk about on my site, in the balance section. I only get about 7hrs of sleep a night ( dont know if you guys think thats alot haha) but it works very well and I would recommend that being the minimum to live on.

[-silencer-]

It was for 1hr 30 mins per day
Do that 5x a week and everyone can get into shape quite easily. I've known a lot of previously-pregnant moms getting a killer body back quite quickly just by doing this for a couple months. Christina Aguilera is doing it to get back into shape right now too.

The trick is to simply not make excuses for cutting time, effort, or intensity short, and not blow it all eating a box of cookies or 12 pack of beer/soda afterwards. Most people can handle eating 1500-2000 calories a day with 90 minutes of weights & cardio and still lose 2-5 lbs a week.

[Talamarr]

The trick is to simply not make excuses for cutting time, effort, or intensity short, and not blow it all eating a box of cookies or 12 pack of beer/soda afterwards. Most people can handle eating 1500-2000 calories a day with 90 minutes of weights & cardio and still lose 2-5 lbs a week.

This. It really is that simple.

[kwschs]

True, it can be that simple, but the problem is, 95% of people ARE doing that now.

The site I am creating will be a place for people to start, and progress, all while joining a great community. Some people really are also in need of what type of food they should be buying at the GROCERY store also, and how to read certain things like nutritonal facts.

[Bellicus]

Some people really are also in need of what type of food they should be buying at the GROCERY store also, and how to read certain things like nutritonal facts.

That'd be great to learn. I know what is healthy and what is not but still not exactly sure what I need to buy to have a balanced diet. I've dropped the cokes and just went to water and juice. I just want to avoid buying all those protein buckets that you buy at GNC or Vitamin Shoppe, which cost way too much money. :thumbdown:

Keep us posted!

[-silencer-]

Some people really are also in need of what type of food they should be buying at the GROCERY store also, and how to read certain things like nutritonal facts.
Fruits, veggies, natural fats from dairy, meat, and nuts.. avoid trans fats and refined sugars, which means avoid high fructose corn syrup, hydrogenated/partially-hydrogenated oils, mono & di-glycerides. Just because a "serving size" says it contains 0% on a nutritional label, doesn't mean it doesn't have a certain amount of that component.. just less than .5% of the serving size. If a bag of chips has 12 servings and 0% trans fats, but the ingredient list shows hydrogenated oils or mono/di-glycerides, it can actually contain quite a bit of trans fats. Natural fatty acids in nuts (almonds!), fruit/veggies (olives & avocados), and many meats (fish!) products are not only very healthy, but essential for human tissues to survive.

It's not difficult to be smart about it. If it's a sort of 'dessert' or 'sweet' food, chances are it's high in caloric and refined sugar content. Eat what is widely known to be healthy foods, but double-check labels for those refined sugars & hydrogenated oils. You'd be stunned to see how many foods use high fructose corn syrup and hydrogenated oils.. all to improve shelf-life and reduce costs.

[kwschs]

To be honest, I love seeing someone in GNC drinking a red bull and buying protein, when i can tell from a glance they are at like 25% body fat. That is the worst way to do it.

It is further in detail on my site, but a general idea of some good foods to eat in general, whether working out or not, are things like chicken (not fried, im talkin grilled etc) rice, salads, veggies, fruits, water, etc. And to be honest, unless your burning 5000-6000 calories a day as I am, there is no need for what people consider "the extra cookie" once a day. My coach requires that I eat choclate and he makes me show him the wrappers (pathetic I know) because im nutso about eating healthy, and there needs to be a balance.

[antishadow]

I've found while getting in shape after a lazy period is that accountability always helped a ton. I don't know what features besides the videos and such you have planned but one suggestion would be a daily email in the evening sent to registered users that says just one thing:

Have you done your exercises today? (or something to that effect)

Then have Yes/No links that answer directly from the email without having to login, mess with stuff, etc.

Then track those and chart them, whatever. Possibly stick in the email a short blurb.

Just tossing out ideas - I'll be checking this out when you release.

[-silencer-]

Losing weight and staying healthy is a fundamentally simple 3 areas:
- Maintain steady calorie range for your age/sex/weight/activity level.
- Maintain steady exercise involving both weights and cardio.
- Maintain healthy diet to include essential fatty acids, nutrients, vitamins, protein, calcium, fiber, and sugars.

Calories..
Most people will fall somewhere between 1250 (very light women) and 2500 (larger men) to maintain current body weight. There are exceptions above 2500 calories for the extremely active, but shouldn't be any adult needing fewer than 1250 calories.

Exercise..
Everyone should have a steady amount of both resistance (weight) training and aerobic exercise.
Weight training is used to maintain muscle mass and skeletal strength. Bones become weak if not stressed. Muscles are burnt for calories if not used. Use light weight with many repititions to stay toned and not build larger muscles. Use heavier weight with less repitition to increase muscle size, which helps burn more calories. Do weight exercises without resting too much between sets - think of it as another form of aerobic exercise while you're doing it. You do not need to exercise a muscle group more than once a week, so each day, rotate to a different muscle group to cover all muscles every 5 days of working out.
Aerobic exercise is the calorie burner. If you do not do any weight training, you will burn muscle as well as fat, which reduces the amount of calories you'll burn due to decreased muscle mass. Always do a minimum of 60 minutes of aerobic exercise at a fairly intense level, and try different exercises every day (or every few days). Aim for 75-90 minutes of aerobic exercise after 15-30 minutes of strength training.

Diet..
Food choice..
Forget all those fad diets, including basically blind low-carb / low-fat diets. You need the various nutrients that come in various higher carb and higher fat foods, but you need to eat those correct foods. First, definitely eliminate ALL fast food. Also, many menu choices at restaurants that appear healthy simply have too many calories to be worth it. If you must go out to eat, order something healthy (chicken salad with vinagarette dressing, or fish & veggies) and cut the portion size in half. Avoid (although practically impossible to eliminate due to most bread selection) foods with high fructose corn syrup, hydrogenated/partially-hydrogenated oils/fats, mono- and di-glycerides. Avoid all foods containing more than small amounts of sodium (salt). For drinks, nothing is better than water. Fruit juices are good for you, but you need to watch the number of calories they contain. Make a pitcher of water with 2 freshly squeezed lemons and limes for a tastier low-calorie drink, and it'll cost less than two 2-Liter sodas. A glass of red wine a few times a week is fine.
Cooking..
Fruits & veggies are best eaten raw, since nutrients are leached out into the water when boiled/steamed, but a light warming can be used for 'softening.' Grill or (preferably) bake fish/meat products. Only use extra-virgin olive oil as a cooking oil. Do NOT ever add salt, but other spices are fine. Fish and chicken are better choices for meat, and 1-2 eggs a day is fine as well. Avoid high-starch foods like white potatoes and white rice. Go with sweet potatoes and brown rice in moderation instead.

[Yesh]

Some people really are also in need of what type of food they should be buying at the GROCERY store also, and how to read certain things like nutritonal facts.

That'd be great to learn. I know what is healthy and what is not but still not exactly sure what I need to buy to have a balanced diet. I've dropped the cokes and just went to water and juice. I just want to avoid buying all those protein buckets that you buy at GNC or Vitamin Shoppe, which cost way too much money. :thumbdown:

Keep us posted!

What Silencer said is pretty much dead on. I'm sure kwschs will be going into more detail on this site. I'm looking forward to seeing this!



I just want to avoid buying all those protein buckets that you buy at GNC or Vitamin Shoppe, which cost way too much money. :thumbdown:


To be perfectly honest, you don't really need a protein supplement if you're getting enough protein in your diet. However I use Optimum Nutrition 100% Whey Protein (http://www.bodybuilding.com/store/opt/whey.html) to supplement my diet due to the fact that it's a nice/quick/easy way to fill out my daily protein quota. Plus the BCAA's in it make for a nice post-work out shake.

[kwschs]

Its nice to know there is knowledgeable (if thats a word haha) to help out ;p, looks like we'll have a strong community base

[Wilbur]

http://en.wikipedia.org/wiki/Kegel_exercise

^^ Pro tip.

[kwschs]

wilbur i love it! :thumbsup:

[Drizzit]

Took me like 30 minutes to find this... sry for the bad voice/lips only one i could find... This is what pumps me up
http://youtube.com/watch?v=9vMNTizkkVk

[Knapenburger]

If you need any guidance for web design/development give me a shout!

I am a php developer (self taught and all that) in my own free time (or what's left of my free time) and I do Interface Development for a living!

So maybe we can skillswap, you teach me the best methods of getting rid of my Stella Baby and I can help you out ;)


P.s. I have a slight redbull addiction..ever since I went to the redbull music academy.

[-silencer-]

P.s. I have a slight redbull addiction..ever since I went to the redbull music academy.
These "energy" drinks are horrible for you. Don't know how so many people got caught into thinking they're better for you than standard non-diet soda.

[Yesh]

P.s. I have a slight redbull addiction..ever since I went to the redbull music academy.

It's best to steer clear, but if you MUST ( I know I can't help it =[ )... try Guru (http://www.guruenergy.com/#/usa/drinks/guru/guru.php) or Guru Lite (http://www.guruenergy.com/#/usa/drinks/guru_lite/gurulite.php). 125g of caffine in the regular, and only 97mg in the lite... about the same as a cup of coffee.

[kwschs]

Its not that they are Horrible, but you need to take them into porportion. I only drink them the day of a triathlon race, to help boost my performance. The reason most people get the crash from them is because your body is use to the drink. When I get my boost, its because I never drink them, except for once in a while, so they provide for the reason i bought them for.

[Sanctume]

Aside form 12 oz curls drinking soda while playing WoW, repetitive mouse moments, and finger taps, what else exercise is there?

I suppose head banging while the iPod is on. 10 second sprints to the Cheetos bin and bio breaks.

I think it would be more effective you have a threadmill power the monitors, that way, the player will need to contantly move to play for hours at a time.

[Skuggomann]

What are you talking about man? i exersise every day for aroudn 45-80 minutes!




O'jeeeeeeea you know what im talking about Wilbur ;)









 

[Bradster]

Let's face it, no one wants to be the out of shape fat guy, and trust me,
I use to be in great shape then i met my wife... need i say anything else?This and exactly this, between that and sitting on my ass since 2003 playing video games.

[Bradster]

Aside form 12 oz curls drinking soda while playing WoW, repetitive mouse moments, and finger taps, what else exercise is there?

I suppose head banging while the iPod is on. 10 second sprints to the Cheetos bin and bio breaks.

I think it would be more effective you have a threadmill power the monitors, that way, the player will need to contantly move to play for hours at a time.I'd make it from Ogrim bank to the wind rider and most likely pass out on the tread mill.

[Stealthy]

Quoted from "Drizzit" I use to be in great shape then i met my wife... need i say anything else?


I was ALWAYS in the best shape whenever I was single.

This.

It's all too easy to fall into the comfort zone when you're in a relationship lol.

That said, I'd love to check out your web site when it's up an running. I'm keen to get back into shape again. :)

Cheers,
S

[kwschs]

Im working around the clock to get things going when not at work. Im looking at a release date of about the 25th-26th. Im going to launch the forums early so people can start talking there, and although it wont have any immediate guides (those will be on the site), i will start making personal workout programs for people free of charge etc, so it will be a great start. Those i may have up as early as tomorrow ;) :thumbsup:

Im expecting a huge turnout, as I've been around WOW for awhile and have a lot of people advertising for me. The reason I can do this for free is because of google adsense haha, and just keepin those links there really helps profit the site, atleast enough to pay for it, the rest is all my help for everyone else.

Lvl 18-19 on my 4x shaman and going strong tonight, needed a break from coding ;)

[Ðeceased]

hehe wilbur with probably the most important piece of information out there! :P


Calories..2500 (larger men)

*looks at general waist area* :S Am not a large man!!! :P I guess it rly depends on the amount of exercise :) I'm looking at 2150 just to maintain my bodyweight and do no exercise other than go to work :P or 2800 when I exercise.

BMR calc ('http://www.freedieting.com/tools/calorie_calculator.htm') usually works quite well for this'n - oh yeah and don't go into the extreme fat loss, it is considered the bear minimum your body can live on. Ie it will begin digesting muscle fibres and other tissue to sustain itself.

[kwschs]

I LOVED THE ARNOLD VIDEO

[Marathon]

Being an AVID triathlete myself, and well established,

I am serously looking to get into triathelons after this season of Marathons. I am moving this week and the new place has a 50 meter lap pool and I plan on subistuting one of my run days for a swim day. Further more, on one of my off days going to spend some time on the bike just to get into the habit of riding one again.

As far as getting into shape there is one simple forumal that basically works for everyone.

Decrease the amount of calories that you intake every day

Increase your level of activity

Equals weight loss

Works like a champ every time.

Also I have found that while alot people work out, spend a few days in the gym or run or whatever not alot of people have a fitness goal. By setting certain goals for your self your more likely to stick a work out / diet plan. Also by having a goal you can track your progress over a period of time etc ...

Best of luck on the website look forward to seeing it soon. Oh and what kind of triathelons have you done ?

[heyaz]

Some people really are also in need of what type of food they should be buying at the GROCERY store also, and how to read certain things like nutritonal facts.

That'd be great to learn. I know what is healthy and what is not but still not exactly sure what I need to buy to have a balanced diet. I've dropped the cokes and just went to water and juice. I just want to avoid buying all those protein buckets that you buy at GNC or Vitamin Shoppe, which cost way too much money. :thumbdown:

Keep us posted!

What Silencer said is pretty much dead on. I'm sure kwschs will be going into more detail on this site. I'm looking forward to seeing this!



I just want to avoid buying all those protein buckets that you buy at GNC or Vitamin Shoppe, which cost way too much money. :thumbdown:

To be perfectly honest, you don't really need a protein supplement if you're getting enough protein in your diet. However I use Optimum Nutrition 100% Whey Protein (http://www.bodybuilding.com/store/opt/whey.html) to supplement my diet due to the fact that it's a nice/quick/easy way to fill out my daily protein quota. Plus the BCAA's in it make for a nice post-work out shake.
I don't think you really need protein supplements either way. Health food companies created a market for that junk when there was never really anything wrong with real food. It's generally just heavily processed garbage, the equivalent of getting your carbs from refined flour. It doesn't digest properly because it's not real food, and like the "8 glasses of water a day" urban legend, if your body doesn't need it, it will come right back out.

[Anjuna]

Eat?! Who the hell eats these days?!

[Drizzit]

Eat?! Who the hell eats these days?!

Down to 1 meal every other day. Well she wants to eat everyday 4 times a day and go out for lunch and breakfast with her friends, so someone has to make the cut ;( .

[kwschs]

I have done Sprint and Olympic Triathlons this far, looking to get into half IM and IM in 1-2yrs. I want to get my off the bike 5k down to 17's first

Update: The forums will be going live today.

[Sarduci]

Here's the short version since I had a long version that rambled on and on:

Eat less calories than you burn.

Doing so will cause you to lose weight. If you want to be all buff, add exercise. Exercise /= weight loss

Stop eating things that come in a bag or a box. Eat more things you can find on a old family farm.

Sleep at least 7 hours a day if you can. If you can, it will cause you to lose less weight or actually gain weight. Sleeping more than 8 hours will not help you lose weight.

The big one: Don't buy junk food. If you don't have it, you can't eat it.

That being said, if not having enough time to work out for 1.5 hours a day every day comes from having a wonderful family and working hard at my job, then I don't mind packing on a few pounds.

[Sarduci]

The reason I can do this for free is because of google adsense haha, and just keepin those links there really helps profit the site, atleast enough to pay for it, the rest is all my help for everyone else.
When I see stuff like this it always gives me pause for second glance at what is truly going on.

[Drizzit]

Stop eating things that come in a bag or a box
But my appeals come in a bag :( and my milk comes in a carton which is like a box :( i'm going to starve.

Sleep at least 7 hours a day if you can. If you can, it will cause you to lose less weight or actually gain weight. Sleeping more than 8 hours will not help you lose weight.I have no clue what you where trying to say here. From how i read it, it says that if i sleep 7 hours i will not lose weight and i could actually gain weight. So if 7 hours doesn't help why would i care about 8 hours then? Doesn't matter i only get like 5 or 6 hours anyways.

[Sarduci]

Stop eating things that come in a bag or a box
But my appeals come in a bag :( and my milk comes in a carton which is like a box :( i'm going to starve.

Sleep at least 7 hours a day if you can. If you can, it will cause you to lose less weight or actually gain weight. Sleeping more than 8 hours will not help you lose weight.I have no clue what you where trying to say here. From how i read it, it says that if i sleep 7 hours i will not lose weight and i could actually gain weight. So if 7 hours doesn't help why would i care about 8 hours then? Doesn't matter i only get like 5 or 6 hours anyways.I get apples from a bin at the store and my milk comes in a pouch. ../forum/images/smilies/biggrin.png

Opps, that's a: If you can't, it will cause you to lose less weight

Sorry, typing while on a conference call. I thought that sounded funny when I read it again.

[kwschs]

The reason I can do this for free is because of google adsense haha, and just keepin those links there really helps profit the site, atleast enough to pay for it, the rest is all my help for everyone else.
When I see stuff like this it always gives me pause for second glance at what is truly going on.

I think you got the wrong conception of what i meant there ;p. Just wait for the site and you will see ;)

[Drizzit]

I think you got the wrong conception of what i meant there ;p. Just wait for the site and you will see

Any video of hot Asian girls doing yoga? :P

[Sarduci]

Any video of hot Asian girls doing yoga? :Phttp://www.google.com/search?hl=en&safe=off&client=firefox-a&rls=org.mozilla%3Aen-US%3Aofficial&hs=Ebr&q=youtube+asian+girl+yoga&btnG=Search

Just for you.

[kwschs]

Ive had several members from this community help test my forums, and its turning out to be a great success which you will enjoy. I'm looking at making them live around 9EST tonight. Keep posted!

[kwschs]

www.tri3kevin.com is where the forums are located for now, but will eventually be moved to geeksweat.com when its finished, so go ahead and make an account! (You won't lose the account when I make the new forums).

Looking forward to surprising you guys there :), p.s. ofcourse I have a WoW Section on the forums ( :thumbsup: stop asking :p)

[Farleito]

LOL! You guys are too funny.

It's a simple engineering problem. The mouth is 3 times bigger than the asshole, meaning you can take in 3 times as much as you can crap out. You're just going to get bigger.... accept it.

[kwschs]

Im gonna remember that for the rest of my life ;p

[Stealthy]

LOL! You guys are too funny.

It's a simple engineering problem. The mouth is 3 times bigger than the asshole, meaning you can take in 3 times as much as you can crap out. You're just going to get bigger.... accept it.

Hahah gold!

[Finges]

Short version:
Fatloss is just taking in less calories than you burn. To do this healthylike... you should break down your calories into 40% protein, 40% carbs, 20% good fats.

1. Find out how many calories you use in a day.
2. Subtract 500-1000 calories from that number. 500 calories per day = 1 pound of fatloss a week... 1000 = 2 pounds of fatloss per week
3. Figure out how many grams of protein/Carbs/Fat you need a day.
4. Configure a menu to fit into the above numbers.
5. Workout!



LONG VERSION:

From my research... losing fat comes down to one thing. Eat less than what your body needs... (Calories in < Calories burned).


Step 1: Find out how many calories you consume a day.

Your body consumes calories just sitting there... everytime your heart pumps or you breathe... you burn calories. The amount of calories your body would burn just by sitting in bed all day is called your BMR... or Basal Metabolic Rate. To calculate your BMR just plug in your stats into the following calculation:

BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs)
or for those not on the metric system
BMR = 66 + (13.7 X (weight in pounds/2.2)) + (5 X (height in inches X 2.54)) – (6.8 X age in yrs)

You then have to take your BMR and multiply it by your average activity per day.

1. If you are sedentary (little or no exercise) – BMR X 1.2
2. If your are lightly active (light exercise/sports 1-3 days a week) – BMR X 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days a week) – BMR X 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) – BMR X 1.725
5. If you are extra active (very hard daily exercise/sports & physical job or training twice daily – BMR X 1.9.

That is the amount of calories you'd need to consume to stay the exact same weight.

Step 2: Subtract 500-1000 calories from your BMR to find your daily caloric intake goal.

A pound of fat is 3500 calories. So to lose a pound of fat a week.. You need to have 500 less calories a day than your activity adjusted BMR. It is recommended that you don't lose more than 2 pounds of fat per week. Losing more than that will result in muscle loss... which is bad. So to figure out your daily caloric intake goal... take your adjusted BMR and subract 500-1000 calories to get your daily caloric intake goal.

Step 3: Figure out how many grams of protein/Carbs/Fat you need.

It's recommended that you get 40% Protein, 40% Carbs and 20% Fat in your diet.

A gram of protein is 4 calories
A gram of Carbs is 4 calories
a gram of fat is 9 calories.

Basic math tells us....
(Daily caloric intake goal X 0.4)/4 = Grams of protein
(Daily caloric intake goal X 0.4)/4 = Grams of Carbs
(Daily caloric intake goal X 0.2)/9 = Grams of Fat

Protein should come from lean sources:
Chicken
Tuna
Protein shakes
Fish
Lean steaks

Carbs should come from whole grain and veggies
Whole wheat products
Oatmeal
Legumes
Veggies

Fat should come from unsaturated fats
Vegetable oil
Fish
olive oil
canola oil
nuts
avacados
Fish oil
Flax oil

Step 4: Figure out a menu.
I am pretty bad at figuring out what to eat... but I'm pretty good at following directions. This is why I developed myself a daily menu of what to eat. This helps me not eat bad foods and stay on timing. This also helps in getting in all the nutrients/calories I need in a day. I used www.thedailyplate.com to figure out a menu that fits into my nutrient breakdown and caloric needs. You should try to eat 5-6 times a day... and evenly spaced intervals.. this will help you keep your energy up... and make sure you don't over eat or starve.

Step 5: Working out.
Most people think that cardio is the best way to lose weight when dieting. This is false. Cardio is a great way to burn calories.. but it does nothing to help you become a more efficient calorie burning machine. Each pound of muscle will help burn 50 more calories a day. Lifting weights will help you become thinner/slimmer much faster than cardio alone. Not only are you burning calories while lifting.. you're also building muscle which will help you burn more calories a day. Not saying don't do cardio... if you have the time.. do it... but if your only doing cardio.. you're not being as efficient as you could be.

[kwschs]

Short version:
Fatloss is just taking in less calories than you burn. To do this healthylike... you should break down your calories into 40% protein, 40% carbs, 20% good fats.

1. Find out how many calories you use in a day.
2. Subtract 500-1000 calories from that number. 500 calories per day = 1 pound of fatloss a week... 1000 = 2 pounds of fatloss per week
3. Figure out how many grams of protein/Carbs/Fat you need a day.
4. Configure a menu to fit into the above numbers.
5. Workout!



LONG VERSION:

Your method is not correct to an extent though. You can eat more calories then you burn. Most people think of calories as the same thing, but then there are healthy calories and bad calories more simply, and these are what can define the weight loss.

From my research... losing fat comes down to one thing. Eat less than what your body needs... (Calories in < Calories burned).

This is not corr


Step 1: Find out how many calories you consume a day.

Your body consumes calories just sitting there... everytime your heart pumps or you breathe... you burn calories. The amount of calories your body would burn just by sitting in bed all day is called your BMR... or Basal Metabolic Rate. To calculate your BMR just plug in your stats into the following calculation:

BMR = 66 + (13.7 X weight in kgs) + (5 X height in cms) – (6.8 X age in yrs)
or for those not on the metric system
BMR = 66 + (13.7 X (weight in pounds/2.2)) + (5 X (height in inches X 2.54)) – (6.8 X age in yrs)

You then have to take your BMR and multiply it by your average activity per day.

1. If you are sedentary (little or no exercise) – BMR X 1.2
2. If your are lightly active (light exercise/sports 1-3 days a week) – BMR X 1.375
3. If you are moderately active (moderate exercise/sports 3-5 days a week) – BMR X 1.55
4. If you are very active (hard exercise/sports 6-7 days a week) – BMR X 1.725
5. If you are extra active (very hard daily exercise/sports & physical job or training twice daily – BMR X 1.9.

That is the amount of calories you'd need to consume to stay the exact same weight.

Step 2: Subtract 500-1000 calories from your BMR to find your daily caloric intake goal.

A pound of fat is 3500 calories. So to lose a pound of fat a week.. You need to have 500 less calories a day than your activity adjusted BMR. It is recommended that you don't lose more than 2 pounds of fat per week. Losing more than that will result in muscle loss... which is bad. So to figure out your daily caloric intake goal... take your adjusted BMR and subract 500-1000 calories to get your daily caloric intake goal.

Step 3: Figure out how many grams of protein/Carbs/Fat you need.

It's recommended that you get 40% Protein, 40% Carbs and 20% Fat in your diet.

A gram of protein is 4 calories
A gram of Carbs is 4 calories
a gram of fat is 9 calories.

Basic math tells us....
(Daily caloric intake goal X 0.4)/4 = Grams of protein
(Daily caloric intake goal X 0.4)/4 = Grams of Carbs
(Daily caloric intake goal X 0.2)/9 = Grams of Fat

Protein should come from lean sources:
Chicken
Tuna
Protein shakes
Fish
Lean steaks

Carbs should come from whole grain and veggies
Whole wheat products
Oatmeal
Legumes
Veggies

Fat should come from unsaturated fats
Vegetable oil
Fish
olive oil
canola oil
nuts
avacados
Fish oil
Flax oil

Step 4: Figure out a menu.
I am pretty bad at figuring out what to eat... but I'm pretty good at following directions. This is why I developed myself a daily menu of what to eat. This helps me not eat bad foods and stay on timing. This also helps in getting in all the nutrients/calories I need in a day. I used www.thedailyplate.com to figure out a menu that fits into my nutrient breakdown and caloric needs. You should try to eat 5-6 times a day... and evenly spaced intervals.. this will help you keep your energy up... and make sure you don't over eat or starve.

Step 5: Working out.
Most people think that cardio is the best way to lose weight when dieting. This is false. Cardio is a great way to burn calories.. but it does nothing to help you become a more efficient calorie burning machine. Each pound of muscle will help burn 50 more calories a day. Lifting weights will help you become thinner/slimmer much faster than cardio alone. Not only are you burning calories while lifting.. you're also building muscle which will help you burn more calories a day. Not saying don't do cardio... if you have the time.. do it... but if your only doing cardio.. you're not being as efficient as you could be.

[Knapenburger]

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