Posts Tagged ‘weight’

How to eat?

February 9th, 2010

If you want to be beautiful, start by taking a hard look at yourself and ask yourself “Could you shed a few pounds?”

It’s going to be hard to be beautiful or to even feel beautiful if you don’t even believe in yourself and feel in control of your weight.

But weight itself is a distraction. Why?

Well, for if you are within a healthy parameters for your height, being obsessed with losing weight could be just a way of never being happy with yourself.

Work out if you are worrying unnecessarily.

Try to motivate yourself… Well, like me I always put a poster of a sexy hottie next to my mirror and in front of my threadmill and at times I hang out with my friends who have hot bods. That’s how I keep myself focus.

Take a look at your Body Mass Index or in short we called it BMI. Your BMI is basically your weight in kilograms divided by your height in meters squared.

Say you are 60kg and your height is 1.6m,

Your BMI = Weight (kg) divided by (Height x height in meter)

What is the range like?


Less than 18.5 = underweight

18.5 – 24.9 = HEALTHY WEIGHT

25 – 29.9 = overweight

30 – 34.9 = obese

35 – 39.9 = very obese

40 or more = extremely obese

If your BMI is more than 25, it’s time to shift some fat.

Start with making some changes to your diet such as substitute processed, refined carbs – yeah all your pasta, white bread or cakes for whole grains.

Eat more protein and less of the wrong kinda fats.

Get your sport gear on and start exercising say for about 45 minutes session for three times per week.

If you hate running or jogging, try brisk walking or riding the elliptical trainer.



Determining your daily caloric needs

July 11th, 2009

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The first step in determining how many calories you need to consume is to estimate your Basal Metabolic Rate (BMR), which is the number of calories you need to consume each day to maintain basic body functions.

BMR = Body weight in pounds x 10

For example, a 140- pound woman’s BMR :

140 X 10 = 1400 calories

That means to maintain her weight, a 140- pound woman well, even if she stayed in bed all day, would need to consume 1400 calories a day.

Of course, not many of us spend the day in bed. That’s why we need to add an “Activity Factor” to our BMR.

Activity level

Sedentary               : BMR X .30

Moderately active   : BMR X .50

Very active             : BMR X .75

Let’s say that the 140-pound woman is moderately active:

1400 x .50 = 700 calories

Once you know your Activity Factor, add it to your BMR and then add another 10 percent to that total to account for calories consumed by digestion.

Again, using the 14-poubd Moderately Active woman:

1400 + 700 = 2100

2100  x 1.10 = 2310 total calories to maintain current weight.

Fitness routine tips

January 13th, 2009

This plan works because it’s easy to follow, plenty of variety and it gives you exactly what you need in order to get the body you want. Each week, do the Body weight circuit twice to firm up stubborn wobbles and try to mix it up with either one of these exercise I will mention later on alternate day.

A MUST DO : Body weight circuit

Do 3 sets of each exercise ( in this order ) twice a week.

  • Press – ups x 15 reps

feels like in the army training... LOL

feels like in the army training... LOL

  • Step – ups x 15 reps

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  • Plank for 1 minute

this strengthen your core muscles

this strengthen your core muscles

  • Squats x 15 reps

lower! and lower!

lower! and lower!

  • Lunges x 15 reps

lunges

Do one of these activities once a week


High Intensity

  • Running ( 3 minutes fast, then 1 minute slow, repeat 5 times.

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  • Cycling ( 25 minutes hard resistance then rest for a minute go for light resistance for 10 minutes )
  • Body pump class ( 45 minutes )

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  • Skipping ( 20 minutes at the rate that make you out of breath )

Medium intensity

  • Swimming ( 30 – 45 minutes )

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  • Light jogging or power walk 20 minutes
  • Cross trainer ( 20 – 30 minutes on medium level like at the intensity level of 5 – 7 ).

Low intensity

  • Walking for 60 minutes
  • Pilates or yoga for 60 minutes

yoga-baby

  • Dancing for 60 minutes

dancing