Yesterday I ran my second 5k(recap coming soon) and the next logical step in my mind is to run a half marathon. It’s one of my New Year’s Resolutions and now that I have fixed my foot issue I think I’m ready. I’ve created a personal plan for myself that is based on my goals and schedule. Since I’m also not sure what each week will hold, I will be posting my schedule on a weekly basis. Here is my schedule for this week: Continue reading →
I heard this problem so many times before. You eat fine at home and once you leave the house and go out to dinner you can’t control yourself. Here are some tips on staying healthy while eating out: Continue reading →
My favorite new snack combination with over 20 grams of protein is perfect for an after workout snack or a quick filling lunch. It’s chobani yogurt with planters men health recommended nuts. Try it out when you get a chance!
No magic pills, no secret, just this simple formula.
To burn one pound of fat, you must burn 3500 calories above your BMR. Now I’m not saying that you have to burn 3500 calories in one day, it is much easier to split it up throughout the week.
1. The first thing you want to do is calculate your BMR. Here’s a link to website that will do it for you but you can do the math by yourself using this formula:
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in year )
2. Now many experts recommend to subtract 500 from that number and that is the number of calories you should be eating everyday. But note that you should not go under 1200 calories!
3. Now for exercise! Experts recommend to be active for 30 min-1 hour a day.
So, there are the complete basics to losing weight. Let me remind you that I am not a nutritionist, dietitian, personal trainer, or any of the sort. This information is just from personal experience, research and opinion (unless proper credit is given).