I am pretty sure my soul left my body last time I worked out lol.
But this is what I did and it was epic…I did a High Intensity Cardio session which burns more fat as well as calories over time then steady state cardio (like jogging). This was the workout, it was a blast and took me 23:36 minutes ;-). On a side note, I am the lightest I have been sense 8th grade…210.8 ;-).
50 calories on the Assault Bike
50 calories on the Rower
40 calories on the Assault Bike
40 calories on the Rower
30 calories on the Assault Bike
30 calories on the Rower
20 calories on the Assault Bike
20 calories on the Rower
10 calories on the Assault Bike
10 calories on the Rower
What about you? How did you feel and what did you do? Did you do a 5K from the challenge ;-)?
I get asked the following question a lot, “How many calories do I need?”
There are numerous ways to figure this out. I am going to give you several.
First, the quick and easy plug and play method. Get your current body weight and multiply it by 11 if you are slow burner, 12 if you are normal, and 13 if you are a fast fat burner. So for example, if you weigh 200 lbs and you are a slow fat burner, you would go…200 X 11 = 2,200. Which means you likely need to consume 2,200 calories or fewer to lose weight. This method is fast, but not super accurate.
MyFitnessPal . This second option is the simplest and easiest. You will be tracking your calories and macros on this App regardless. Log into MyFitnessPal, answer the questions and follow the calories they give for you.
Third Option: The Harris/Benedict and Katch/McArdle Formulas. Long, tedious, and complicated but likely the most accurate ;-).
Step 1: Calculate your Basal Metabolic Rate (BMR)
MEN : BMR = 66 + (13.7 X Weight in kilos) + (5 X height in cm.) – (6.8 X age)
WOMEN : BMR = 655 + (9.6 X Weight in kilos) + (1.8 X height in cm.) – (4.7 X age)
YOUR BMR =______________________
Step 2: Choose your activity level (Multiplier)
| Activity Level | Multiplier | Description |
| Sedentary | BMR X 1.2 | Little to no exercise, desk job |
| Lightly Active | BMR X 1.375 | Light exercise 3-5 days a week |
| Moderately Active | BMR X 1.55 | Moderate exercise 3-5 days a week |
| Very Active | BMR X 1.725 | Hard exercise 6-7 days a week |
| Extremely Active | BMR X 1.9 | Hard daily exercise and physical labor |
Your Activity Multiplier = ______________________
Step 3: Calculate Your Maintenance Level (TDEE)
BMR (From Step 1) X Your Activity Multiplier (Step 2) = TDEE (Maintenance level)
Your TDEE = _____________________
Step 4: Choose a Calorie Deficit and Calculate Your Ideal Calorie Intake For Fat Loss
| Your Maintenance Level | Very Conservative Deficit (TDEE 15%) | Conservative Deficit (TDEE 20%) | Moderate Deficit (TDEE 25%) | Very Aggressive Deficit (TDEE 30%) |
Choose Your Fat Loss Deficit Percentage:_______________
Your TDEE (Step 3) X Your Fat Loss Deficit Percentage (from above) = Your Calorie Deficit Needed
Your Calorie Deficit Needed:________________
Step 5: Calculating Your Daily Calorie Goal
TDEE (Step 3) – Your Calorie Deficit Needed (Step 4) = Calorie Goal
Your Daily Calorie Goal:___________________
Now remember, those are just recommendations, everyone is different. If you stick to one calorie plan and you don’t lose weight, you mostly need to lower your calories.
Go be awesome!
KELLEN LAKE – I currently am consuming 2,100 calories a day, what I about you?
PS – Honestly, the easiest thing to do is just have a Chef create your meals in a restaurant that a trainer would approve of, that way you don’t even have to think about. If you would like to order weight-loss meals, click here or visit www.just4youmeals.com, orders for next week close at 9:00 PM on Wednesday.
