What is a calorie? The definition of a calorie is “the amount of energy, or heat it takes to raise the temperature of 1 gram of water 1 degree Celsius”. A calorie is a unit of energy that is associated with food and drink and is a measure of the energy, or heat, that food produces as your body uses it as fuel.
The first step in counting calories for your personal weight loss is to calculate how many calories you burn in a day (your total daily energy expenditure), this is the total number of calories that your body expends in 24 hours, including all activities. This is known as your maintenance level and will be the reference point (number of calories) from which to start your dieting.
The average calorie maintenance level for women in the United States is approx 2000 per day and the average for men is approx 2500 per day. These are only basic averages and are usually much higher for athletes or active individuals.
A quick and easy method to find out how many calories you require per day for weight loss and maintenance is to calculate a calorie value with a multiplier as set out below.
Fat loss = multiply your bodyweight in pounds with 12 calories (12 x lb).
Maintenance = multiply your bodyweight in pounds with 15 calories (15 x lb).
This is a very easy method to estimate your daily caloric requirements, but it has its drawbacks as it doesn’t take into account your particular activity levels or body fat levels. Despite this it will give you a good estimated figure that you can work with.
The maintenance figure that you get is the amount of calories that you need to consume to stay at your current weight. To lose weight your calorie intake must be lower than the calories you burn.
In order to lose one pound of fat per week, you must reduce your weekly calorie intake by 3,500 calories, which works out at five hundred calories per day. This can be done by reducing your calories by 500 or combining a diet with physical activity. The bottom line is to balance your caloric intake with the amount of calories that you are burning, that’s the secret to successful dieting and weight maintenance.
Becoming more conscious of counting calories in your everyday eating regime is imperative if you are trying to lose weight. Studies have shown that men and women underestimate their daily calorie consumption by 500 to almost 1000 calories. You can get a truer picture by keeping a, seven day eating plan of what you typically eat and drink during the day.
At the end of each days eating, add up the total amount of calories consumed and write them down on to the eating plan. At the end of the seven days, add the total calories for the whole week and then divide by seven, you now have your daily calorie intake.
Using a calorie calculator can make counting calories easier – you can total how many calories you will need for your daily activities to give you more control over how many calories you should include in your daily diet. Another technique for low calorie eating is to watch your fat intake as this has the most calories.
Moderation is always important when you are counting calories, severely restricting calories, causes the body to lower its metabolic rate, which reduces its ability to burn fat. At the same time, hunger signals increase and you quickly start to crave high-energy foods loaded with fats and sugar, the same foods you are trying to do without.
This is because when you return to normal eating habits, the drop in metabolic rate caused by the restriction in calories means that your old eating habits actually represent excess in calories. Not only do you regain the fat stores just lost, but also you may even gain a bit extra.
Dieting by counting calories means that all foods are allowed, nothing is forbidden as long as the calories consumed don’t go over your daily calorie allowance. Counting calories can also be flexible enough to accommodate most busy lifestyles.
Health professionals agree that healthy eating which includes counting calories and a low fat diet are essential for long-term healthy weight loss. The way to lose body fat and maintain muscle is to have a food program for life. Quality food and more energy output are the basics you’ll need to go for.
Bulk foods that fill you up and don’t fill you out, foods that are low in fat and sugar which aren’t refined should be the ideal. Small frequent meals should be consumed during the day each containing a little protein to maintain muscle mass and energy levels.
As before get the calories from high quality food but if you can’t, utilize a blender to make mixtures from skim milk with whatever nutrient additives you want to use, just as long as you keep count of the calories for your daily total.
Now use these out of the blender mixtures and solid food for your daily feedings. Spread it out over many small meals a day instead of the traditional three meals a day.
Weight Loss is all to do with Calories
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This story deals with bodybuilding and contains all the relevant information about bodybuilding. If you are interested do read on.
Being interested in bodybuilding means that you must be eager to gain as much information on bodybuilding as possible. To make things easier for you, we have this article for you having all the relevant information on bodybuilding.
A Body to Go: bodybuilding fitness Elementary
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So you want to be the next Arnold Schwarzenegger? Or perhaps you’re a Lenda Murray-wanna-be? Well, good for you! So here’s the thing. To get the best bodybuilding shape, you need to keep a few bodybuilding fitness pointers in mind.
Examination articles is surely a very good way of increasing ones knowledge but for that you would have to search through a lot of trash. We think that some of your needs must have been satisfied through reading this article about bodybuilding.
The principal logical movement to take for any bodybuilding fitness novice is goal-setting. Ask yourself the following questions: Why do I want to be a bodybuilder? Why do I want to have a fit body? Whatever your reason may be, whether you want to be healthy or want to look good, just make sure that you are doing this for yourself. A high percentage of bodybuilding fitness programs are successful mainly because its participants are looking to improve themselves.
You can also keep a bodybuilding fitness logbook to record your progress and the goals you have set and achieved during the program. For instance, you can place an entry in your bodybuilding fitness logbook that you want to do 10 reps today. Then later during the day, you can put in some comments on how you did, whether or not you have achieved the bodybuilding fitness goal you have set for yourself. A simple record-keeping can make a whole lot of difference for a bodybuilding success.
Below are a few more bodybuilding fitness tips to get you going:
1. To guarantee success in your bodybuilding fitness plan, make a commitment to yourself and make the effort to change your habits.
2. Accept the fact that to achieve the perfect muscled look might take a long time. Building muscles, loosing fat, reshaping your body, and learning how you respond to diets and supplements takes time. As a matter of fact, the best bodybuilding fitness plans continue on indefinitely.
3. Hold yourself up for a lot of hard work. bodybuilding fitness means going to the gym on a regular basis, adapting strenuous exercise routines, and tearing up muscles here and there as a result. But all that pain and discomfort is what makes bodybuilding fitness work for you.
4. Change your diet. To get the best results out of your bodybuilding fitness plan, you would have to eat three meals a day. Eat small but frequently. Increase your protein intake for better muscle growth and development. Drink more water to optimize muscle volume. Limit your salt intake. Take less sugar and alcohol. And most important of all, minimize fats in your diet.
5. Sleep. In bodybuilding fitness, you strain your body to the limit and your best weapon to prevent it from breaking under the tension is sleep. So sleep.
6. Never ever forget your goal in taking up bodybuilding fitness in the first place. Get that ideal muscled body you’ve always wanted. Don’t let the hard work drag you down. Strive for success.
This article was just a means of providing you productive information about bodybuilding and we think that we have been successful in doing that.
bodybuilding fitness Elementary
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A typical strength training program for weight gain all almost always includes compound free weight lifts like squats, bench press, shoulder press, pull-ups (wide grip), and dips. The amount of weight used for each, the amount of reps, and the frequency of training, will obviously be customized to suit your body type, current strength, and strength training goals.
It’s also important to note is that training too often is both dangerous and counter-productive. More training does not equal more muscle. The body does not become stronger during exercise; it actually becomes stronger during the repair period between exercising. This is rather non-intuitive, but it’s a basic scientific fact. As such, it’s critically important for people to avoid over-training, and to build in appropriate rest periods between reps, sets, and workouts.
Intrinsic Motivation and Keeping Up Progress
This may be the most neglected component of an effective weight-gain system, yet it’s easily as important as the other two noted above.
The problem of motivation is typically not one of starting. Many people have the will and desire to start a weight gain program; at least, they do for the first few times. Where motivation makes – or breaks – a weight gain program is when it comes to monitoring progress and maintaining muscle gain.
This doesn’t imply that people are weak or uninterested in progress; actually, it’s rather more complex than that. Though 1,000 people may focus, on the same day and at the same time, on gaining weight effectively and with measurable muscular results, it’s not an exaggeration to say that each of these people will experience something different. Some of those differences will be profound and visible; other differences will be subtle and difficult to put into words. The dilemma here is that people may start doubting the validity of their program when their progress (or lack of progress) does not mirror the results achieved by someone else. Or worse, some people may truly start doubting their own ability to “ever gain weight” when they see someone else making apparent progress towards their weight gain goals.
The remedy to this dilemma is contained in the term “follow-through”. The key to successful weight gain lies fundamentally in one’s ability to follow-through with a program, and to stick with it, while at the same time making appropriate adjustments to exploit gains, and avoid disappointment. Ultimately, if the nutrition and strength training components are in place, achieving weight gain goals are merely a matter of time and effort; and that is where motivation plays it’s most important role.
Typical proven strategies to ensure motivation remains high and continuous include: adjusting workouts to add some variety and avoid boredom; using visuals (such as a before and after picture, or a video) to monitor progress; writing down (realistic!) goals; measuring physical improvements on a bi-weekly basis; measuring mental/psychological improvements on a bi-weekly basis; staying focused, and of course, taking breaks when necessary.
Putting it All Into Place and Taking Action
As noted earlier, there is a disconcerting amount of poor quality (or no quality) information available that purports to help naturally thin people gain weight. The majority of this harmful information revolves around “eating more”; which, if it works, simply leads to the creation of permanent fat cells. Unfortunately, for naturally thin people stuck in this cycle of misinformation and misunderstanding, their choices are to either remain thinner than they’d like, or put on fat pounds and risk a high body fat ratio or even obesity.
Thankfully, however, nothing needs to be created in order to help naturally thin people succeed in their weight gain goals; scientific advancements or miracle cures are not required. Simply, what is required is action based on what is already available, and what has been noted above: proper nutrition, effective strength training and self-motivation.
Ensuring that these three elements are present is the unifying theme that is common to almost every successful weight gain story that has ever been written, applauded, and admired.
How To Gain Weight And Build More Muscle Mass
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