Tag Archives: diet

BMR. Want to Lose Some Fat?

  1. Calories. Your body burns energy measured in calories.
  2. Macronutrients contain different numbers of calories.
  • Carbohydrate 1 gram = 4.5 calories
  • Protein 1 gram = 4.5 calories
  • Fat 1 gram = 9 calories
  • Alcohol (not a macronutrient) 1 gram = 7 calories
  1. Count Calories. Each person burns a different number of calories depending upon their metabolism and activity level. Count your calories.
  • Write down everything you eat in a normal day and add up the calories.
  • Go online or get a calorie counting app for your smart phone.
  1. BMR- You can determine the number of calories your body needs each day by determining your Basal Metabolic Rate, then adding or subtracting from that depending upon your goals.
    1. Females:  Multiply your weight by 10, and add your weight. Now subtract 2% for every 10 years of life.
      1. Example of 120 lbs 20 year old woman: 120 x 10 = 1200, 1200 + 120 = 1320, 1320 x .04 = 52.8,  1320 – 52.8 =1267.2
    2. Males:  Multiply your weight by 10, and add twice your weight. Now subtract 2% for every ten years of life.
      1. Example of a 150 lbs 20 year old man-  150 x 10 = 1500, 150 x 2 = 300, 1500 = 300 = 1800, .04 x 1800 = 72, 1800 – 72 =1728
    3. Males and females:  Add 20% – 40% depending upon your activity level.
      1. 20% = couch potato/sedentary job, 30% average, 40% active.
      2. Example of the female above with an average activity level: 1267.2 x .30 = 380.16, 380.16 + 1267.2 = 1647.36
  1. Lose fat.
  • If you want to lose fat, you must burn more calories than you eat!
  • There are 3,500 calories contained in one pound of fat.
  • Once you accumulate 3,500 more calories than you need, you will gain a pound of fat.
  • Eat less! Cut between 250-500 (no more!) calories per day.
  • Exercise more! Do a 30-45 minute workout 3-4 days per week, which will enable you to burn at least 250-350 calories per workout.
  • Eat more often! You should eat 5-6 small, healthy, balanced meals per day equal to your BMR, minus 300-500. This will keep your metabolism from slowing down and storing fat in spite of your calorie cutting efforts. Watch the carbs! No more than 30-40% of your diet should consist of carbohydrates.
  1. Gain muscle.
  • If you want to gain muscle, work out with weights 3-4 times per week and take in more calories than you burn.
  • Add 500 calories to your BMR.
  • Eat an amount of protein equal in grams to your body weight in pounds.
  • Eat every three hours throughout the day to feed your muscles.
  • Consume your largest meal of the day within one hour after a workout, composed mainly of carbohydrates and proteins like: pasta, potatoes, corn, bread, lean meat.
  • Drink a whey protein shake within one hour before and after your weight workout.

These statements have not been evaluated by a physician. Always consult your doctor before  starting a diet or exercise program. 

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Push through the Disappointments

It’s been nearly a month since I determined to lose 16 lbs by the end of 2017. I’m happy to say that I am on track. There have been some disappointments along the way, however. On two occasions I was on target mid-week and magically picked up a pound the next day. My body doesn’t want to lose fat. It is not easy to make the transition from burning carbs to burning fat. I’ve cut both calories and carbs. I’ve increased my activity level. I’ve been working out more often. In spite of all that, there were those two disappointments.

If I see progress, it is much easier to stay motivated. When it appears that what I am doing is not helping, I am tempted to go to one of two extremes: quit or eat nothing. Either extreme is unhealthy. Fasting for a short period, even fasting a day or two per week may be healthy. However, fasting slows the metabolism and inhibits muscle growth. Yes, I did try it, and yes I will continue to include it in my regimen. There are spiritual reasons for this as well, which are contained in another article I posted here.

Whatever I do it must be sustainable. If I lose this fat, then go back to old habits, I’ll gain it right back. I know I can do this because I’ve done it before. In 2012 I got down to 7.5% body fat and stayed there for over a year. Even after that I stayed under 10% for two more years. What caused the weight gain? Disappointment. I inujured myself and couldn’t do the intense weight training I was accustomed to, so I gradually gave up. Not completely, but enough to gain 20lbs over 4 years.

I will face disappointments. I will miss a workout. I will have a day where I eat more than my allotted 1750 calories. My body will, inexplicably, gain a pound. I’ll injure myself, or be so sore that I cannot work out. What I have to do–what I have done, and will keep doing–is to persevere. Tenacity is important. I must keep moving forward, even if it appears (or feels) as though I’m not going as fast or as far as I expected or planned.

So, I pressed on toward my goal, and I’m over halfway there. My determination remains strong. I don’t want the things I did before because I have a higher prize in front of me. Saturday was a big temptation. The micro-brewery down the street from me had its anniversary with special beers. I considered taking a cheat day and going in there. However, I was 1.4 lbs away from my weekly goal as of Thursday, so I couldn’t afford to cheat. I resisted temptation. I met my goal this morning.

This all has spiritual application as well. There are many things I’m tempted to do that I resist, not because I’m afraid, but because I am pressing on toward a higher prize: becoming like Jesus in his resurrection. “I press on toward the goal for the prize of the upward call of God in Christ Jesus” (Philippians 3:14). Keeping my eyes on the ultimate prize keeps me from doing many foolish, worthless and destructive things. It keeps me from believing lies like, “Oh, that’s not so bad.” Or, “Everybody does it.” And the most damaging, “This isn’t really wrong.” Christ’s character and commandments determine what is right and wrong. If I am going to be like him in my character, and follow him in his resurrection, I must have faith first. Then I have to follow that faith with obedience. That will make me different than many people in my culture. That’s ok. A 55 year old man with less than 10% body fat is rare too. I don’t want to be obese, and I don’t want to be un-Christlike or immoral either.

So, I press on…

BMR. Want to Lose Some Fat?

  1. Calories. Your body burns energy measured in calories.
  2. Macronutrients contain different numbers of calories.
  • Carbohydrate 1 gram = 4.5 calories
  • Protein 1 gram = 4.5 calories
  • Fat 1 gram = 9 calories
  • Alcohol (not a macronutrient) 1 gram = 7 calories
  1. Count Calories. Each person burns a different number of calories depending upon their metabolism and activity level. Count your calories.
  • Write down everything you eat in a normal day and add up the calories.
  • Go online or get a calorie counting app for your smart phone.
  1. BMR- You can determine the number of calories your body needs each day by determining your Basal Metabolic Rate, then adding or subtracting from that depending upon your goals.
    1. Females:  Multiply your weight by 10, and add your weight. Now subtract 2% for every 10 years of life.
      1. Example of 120 lbs 20 year old woman: 120 x 10 = 1200, 1200 + 120 = 1320, 1320 x .04 = 52.8,  1320 – 52.8 =1267.2
    2. Males:  Multiply your weight by 10, and add twice your weight. Now subtract 2% for every ten years of life.
      1. Example of a 150 lbs 20 year old man-  150 x 10 = 1500, 150 x 2 = 300, 1500 = 300 = 1800, .04 x 1800 = 72, 1800 – 72 =1728
    3. Males and females:  Add 20% – 40% depending upon your activity level.
      1. 20% = couch potato/sedentary job, 30% average, 40% active.
      2. Example of the female above with an average activity level: 1267.2 x .30 = 380.16, 380.16 + 1267.2 = 1647.36
  1. Lose fat.
  • If you want to lose fat, you must burn more calories than you eat!
  • There are 3,500 calories contained in one pound of fat.
  • Once you accumulate 3,500 more calories than you need, you will gain a pound of fat.
  • Eat less! Cut between 250-500 (no more!) calories per day.
  • Exercise more! Do a 30-45 minute workout 3-4 days per week, which will enable you to burn at least 250-350 calories per workout.
  • Eat more often! You should eat 5-6 small, healthy, low fat meals per day equal to your BMR, minus 300-500. This will keep your metabolism from slowing down and storing fat in spite of your calorie cutting efforts.
  1. Gain muscle.
  • If you want to gain muscle, work out with weights 3-4 times per week and take in more calories than you burn.
  • Add 500 calories to your BMR.
  • Eat an amount of protein equal in grams to your body weight in pounds.
  • Eat every three hours throughout the day to feed your muscles.
  • Consume your largest meal of the day within one hour after a workout, composed mainly of carbohydrates and proteins like: pasta, potatoes, corn, bread, lean meat.
  • Drink a whey protein shake within one hour before and after your weight workout.

These statements have not been evaluated by a physician. Always consult your doctor before  starting a diet or exercise program. 

Return to Fitness 3

I’m sore.

Sometimes recovery from weightlifting and high impact exercise causes soreness. However, as I’ve gotten older I’ve found that this becomes a whole body experience! Ever had the flu and experienced the characteristic body aches? Yes, it’s like that. The result is different, though. I’ll become better, not worse.

When rebuilding my body I must give time for recovery. Working out hard every day is for teenagers and early twenty-somethings, and even they need recovery. Rest is every bit as important as exercise. Muscles don’t become stronger (or larger) until they’ve had time to rebuild after a workout.

So, after a day filled with exercise I took the next day off. During the rest day I ate high protein foods to help muscles rebuild. I avoided high carbohydrate foods and was careful not to overeat. It would be easy to justify eating whatever I want on a day like this; after all, I burned so many calories the day before. That, my friends, is how you fail a weight loss program. It is far easier to gain weight (for most of us) than it is to lose it. On the other hand, eating too little, particularly not enough protein, will interfere with recovery, and–ironically–slow down my metablolism and make it more difficult to achieve a sustainable weight loss.

The following are things I’ve learned after coming back to training as an over 40 adult. 1) The need to stretch and warm up before each workout. 2) For weightlifting: take the first month to focus on lighter weight and higher repetitions. 3) Good form for each exercise is very important. It is easy to pull a muscle, or stretch or tear a tendons or ligaments, and the first three principles will help me to avoid injuries. 4) Moderate my expectations. I’ve been in great shape in the past. I’ve been faster, stronger and had more stamina. It can be disappointing to find that I’m not there any longer (not yet!). As a result, I may push too hard and hurt myself, or give up because I can’t do what I used to. Meet yourself where you are, and keep moving forward. All of this applies to younger people too, with the understanding that their bodies may respond more quickly and take less time to heal.

I jumped back in this morning with some light weightlifting. I’ll practice my karate’ several times today also. All the while I’m being careful to meet myself where I am, as opposed to expecting my body to be where it was four years ago when I was in top condition. I will challenge myself, but I won’t push so hard that I sustain an injury or two, or three…

I weighed this morning and I’ve lost several pounds already. More importantly, I’ve lost nearly a percentage poin of bodyfat. My goal is to get below 10% bodyfat by the end of this year. That means a total loss of around 16 lbs. I’m on target. I’ll keep moving forward.

 

Return to Fitness 2

It’s been a week since I made the commitment to lose 16lbs by the end of 2017, and I’m happy to report: I’m on target. In fact, I’m slightly ahead. I didn’t starve myself, and I didn’t cheat. I ate a low carb diet, watched the calories and exercised for at least 30 minutes five out of seven days. When I see that I’ ve made measurable progress I am motivated to push harder and go further. So, I’m going to press on beyond the 16lbs after the 1st of January.

My ultimate goal is to get back down to the 7% body fat range with a size 29 waist, which is where I was in 2012 and 2013. Whatever I weigh at that point will be fine. Intitially without much muscle mass increase that will be around 150lbs, which is a good fighting weight for me.

Additionally, I will not drink alcohol more than once per week, and even then it’ll be one craft beer (or similar). I also want to detox on caffeine. The latter is a more daunting challenge. It usually takes around two weeks, during which time I fight headaches. However, I’m convinced that addiction is a bad thing, even if it is to something as harmless as coffee.

“All things are lawful for me, but not all things are profitable. All things are lawful for me, but I will not be mastered by anything” (1 Corinthians 6:12).

“No one can serve two masters, for either he will hate one and love the other, or he will be devoted to one and despise the other” (Matthew 6:24).

The first quote is by the Apostle Paul and is in context with sexual matters. The second is from Jesus and references money as it’s primary application: “You cannot serve both God and money.” However, the principle behind both is found in the first commandment, and the Greatest Commandment. The first commandment of the Ten Commandments is: “Do not have other gods besides me.” The second commandment in the Ten is applicable here as well: “Do not make any idols.” Addiciton is an idol. It is a habit or a thing that has taken hold of my will to which I am primarily loyal. When there is a challenge between my addiciton and any other person or thing, even God, I choose the addiction. I love it. The Great Commandment is: “Love the LORD your God with all of your heart, soul, and mind” (Matthew 22:37, where Jesus affirmed the Jewish Shema in Deuteronomy 6:5), and in Luke Jesus adds, “with all of your strength” (10:27). I cannot love God above all when I am loyal to my addiction, even if that’s just coffee.

In the end, I want my heart to be pure and my mind single in love and devotion to Jesus. That’s the goal above all the rest. I hope I can inspire some of the people in my community to pursue the same thing. “I press on toward the goal for the prize of the upward call of God in Christ Jesus” (Philippians 3:14).

Return to Fitness: Day 1

It’s actually the 3rd day, but this is the first entry on WordPress. My purpose is to encourage some of you to get fit and healthy.
On Sunday I finally made the decision to quit something I’ve enjoyed over the last several years because it has become unhealthy: drinking alcohol. Now, when I say quit, I don’t mean to say I’ll not have another craft beer on an occasion, but for now I will not drink any alcohol. Lest you think I’ve been a secret drunk, let me assure you I have one beer, and that’s it. When I go to Intrinsic (local micro-brewery and bbq) I don’t start a tab. I order only one beer off the wall. Trouble is, it’s become a daily reward that I simply don’t want to give up. For years I’ve taught that addiction means you cannot quit because you don’t want to. If it’s not an addiction, just give it up for 40 days or longer. My intention is to give up alcohol until I don’t want a beer every day.
The other reason I’m doing this has to do with fat loss, or the inability to lose. I’ve gained 20 pounds since 2012 when I was at the pinnacle of fitness. My goal for my 50th birthday was to get fit and healthy, and by March of that year I had dropped down to 7.5% body fat and a size 29 waist. I lifted weights regularly–something I’ve done on and off for most of my life. I ran my first 5k that year (I have always hated running), and I kept entering races through early 2015. A series of physical challenges put the brakes on my gym workouts, and the subsequent disappointment reduced my commitment level. So, I didn’t get totally out of shape, but I certainly changed shapes! I went from lean and muscular in 2013 to snowman in 2017. That’s what I look like in the mirror, a pudgy snowman. I am determined to melt that flab and get back to where I was. I started running again a couple of months ago, but my daily beer has inhibited weight loss. I’ve dropped about .5% bodyfat since I quit alcohol a few days ago. I started karate’ workouts again yesterday, and in January I’ll re-start the karate’ club I’ve led for almost 30 years. I to expect gain fitness and lose fat as a result. My goal? Lose 16 lbs by the end of this year, and be back where I was in 2012 by February 12, 2018. I’m counting calories. I’ve put my weekly weight loss goal on my calendar. I’ll check in periodically to challenge and encourage you with progress.
So, you can learn two things from what I’ve posted today. 1) alcohol consumption, even in modest amounts, is an enemy to weight (fat) loss. 2) You’re addicted if you don’t want to quit doing something, even when you see potential side effects and negative results from the habit. Not addicted? Then stop and prove it.