With a healthy lifestyle you can accomplish anything... All it takes is a little guidance and motivation.
"It's now or never"
From today it’s our goal to help you achieve your fitness goal... Whatever that is for you.
What we’ll do each week is provide you with some information to consider. With that information you’ll be able to make some decisions about how you’ll live your healthier lifestyle, and set yourself some goals. And at the end of every blog we’ll leave you with some action points too
We’ve also set up a FAN PAGE where you’ll be able to ask questions too.
Now, first things first...
As Vinh talks about in his OPIC model we first need to establish where we are right now... That’s because we need to know our starting point...
So, let’s look at your Body Mass Index (BMI), Basal Metabolic Rate (BMR), and calorie intake.
The reason the Body Mass Index (BMI) is used for screening the health of the general population is because there’s a strong correlation between being overweight or obese and having health problems, chronic disease and premature death. People who are overweight or obese have an increased risk for the following conditions:
HypertensionType 2 diabetes
Coronary heart disease
Stroke
Osteoarthritis
cancers
Sleep apnoea and respiratory problem
Here’s an online calculator you can use: BMI calculator , or BMI Gadget/BMI-Club .
And for more information about Body Mass Index you could go here: BMI.
Basal Metabolic Rate (BMR)
You use energy no matter what you're doing... Even when you’re sleeping.
The BMR Calculator will calculate your Basal Metabolic Rate (BMR).
A BMR is the number of calories you'd burn if you stayed in bed all day.
The BMR formula uses the variables of height, weight, age and gender to calculate the Basal Metabolic Rate (BMR).
This is more accurate than calculating your calorie needs based on body weight alone. The only factor it omits is lean body mass and thus the ratio of muscle-to-fat a body has.
| Metric BMR Formula |
|---|
| Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) - ( 4.7 x age in years ) Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years ) |
Calories Consumed
We’d also suggest you know how many calories are being consume in your diet.
To have success with your calorie count, you need to know how many calories are in the food you eat.
Here is a basic guide:
- Carbohydrate – 4 Calories per gram
- Protein – 4 Calories per gram
- Alcohol - 7 Calories per gram
- Fat – 9 Calories per gram
Calories Burned
Activity Burnt Calculator
We’ve found that a lot of people don’t quite know how to begin with these steps.
For those of you with an iPhone you could always add the fitness application in your phone.
It has similar tools to the ones we’ve mentioned, and the best part you have it all the time
Action Plan
Obtain the following
A Journal for you to record your calorie intake, foods and exercise activities
A Weighing Scale to weigh your food
A Calculator to do the simple maths involved
A Positive thinking and attitude
What's on next week
Your first step
Where to begin
Sources & Images are courtesy of :
https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgH5Q3gXLm6SLGkpw1wvWIMpfeEC6IglI9684dNA8BD7ES35DBX69S1Qigr7LEbog-dm3Lx_vQcdoourUpO-pgnJuepIONGH2Hxw2EY9pFN02zShNtfiX0fgJr_T1K9mbuymaR327JJBfw/s1600/d3d0a483de8pieee.jpg.jpg
This is how my training regime would look like during a pre-contest period. I maintain 12 - 15reps for every set. Each body part has a total of 6 - 9set and I train no more than an hour.
