Full Body Makeover: Personalized Workouts and Diet Tips

Full Body Makeover: Personalized Workouts and Diet Tips

by Full Body Makeover

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Overview

Health and fitness are two of the most important issues facing people today. More
people are realizing the amazing benefits of practicing a healthier lifestyle. Many
individuals are not willing to make the sacrifices necessary to achieve the desired
goals. People are willing to try gimmick diets, pills, and even plastic surgery to
get in shape. Although some of these techniques may provide a quick fix, they
usually do not contribute to long-term health. In general, people have the desire
to look and feel better physically but lack the self-discipline to do so. A little
guidance is needed to motivate people into taking that first step. To achieve total
Health and fitness, consistency is one of the keys to success. With the right
combination of weight training and dieting, you can achieve a healthier and betterlooking
body. This online E-BOOK will allow you to email questions, comments,
and request your own personalized workout. I only give good healthy advice that
will ensure you the best short and long-term results. As a personal trainer, my
role will be to keep you motivated to continue to workout and choose it as a
lifestyle and not just a quick fix. Although the dedication and self-discipline
needed to adhere to a new fitness lifestyle is tough to accept at first, once you see
the results you will want to embrace the fitness way of life. We do not believe in
gimmicks, only good advice. A combination of weightlifting, cardio activity, and
dieting will get you the results you are looking for. This E-Book is short and too
the point. This book gives you just the information you need to achieve your
goals. If you do not understand any concepts, you may email me for answers.
Email me at with your questions and goals. You may
also register on the website at www.thebrim.com/fitness Please allow 24 hours for
a response. Emails are checked daily.
CHAPTER 1
How calories are burned
Many individuals labor under a misconception of how calories are burned. The
importance of knowing how calories are burned is very significant in the fight to
stay healthy and in shape. Expend more calories than you consume and there will
be weight loss. The body burns calories three ways; resting metabolic rate
(RMR), energy expended with exertions either from exercise or daily
activities, and the thermic effect of food.
Resting metabolic rate is the most important of the
three.
1. Resting metabolic rate accounts for 60-75% of daily calories burned. This
means you burn the most calories while at rest. The faster your metabolic rate the
more calories you burn. People with a high percentage of lean body mass (fat
free mass) burn more calories while at rest. This means it is important to not only
lose fat but to gain muscle in the process. It is also important to eat enough
calories during the day. Restricting calories will lower your Metabolism rate; this is
why itis important to have a good healthy diet plan.
2. Energy expended with exercise or daily activities account for 20-30% of
your daily caloric output. You can determine the amount of calories you burn
according to your workout and intensity. A typical exercise session will burn
about 300 calories. It is important to do some type of exercising because daily
activities alone may not burn enough calories.
3. Thermic effect of food accounts for about 10% of calorie expenditure. If you
eat a 400-calorie meal, about 40 calories are used for digestion and absorption.
This is another reason it is important to eat enough calories throughout the day.
10% of your calories burned actually come from eating.
Determining the Amount of Calories your body burns while at
rest.
HARRIS BENEDICT EQUATION
The Harris Benedict Equation is a formula that uses your BMR (calories burned
while resting) and then applies an activity factor to determine your total daily
energy expenditure (calories). The only factor omitted by the Harris Benedict
Equation is lean body mass. Remember, leaner bodies need more calories than
less lean ones. Therefore, this equation will be very accurate in all but the very
muscular (will under-estimate calorie needs) and the very obese (will overestimate
calorie needs).
English BMR 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 )
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 )

Product Details

BN ID: 2940014963534
Publisher: 7th floor 2012
Publication date: 08/06/2012
Sold by: Barnes & Noble
Format: NOOK Book
Pages: 73
File size: 721 KB

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