Sunday, January 30, 2011

Basics of Weight Management (part 1)

Basics of Weight Management 
(This is a very broad subject and I will go through one portion/piece each weekend)
(Sorry for the lack of updates, please refer to my previous post!)
(However I do check peoples blogs daily! ;] )


What many people stress over about is their weight. In society people have a hard time losing weight/fat/ whatever their goals are. It is simple. KISS = Keep it simple stupid! One needs to know about Calories in vs. Calories out. The basic fundamentals of losing weight! Here are some easy steps to start out!

1) Find your BMR (Basal Metobolic Rate)
  • This is the amount of calories you need to consume to maintain your body if you were comatose (base level)
Here is the formula to calculate your BMR
Men: BMR = 66 + [13.7 x weight (kg)] + [5 x height (cm)] - [6.76 x age (years)]
Women: BMR = 655 + [9.6 x weight (kg)] + [1.8 x height (cm)] - [4.7 x age (years)]

2) Calculate how much food you eat
  • Yes, this includes counting calories. Your consumption is VERY important.
3) Have an ideal meal and exercise plan that best fits YOU
  • What you eat greatly affects your outcome on losing weight
  • Daily Exercise also contributes to a healthy lifestyle
Now that you have all that figured out; you are ready for an example.

Let's say I have a BMR of 2500 calories a day. If I was sitting on my ass all day playing video games, I'd need to consume 2500 calories daily to function properly, WITHOUT losing or gaining weight. Now, 3500 calories equals 1 pound. So if you reduce 500 calories a day, in my case, to 2000 calories a day; in a week, I would have lost around 1 pound. Now what if that isn't enough? That's where the exercise comes into play. If you exercise or work out daily, you'd be burning so many calories! So if I cut back to 2000 calories a day, and I exercise for 1 hour; let's say in this case, I burn 500 calories at the gym today (hypothetically), I'd be cutting out 1000 calories daily. At this rate, I'd be losing 2 pounds a week. 
SIMPLE as that. Next time I'll be going over other stuff! Stay tuned!

12 comments:

  1. good info! :D
    thefitmuscle.blogspot.com

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  2. Good stuff man. I did a post on this a week ago, here:
    http://wowbanksta.blogspot.com/2011/01/and-now-for-something-completely.html

    Let's hope we can educate the masses into leading a more healthy lifestyle.

    Also, I've heard that the best way to cut was by 200-400 cals, not 500. Bit slower, but they say it's better. Thoughts? Broscience?

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  3. Calories is where its all aT!

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  4. this should definitely help people!

    your friend,
    ectomorphmuscle.blogspot.com

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  5. excellent info man. more people need to read and understand this. keep it up

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  6. haha nice :)
    following and supporting
    http://le-nerd.blogspot.com/

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  7. fun information....for some reason it doesnt apply. i eat whatever , whenever i want.....weight only changes when working out- building muscle :)

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  8. Great stuff man! I am actually trying to gain weight right now (mostly muscle). I weigh 160 and am 6'2" so I want to be somewhat built.

    ReplyDelete