I have a BMR of 2279.6 how many calories should i burn to lose 2lbs a week if i have a 2000 calorie diet. 720 a day?

Answer:

First of all, TEE, or total energy expenditure would be a better indicator since this represents how many calories you’re burning throughout the day, rather than only at rest.

Your TEE is found using a formula that uses your RMR (rather than BMR) and your daily activity level (ie sedentary, somewhat active, very active, etc). It also uses gender, height, and age, and body weight.

But, for calculations sake, let’s assume you’re going to burn 2280 Calories per day on average to determine how many Calories we need to burn to lose two pounds a week on a 2000 Calorie diet.

First of all, 1lb of body weight = 3500 Calories and 2lb of body weight = 7,000 Calories

So, what you’re going to need to do is create a 7,000 Calorie deficit per week, meaning that your body has to burn 7,000 more Calories than it will need.

2280 X 7 = 15960 kcals/week [this is what your body needs to maintain weight]

2,000 X 7 = 14,000 kcal/week [this is the number of Calories you plan on eating per week]

15,960-14000 = 1,960 [This is your Calorie deficit with no additional exercise]

So, with a 2,000 Calorie diet, we’re at -1,960 per week

In order to burn 2 lbs a week, we need to be at a 7,000 Calorie deficit.

so….

Now we just take 7,000-1,960 = 5,040kcal/week

divide this by 7 days and you get 720.

Yep, you were right

Technorati Tags: BMR, calorie-counting, calories, RMR, TEE

ok so i’ve heard if you run early in the morning you shouldn’t eat breakfast before because if you do then you’re just burning what you ate, but if you don’t your stomach is empty so you’re burning fat. I’ve also heard that you should eat breakfast before because it gives you energy and helps you burn more calories. So which is better eating breakfast or not before you run(if you’re trying to loose weight)?

Answer:

If you’re trying for to maximize fat loss, there are SO many more important factors that come in to play.

Such as.. Meal frequency, types of foods eaten, number of calories eaten per day, type, intensity, frequency, and duration of exercise.

It is more important that when you exercise, you’re at peak performance in order to get the best workout. Getting a good workout allows you to burn Calories during exercise, and also elevates your metabolism afterwords (google ‘EPOC’)

So to answer your question, find a time to eat that you’re comfortable with — listen to your body.

For me, I would eat something smaller 20-30 minutes before the workout, but it would depend on other things like how long I’ve been up, etc.

Hope this helps!!

P.S. I added some audio to this post, so be sure to check it out by clicking play below.

Technorati Tags: breakfast, cardio, diet, fat loss, meal timing, weight loss

Question:

I have a skinny 6 pack when I flex but when i’m not flexing im just skinny. I need to lose weight to get the 6 pack to show normally. How many calories should I eat a day? How much should I run on the treadmill for ? How many crunches should I do?

Well, it’s good that you have your goal. You’re on the right track in knowing that you need to lose body fat (not necessarily weight) in order for your abs to show.

There are two major components to changing your body composition–Nutrition and Exercise

Nutrition

<

p>
First, the number of Calories you eat per day is just one factor that will affect your rate of fat loss. The answer to your question about how many Calories to eat per day depends on a few factors including your age, gender, and current level of activity–this could range from 1800 for an older sedentary female to about 4,000 or more for a young male powerlifter. More than likely, you fall somewhere in the middle, and to determine this number, your best bet would be to seek the help of a registered dietitian.

What I can tell you is that in order to get a six pack, an important factor is where your Calories are coming from. They should be coming from fruits, vegetables (think brocolli, carrots, peppers, onions, tomatoes, etc.), lean meat (think chicken breasts, lean ground beef, salmon), and healthy fats and oils (walnuts, olive oil, fish oil).

Follow these basic guidelines:

• Replace all juices, sodas, or any Calorie-containing beverages with water and tea, and even coffee (black). Yes, skim milk is a calorie-containing beverage.

• Eat more frequent meals (~6x a day)–when you eat these meals, eat for the purpose of preventing hunger long enough to last you until your next meal.

-Save your high carbohydrate starchy meals like oatmeal, bread, and pasta for hours following your workout sessions.

Exercise

<

p>
Running on the treadmill is one way to burn calories, but isn’t the most effective way of burning fat. A total body strength training program where you perform total body movements like squats, bench presses, rows, deadlifts, and stepups 3 days a week would be the quickest first step to fat loss.

As for core work, I’m not a big fan of crunches, but that’s a different post entirely. You actually don’t need to do as much ab work as you think. Five minutes three to four days a week will probably be fine–again, your focus should be on total body exercise and nutrition. I’m not saying neglect your ab work–it’s important–just not the determining factors in getting your 6 pack!

Conclusion

<

p>
If you follow the above nutrition guidelines with a total body strength training program, you should start to see those abs showing in no time. The key is consistency. If you slip up on one meal or miss a workout, no big deal–just get back on track when it comes time for your next feeding opportunity or exercise session.

I hope this answers your question and as will always be the case on this blog, your questions and comments are encouraged.

Technorati Tags: Core Training, fat loss, foods, get a 6 pack, Nutrition

Question:

I have heard of water retention and weight fluctuation but how can you accurately tell how much fat you have lost? I have been exercising and dieting and have seen a lot of fluctuation. Is there a way I can truly tell if what i’m doing is working?

You can regularly get your body fat tested by someone qualified to use skinfolds. (this is when they take the calipers and pinch your fat)

As for other ways to tell if what you’re doing is working: -Do you feel better?

-Do people compliment you on how you look?

-Do your clothes fit better?

-Are you stronger?

-Is it easier to do normal activities?

Stepping on a scale isn’t the only indicator and, in my opinion, is the least valuable one. People lived for millions of years without worrying about numbers on a scale.

Though it can be a useful tool for progress, use the above indicators as well.

Technorati Tags: body fat, diet, fat loss, skinfold