Pg. 2
“one pound of body fat equals 3,500 calories”
Fat Loss
Caloric intake vs. caloric output is the time-tested equation for fat loss. A good place to start is on a daily basis expend 250 calories through exercise. Reduce our caloric intake by 250 calories creating a daily deficit of 500-calorie. Five hundred calories x 7 days a week=3,500 calories. These are good healthy calculations based on science. Our actual fat loss may be greater than or less than. These are my opinion based on science, and how genes “dictate” our metabolism (how our bodies utilize macronutrients to create energy and various bodily tissue). Through journal documentation, you will find out exactly what foods work for you.
“our bodies ability to digest, assimilate, and create our various tissue is based on our genes and they will not change significantly in our life time!”
The good news is once you find out what works for you, the rest of the ride is smooth sailing. We just keep on keeping on with what works for us. No more searching for that magic bullet, gizmo, book, or guru. It is the last stop- we are homeward bound, we are on our way towards permanent fat loss!
Time
About (20) twenty- (60) sixty minutes, 3-5 times per week, is more than enough exercise time for anyone working on a fitness routine. This time commitment when coupled with proper nutrition will produce ½-1-lb. of body fat loss each week. And yes we can do this at or close to home.We need to try and understand that all the positive changes that happen from an exercise session will take place during the rest cycle. During the session, all types of cell populations are being broken down. Over- training is a real phenomenon. It is a condition where the body is so broken down, it does not have resources to rebuild itself. You can stay on the positive side of this stressful situation with careful documentation, and a compassionate approach toward exercise.
Documentation
I cannot overstate the critical importance of writing down not only your exercise details, but also nutritional information. Documentation can make the difference between great results and mediocre ones, and avoiding injury! Try it for a good three months, and see for yourself. Include the following: time spent>duration, intensity>heart rate, frequency>how many times per week. Also, include comments on how you felt during, afterwards, and suggestions for fine tuning future sessions.
Movements
All movements are to be synchronized with the breath. Remembering never to hold your breath. As you lift, you exhale through the mouth, inhaling through the nose as you lower. About two seconds on the lifting phase and four to lower. The idea is to take the momentum out of the movement; this brings the work into the target muscle while at the same time alleviating negative forces in the joint area. You are also creating a "focused attention", and this starts to bring a meditative element into your exercise insuring its safety.