September "How to lose a pound"

To lose a pound of weight per week you have to either expend more energy, though activities, or consume less food. Because 3500 calories equal 1 pound, the best way to lose weight is to have a deficit of 500 calories per day. Easiest way to do this is by burning 250 calories a day through exercise and eating 250 less calories per day, then you are eating now. Over 7 days you will lose 1 pound of weight. If you want to lose 2 pounds a week you would have to have a deficit of 1000 calories per day.
To determine if this is even possible you would have to journal your food to see what you are currently eating ( http://siftpersonaltraining.vitabot.com/login/siftpersonaltraining.html email for a free trial) Never go below 1200 calories a day of food consumption.

It seems simple but the discipline of it can be challenging. You need to set up a daily and weekly goal to keep you motivated and journal your food intake and exercise expenditure.

For example: when you are exercising you should focus on a Target Heart Rate to burn the most calories possible and keep yourself motivated and challenged. Because everyone is physiologically different, heart rates vary, but this will help give you an intensity baseline.


Target Heart Rate:


220 - age = Maximum Heart Rate (MHR)


MHR x 50%-70% Moderate-Intensity physical activity


MHR x 70%- 85% Vigorous-Intensity physical activity

Example:
220-40 age = 180 Maximum Heart Rate (MHR)

180 MHR x 55% = 99 beats per minute (BPM)

180 MHR x 65% = 117 bpm

180 MHR x 75% = 135 bpm

180 MHR x 85% = 153 bpm


If you are on any medications that will alter your heart rate you need to use a 1-10 Rate of Perceived Exertion Scale. Anyone can use this scale to make sure they are working at the proper exertion.

Rating of Perceived Exertion Scale: your goal is to be between 5-7 when exercising
0 Nothing at all
0.5 Very, very weak
1 Very weak
2 Weak
3 Moderate
4 Somewhat strong
5 Strong
6-7 Very strong
8
9
10 Very, very strong

Source: Borg, G.V. (1982) Psychological basis of perceived exertion. Medicine and Science in Sports and Exercise, 14, 377-381. American College of Sports Medicine



How long should you workout?

Center for Diease Control:CDC guidelines for Health Benefits of Adults:

Vigorous-Intensity

1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).


Combination of Moderate and Vigorous
An equivalent mix of moderate- and vigorous-intensity aerobic activity and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Guidelines for Greater Health Benefits and Weight Loss:

Moderate-Intensity

5 hours (300 minutes) each week of moderate-intensity aerobic activity and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Vigorous -Intensity

2 hours and 30 minutes (150 minutes) each week of vigorous-intensity aerobic activity and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).
Combination of Moderate and Vigorous

An equivalent mix of moderate- and vigorous-intensity aerobic activity and
muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

Before any exercise program you should consult your physician.