WOT: Get In Shape, All The Proper Information You Need To Live Healthy.

[hot_karl]

This is not all my information some was taken off other websites/books, but being a student of kinesiology, I can say it is all very good information.

 

I tried to make it as simple as possible, tho it is quite long

 

Living a healthy life depends on 3 major factors

 

1. Diet

2. Exercise

3. CONSISTENCY

 

 

1. DIET

 

Basic Terminology

 

1/ BMR (Basal metabolic rate): This is the amount of calories you need to consume to maintain your body if you were comatose (base level)....

2/ NEAT (Non-Exercise Associated Thermogenesis): The calorie requirements added by your daily activity that is NOT exercise (eg: washing, walking, talking, shopping, working).

3/ EAT (Exercise Associated Thermogenesis): The calorie requirements associated with planned exercise.

4/ TEF (Thermogenic effect of feedng): The calorie expenditure associated with eating...yes digesting food burns cals.

5/ TEE (Total Energy Expenditure): The total calories you require - and the sum of the above (BMR + NEAT + EAT + TEF).

 

Estimating Requirements

The simplest method of estimating needs is to base your intake on a standard 'calories per unit of weight (usually kilograms)'. Typically this is:

- 25 to 30 kcals/kg/day for normal, healthy individuals with sedentary lifestyles doing little physical activity [11.5-13.5 kcal/pound]

- 30 to 35 kcal/kg/day for those involved in light to moderate activity 3-5 x a week with moderately active lifestyles [13.5-16 kcal/ pound]

- 35 to 40 kcals/kg/day for those involved in vigorous activity and highly active jobs [16-18 kcal/ pound].

 

There are then a number of more complex formula which calculate BMR based on any number of variables including sex, height, weight, age, and lean mass. This BMR is then multiplied by an 'activity variable' to give TEE. To go over a few BMR calculations

 

1/Mifflin-St Jeor Formula:

For MEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] + 5

For WOMEN: BMR = [9.99 x weight (kg)] + [6.25 x height (cm)] - [4.92 x age (years)] -161

This formula was developed in the 1990s. It is much more accurate than many previous formulas and is more realistic in todays lifestyle settings.... However, it still does not take into consideration the difference in metabolic rate as a consequence of high BF%. Thus, once again, it also overestimates needs in highly obese individuals. So, if you use it, be warned it can OVERESTIMATE your needs.

 

2/Katch-McArdle Formula:

BMR = 370 + (21.6 x LBM)

Where LBM = [total weight (kg) x (100 - bodyfat %)]/100

This is considered the most accurate formula for those who are relatively lean and who have a good understanding of their bodyfat %.

 

To then convert to a TEE you multiply the BMR from the above equations by an Activity Factor

1.2 = Sedentary (Little or no exercise and desk job)

1.3-1.4 = Lightly Active (Light exercise or sports 1-3 days a week)

1.5-1.6 = Moderately Active (Moderate exercise or sports 3-5 days a week)

1.7-1.8 = Very Active (Hard exercise or sports 6-7 days a week)

1.9-2.0 = Extremely Active (Hard daily exercise or sports and physical job)

(note: these activity factors generally include a TEF of ~ 15% - which is an average mixed diet).

 

 

Macronutrient Needs

 

Once you work out how many CALORIES you need to reach your goals - > And this should NOT be based on a generic RATIO of total calorie intake such as '30:40:30 or 40:40:20. Your body doesn't CARE what % intake you have for macronutrients. It works in terms of QUANTITY and therefore your level should relate back to your BODY and your bodies NEEDS in terms of LEAN MASS and ACTIVITY.

 

1. Protein: Although most accurately based on LEAN MASS it is easiest just to set up a general starting point:

Protein (grams) = 1-1.5 x total weight (pounds).

If you are VERY LEAN or very LOW IN TOTAL CALORIE INTAKE then you need to stick to close to, or increase ABOVE, 1.5 x weight.... (eg: 2 x LEAN MASS)

If you are VERY OVERWEIGHT or VERY HIGH IN TOTAL CALORIE INTAKE then you should stick closer to, or decrease slightly BELOW 1 x weight (eg: 1 x LEAN MASS)...

 

2. Fats: Generally speaking, although the body can get away with short periods of very low fat, in the long run your body NEEDS fat to maintain general health, satiety, and sanity.... If you are following a 'normal distribution' of intake you should be aiming for something between 0.35-0.5 x LEAN MASS (if highly overweight) or 0.35-0.5 x TOTAL WEIGHT (if lean).

Note 1: Total fat intake is NOT the same as 'essential fats' (essential fats are specific TYPES of fats that are INCLUDED in your total fat intake)...

Note 2: For those who are on LOW carb diets, or those who have SPECIAL NEEDS - fat intakes CAN BE HIGHER with values up to 1 x total weight often used.

 

3. Carbs: Although carbs help with workout intensity, health, and satiety (and sanity) with no specific 'requirements' for your body, carbs are basically used by most as 'the extra stuff' that fills in the rest of your calorie requirements once the above two factors are considered. Obviously if your HIGHLY ACTIVE or trying to GAIN MASS then you will likely need MORE carbs to fuel your workouts and your body. If you are NOT active or if you are DIETING - then you obviously don't need / can't eat as much....

So to calculate your carbs you simply do this: [Total calories - ([protein grams as above x 4] + [fat grams as above x 9])]/4

 

Meal Planning

 

The best way to consistently eat right is to keep track of your food in advance. It is recommended to take an hour or two and plan a weekly meal plan, this can save you a lot of time and effort in the long run as it is much easier than writing down calories every time you eat. It also can make grocery shopping and meal preparation much quicker and easier.

 

Make a list of foods you eat regularly and write them down... keep in mind that if you currently eat poorly, you will likely have to substitute some of your favourite foods. You will need to do some math but make it so these foods fit with the calculations you made above. Make sure you eat at least 3 meals a day... 5 smaller meals a day is ideal, but realistically 3 is the minimum.

 

If you don

[PKTrono]

careful now

[hot_karl]

2. EXERCISE

 

Now there are countless books, methods and ways to exercise. Different methods work better for different people, it would be impossible to go through all the techniques and exercises, so I