Calories do count in any fitness program and small errors can add up to disappointing results. You don't want to work your butt off to burn calories while unknowingly adding to your waistline. We all know by now the key to losing weight is to burn more calories then you consume, but we should also be conscious of straining our bodies to burn unneeded calories. A personal example would be adding cream and sugar to my coffee each morning. These two small additions could add up to 200 empty calories! I could run an extra 2 miles per day, but over time this extra strain on joints and bones may not be worth it; and honestly, I probably won't run the extra two miles long term to make up for it. Instead you could eat something nutritious and equally as enjoyable such as celery and peanut butter, or a fruit shake.
As everyone has a different metabolism, and each person has a different calorie intake, it is important to establish your personal BMR. BMR = the number of calories your body needs to function on a daily basis. Its what your body will burn on the most basic level. To calculate your BMR use this formula:
Women: 655 + (4.35 X weight in pounds) + (4.7 X height in inches) - (4.7 X age in years)
Men: 66 + (6.23 X weight in pounds) + (12.7 X height in inches) - (6.8 X age in years)
The idea to lose weight is to create a defecit in calorie consumption while supplying your body with enough energy to complete workouts while also creating a defecit through your daily activities. If you would like to learn more personal training tools, or personal trainer certificates, please visit us at Allied Health World.com. Tomorrow we will touch on how many calories we should burn each day to reach our training goals.
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