Looking for support and motivation
- Thread starter swatsmith
- Start date
The last few days I made these posts in the ChillOut Log: (and to save search time, I will post them here)
Link:http://training.fitness.com/wellness/chillout-log-chillen-50-25737.html
Number 1
1. Successful People Believe their own dreams and goals are valid--even if thats all they have to go on.
Belief in yourself is the KEY
Achievers know that we are not born with the same physical, mental, and environmental attributes. But they do know that everyone has the same potential and right to feel excitement and motivation in believing we deserve the very best in life.
2. Achievers have clearly defined goals and action plans
There is specific sense of direction based on the achievers desire (not designated by someone else). Successful people KNOW there they are going and how they are going to get there. Their plans have times frames of achievement.
3. Achievers WORK THEIR PLANS
Achievers give 110% effort, energy, and what ever time it takes to reach their goals, and they PERSEVERE!
4. Achievers are Flexible
You will survive and THRIVE when your flexible to change. When your compfort zone KICKS IN, its time to do some thinking.
Are you willing to use a different method to achieve your goal? Are you giving it your all. What are you doing that is getting you results? What are you doing thats NOT getting you results? ELIMINATE whats NOT working!
KEEP LEARNING ABOUT YOURSELF-----and what you can do to be at your BEST!
I wish all of you the best each day, everyday, day in day out.......ALL THE TIME!
Chillen
Link:http://training.fitness.com/wellness/chillout-log-chillen-50-25737.html
Number 1
4 Common denominators of Achievers:
1. Successful People Believe their own dreams and goals are valid--even if thats all they have to go on.
Belief in yourself is the KEY
Achievers know that we are not born with the same physical, mental, and environmental attributes. But they do know that everyone has the same potential and right to feel excitement and motivation in believing we deserve the very best in life.
2. Achievers have clearly defined goals and action plans
There is specific sense of direction based on the achievers desire (not designated by someone else). Successful people KNOW there they are going and how they are going to get there. Their plans have times frames of achievement.
3. Achievers WORK THEIR PLANS
Achievers give 110% effort, energy, and what ever time it takes to reach their goals, and they PERSEVERE!
4. Achievers are Flexible
You will survive and THRIVE when your flexible to change. When your compfort zone KICKS IN, its time to do some thinking.
Are you willing to use a different method to achieve your goal? Are you giving it your all. What are you doing that is getting you results? What are you doing thats NOT getting you results? ELIMINATE whats NOT working!
KEEP LEARNING ABOUT YOURSELF-----and what you can do to be at your BEST!
I wish all of you the best each day, everyday, day in day out.......ALL THE TIME!
Chillen
Last edited:
Number 2
1. Accept FULL responsibility
YOU are responsible for your own body. Yes, this may be obvious and a simple statement, but do you REALLY FEEL THIS?
Unless you are held at gun point, should you be watching TV instead of weorking out?
The fricken choice is yours. YOU are always making choices, some healthy some not, and these choices do form a pattern of behavior, ans sometimes you dont like the CONSEQUENCES of these behaviors......like getting overweight or possible getting a disease.
BUT YOU HAVE THE POWER TO CHANGE!
By accepting FULL RESPONSIBILITY.........Your good judgement brings its own reward.
2. Dont take a BAND-AIDE Approach to your health
Being healthy is MORE than taking a Vitamin, drinking lots of water, or eating right.-------really you say.....(what is it then, folks?)
For example, you can take a vitamin and then smoke a cigarette, or take b vitimin to combat stress......but unless you eliminate the stress SOURCE it will remain. Sugar-coating your bad habits......and you LOSE.....PERIOD!
3. Write your way to a SELF-UNDERSTANDING
I have PREACHED this since I joined this forum......YOU MUST LEARN ABOUT YOURSELF.........KNOW THY SELF!
Doesnt it make sense that in order to IMPROVE you must ----get to know yourself to SELF-IMPROVE?........Of course this makes sense.
Keep a journal, jot down your thoughts, feelings, ideas and stimulate the process of growth and change.......
This is MY secret......I draw ENERGY from knowing ME.....and How to DEAL WITH ME........
Honestly reflect your feelings.........
4. SET YOUR GOALS
Differences between you and another one that is success, is well, RESULTS!
Keep the mind FOCUSED and with confidence RISING.............
Do you know one thing you have control over to a large degree.....ITS YOUR TIME.....DONT WASTE IT!
5. Set Long term and short term goals
Create a strategy for getting THERE........
Short term goals can empower and enable your focus and move you along to the REAL GOAL you WANT.......the long term one......(The body you seek)
6. DEFINE YOUR SUCCESS IN YOUR OWN TERMS.......NOT SOMEONE ELSES
Cultivate and DREAM---------BABY!
Commit to COMPLETION
7. Get ADVICE and FEEDBACK FROM POSITIVE PEOPLE ONLY!
There are always those that DONT want you to grow and change...Throw them in the mental trash bin......
This is IMPORTANT.......DARN IT......it would be nice to have your own cheer leading squad to pump you UP......CONNECT WITH LIKE-MINDED PEOPLE........
8. KNOW that some of your freinds dont "necessarily" know what is BEST FOR YOU!
Sure they may love or like you......but when they start to talk you out og a workout or a meal that is best suited for you........ESTABLISH BOUNDARIES....
9. THANK YOUSELF.......YES......Congratualate YOURSELF!
If you get too focused.........you can smear the picture and not realize just how much you HAVE ACCOMPLISHED.....along your journey.
You can get discouraged.........SO DONT LET THIS HAPPEN
10. WHAT IS STOPPING YOU.......
You have tremendous potential.........
EACH DAY BRINGS A NEW YOU.......IF YOU ONLY GO AFTER IT!
ROCK ON!
SUPER CHARGE YOUR FRICKEN HEALTH!
1. Accept FULL responsibility
YOU are responsible for your own body. Yes, this may be obvious and a simple statement, but do you REALLY FEEL THIS?
Unless you are held at gun point, should you be watching TV instead of weorking out?
The fricken choice is yours. YOU are always making choices, some healthy some not, and these choices do form a pattern of behavior, ans sometimes you dont like the CONSEQUENCES of these behaviors......like getting overweight or possible getting a disease.
BUT YOU HAVE THE POWER TO CHANGE!
By accepting FULL RESPONSIBILITY.........Your good judgement brings its own reward.
2. Dont take a BAND-AIDE Approach to your health
Being healthy is MORE than taking a Vitamin, drinking lots of water, or eating right.-------really you say.....(what is it then, folks?)
For example, you can take a vitamin and then smoke a cigarette, or take b vitimin to combat stress......but unless you eliminate the stress SOURCE it will remain. Sugar-coating your bad habits......and you LOSE.....PERIOD!
3. Write your way to a SELF-UNDERSTANDING
I have PREACHED this since I joined this forum......YOU MUST LEARN ABOUT YOURSELF.........KNOW THY SELF!
Doesnt it make sense that in order to IMPROVE you must ----get to know yourself to SELF-IMPROVE?........Of course this makes sense.
Keep a journal, jot down your thoughts, feelings, ideas and stimulate the process of growth and change.......
This is MY secret......I draw ENERGY from knowing ME.....and How to DEAL WITH ME........
Honestly reflect your feelings.........
4. SET YOUR GOALS
Differences between you and another one that is success, is well, RESULTS!
Keep the mind FOCUSED and with confidence RISING.............
Do you know one thing you have control over to a large degree.....ITS YOUR TIME.....DONT WASTE IT!
5. Set Long term and short term goals
Create a strategy for getting THERE........
Short term goals can empower and enable your focus and move you along to the REAL GOAL you WANT.......the long term one......(The body you seek)
6. DEFINE YOUR SUCCESS IN YOUR OWN TERMS.......NOT SOMEONE ELSES
Cultivate and DREAM---------BABY!
Commit to COMPLETION
7. Get ADVICE and FEEDBACK FROM POSITIVE PEOPLE ONLY!
There are always those that DONT want you to grow and change...Throw them in the mental trash bin......
This is IMPORTANT.......DARN IT......it would be nice to have your own cheer leading squad to pump you UP......CONNECT WITH LIKE-MINDED PEOPLE........
8. KNOW that some of your freinds dont "necessarily" know what is BEST FOR YOU!
Sure they may love or like you......but when they start to talk you out og a workout or a meal that is best suited for you........ESTABLISH BOUNDARIES....
9. THANK YOUSELF.......YES......Congratualate YOURSELF!
If you get too focused.........you can smear the picture and not realize just how much you HAVE ACCOMPLISHED.....along your journey.
You can get discouraged.........SO DONT LET THIS HAPPEN
10. WHAT IS STOPPING YOU.......
You have tremendous potential.........
EACH DAY BRINGS A NEW YOU.......IF YOU ONLY GO AFTER IT!
ROCK ON!
Number 3
If you want to find the real enemies that stand between you and the leaner, energized, dynamite body you want, take a moment to determine what your "persistence Inventory" is; this may lead to discoveries that will:
In this you will find not only weakness of your persistance, but also deeply rooted subconcious causes of this weakness:
1. Failure to recognize and define clearly EXACTLY what you want.
2. Procrastination that are backed up through execuses---one right after the other.
3. Lack of interest in learning more about getting what you want
4. In decision. Either you do or you dont. Quit waiting
5. Coming up with an infinite number of reasons NOT to do something instead of creating a plan to SOLVE your problem
6. Indifference. Giving in to your Compfort Zone. For example:
Gee, I had a hard day. I should skip this one workout and get some rest.
You: Uh! Okay! Yea! Im tired, and off to bed you go.
7. Pointing the finger and playing VICTIM:
I would have, IF ONLY or Poor me.....pppppPLEASE....
8. No Desire or not strong enough desire to get your BUTT in gear
9. The Willingness, Even Eagerness, to QUIT at the FIRST SIGN OF DEFEAT.
10. No organized Plan. How can you get better when there is nothing to analyze?
11. Being a LUMP ON THE FRICKEN LOG. You let ideas and opportunities pass you by and you live:
Shoulda's, Coulda's, and Woulda's
12. You continue to wish......and thats about it.......
13. Thinking Negative.........AMBITION is down the fricken toilet.
14. Seraching for ShortCUTS, a something for NOTHIN mentality, trying to get without------a FAIR EQUIVALENT!
15. Fear of Criticism, failure to create plans and take action on them, because of what others may think, say or do.....BUH!....You let other people control your life to a degree........
WHO IS THE FRICKEN BOSS HERE..........?
I wiish all of you the BEST OF EVERYTHING YOU SET OUT TO DO!
Chillen
What is your Persistence Inventory?
If you want to find the real enemies that stand between you and the leaner, energized, dynamite body you want, take a moment to determine what your "persistence Inventory" is; this may lead to discoveries that will:
GIVE YOU A NEW GRIP ON YOURSELF
In this you will find not only weakness of your persistance, but also deeply rooted subconcious causes of this weakness:
1. Failure to recognize and define clearly EXACTLY what you want.
2. Procrastination that are backed up through execuses---one right after the other.
3. Lack of interest in learning more about getting what you want
4. In decision. Either you do or you dont. Quit waiting
5. Coming up with an infinite number of reasons NOT to do something instead of creating a plan to SOLVE your problem
6. Indifference. Giving in to your Compfort Zone. For example:
Gee, I had a hard day. I should skip this one workout and get some rest.
You: Uh! Okay! Yea! Im tired, and off to bed you go.
7. Pointing the finger and playing VICTIM:
I would have, IF ONLY or Poor me.....pppppPLEASE....
8. No Desire or not strong enough desire to get your BUTT in gear
9. The Willingness, Even Eagerness, to QUIT at the FIRST SIGN OF DEFEAT.
10. No organized Plan. How can you get better when there is nothing to analyze?
11. Being a LUMP ON THE FRICKEN LOG. You let ideas and opportunities pass you by and you live:
Shoulda's, Coulda's, and Woulda's
12. You continue to wish......and thats about it.......
13. Thinking Negative.........AMBITION is down the fricken toilet.
14. Seraching for ShortCUTS, a something for NOTHIN mentality, trying to get without------a FAIR EQUIVALENT!
15. Fear of Criticism, failure to create plans and take action on them, because of what others may think, say or do.....BUH!....You let other people control your life to a degree........
WHO IS THE FRICKEN BOSS HERE..........?
I wiish all of you the BEST OF EVERYTHING YOU SET OUT TO DO!
Chillen
Number 4
Keep your self burning BRIGHT:
Each one of us has a fire in our heart for something. It's our goal in life to find it and to keep it lit.
==========================================================
Learn from your mistakes and move forward with your lesson:
(Chillen)
==========================================================
Dont let anything overcome you, dont let anything beat you, use the power of your brain to overpower, and action to subdue the problem:
Intellectual growth should commence at birth and cease only at death
(Unknown)
==========================================================
Making errors are not bad if you adapt and overcome them. Learn from them.
Experience is the name every one gives to their mistakes.
(Oscar Wilde)
==========================================================
The way you think about your problems and subsequently react determines many things:
The doors we open and close each day decide the lives we live.
(Whittmore)
==========================================================
Live and breathe your goals and be appropriately OBSESSED and do not accept anything LESS:
Take up one idea. Make that one idea your life - think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success, that is way great spiritual giants are produced.
(Unknown)
==========================================================
Our attitudes control our lives. Attitudes are a secret power working twenty-four hours a day, for good or bad. It is of paramount importance that we know how to harness and control this great force.
(Brandi)
==========================================================
Jim Rohn:
You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.
==========================================================
Dont be afraid brotha and sista's, engross yourself in your goals be your goal......see yourself there.......
Become so wrapped up in something that you forget to be afraid.
==========================================================
Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of the goal-a commitment to excellence-that will enable you to attain the success you seek.
==========================================================
Life is 10 percent what you make it and 90 percent how you take it.
(Adolf Hitler)-------->hmmm.....this is an interesting comment from him
==========================================================
Dont let this happen to you!
Things which matter most must never be at the mercy of things which matter least.
==========================================================
Life is like a blanket too short. You pull it up and your toes rebel, you yank it down and shivers meander about your shoulder; but cheerful folks manage to draw their knees up and pass a very comfortable night.
Marion Howard
==========================================================
Life is a great big canvas, and you should throw all the paint on it you can.
Danny Kaye
==========================================================
We are born wet, naked, and hungry. Then things get worse.
Author Unknown
(No wonder the author is unknown.......he is still all wet....)
==========================================================
The price of anything is the amount of life you exchange for it.
Henry David Thoreau
(My fav dude)
==========================================================
To succeed in life, you need three things: a wishbone, a backbone and a funnybone.
Reba McEntire
==========================================================
[Psychoanalysis] is not the only way to resolve inner conflicts. Life itself still remains a very effective therapist.
Karen Horney, Our Inner Conflicts, 1945
==========================================================
All of you mean a lot to me.
I want all of your dreams and hope to be real.
You have to work for them as some of them will not come easy.
Keep pushing forward and keep learning about life and yourself and you will succeed in the things you desire.
I wish all of you the best each and every day.........
Chillen
Life doesn't require that we be the best, only that we try our best.
All the forum BROTHA AND SISTA'S DO!
All the forum BROTHA AND SISTA'S DO!
Keep your self burning BRIGHT:
Each one of us has a fire in our heart for something. It's our goal in life to find it and to keep it lit.
==========================================================
Learn from your mistakes and move forward with your lesson:
(Chillen)
Look at life through the windshield, not the rear-view mirror
==========================================================
Dont let anything overcome you, dont let anything beat you, use the power of your brain to overpower, and action to subdue the problem:
Intellectual growth should commence at birth and cease only at death
(Unknown)
==========================================================
Making errors are not bad if you adapt and overcome them. Learn from them.
Experience is the name every one gives to their mistakes.
(Oscar Wilde)
==========================================================
The way you think about your problems and subsequently react determines many things:
The doors we open and close each day decide the lives we live.
(Whittmore)
==========================================================
Live and breathe your goals and be appropriately OBSESSED and do not accept anything LESS:
Take up one idea. Make that one idea your life - think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success, that is way great spiritual giants are produced.
(Unknown)
==========================================================
Our attitudes control our lives. Attitudes are a secret power working twenty-four hours a day, for good or bad. It is of paramount importance that we know how to harness and control this great force.
(Brandi)
==========================================================
Jim Rohn:
You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of.
==========================================================
Dont be afraid brotha and sista's, engross yourself in your goals be your goal......see yourself there.......
Become so wrapped up in something that you forget to be afraid.
==========================================================
Desire is the key to motivation, but it's determination and commitment to an unrelenting pursuit of the goal-a commitment to excellence-that will enable you to attain the success you seek.
==========================================================
Life is 10 percent what you make it and 90 percent how you take it.
(Adolf Hitler)-------->hmmm.....this is an interesting comment from him
==========================================================
Dont let this happen to you!
Things which matter most must never be at the mercy of things which matter least.
==========================================================
Life is like a blanket too short. You pull it up and your toes rebel, you yank it down and shivers meander about your shoulder; but cheerful folks manage to draw their knees up and pass a very comfortable night.
Marion Howard
==========================================================
Life is a great big canvas, and you should throw all the paint on it you can.
Danny Kaye
==========================================================
We are born wet, naked, and hungry. Then things get worse.
Author Unknown
(No wonder the author is unknown.......he is still all wet....)
==========================================================
The price of anything is the amount of life you exchange for it.
Henry David Thoreau
(My fav dude)
==========================================================
To succeed in life, you need three things: a wishbone, a backbone and a funnybone.
Reba McEntire
==========================================================
[Psychoanalysis] is not the only way to resolve inner conflicts. Life itself still remains a very effective therapist.
Karen Horney, Our Inner Conflicts, 1945
==========================================================
All of you mean a lot to me.
I want all of your dreams and hope to be real.
You have to work for them as some of them will not come easy.
Keep pushing forward and keep learning about life and yourself and you will succeed in the things you desire.
I wish all of you the best each and every day.........
Chillen
Last edited:
Go to the ChillOut log and from the very beginning and take a look through the pages, there may be something in there for you.........
I wish you the best, young man......
I will be back......to post something specific for you my friend,
YOU ARE THE BEST you know.........PULL IT OUT!
Chillen
I want to be really fit. I am not overweight and never have been, but also never in shape I want. Want to be 10-15lbs lighter and very energetic.
The best thing I do for myself is daily breakfast and everything in moderation.
I have a gym setup at home that I hardly ever use even though I have a tv and dvds in there to watch. My excuse here is that I have to pass the laundry which is most times full of laundry to do.
I walked with friends sparodically before. I partner just stopped and then I picked up another two who were more devoted, but then my trans broke down and I'm not able to get out there.
The best thing I do for myself is daily breakfast and everything in moderation.
I have a gym setup at home that I hardly ever use even though I have a tv and dvds in there to watch. My excuse here is that I have to pass the laundry which is most times full of laundry to do.
I walked with friends sparodically before. I partner just stopped and then I picked up another two who were more devoted, but then my trans broke down and I'm not able to get out there.
I can be that person!.......I always have my Chillboot cocked and ready to plant..............>
This is what I want you to do:
1. Make a journal listing your GOALS--DEFINE THEM SPECIFICALLY.
Put this in the mens journal section. I want you to include what equipment you have at home to use for your training--this will give me and the others important information to give you ADVICE on setting up a good routine to follow. In this journal you can keep a running log on your feelings, your training, and diet; I believe you will get some rather good advice based on what we know about you.
What you WANT will come through training and dieting, and changing your current mental composition---------no way around it. Either you change.....or you will get the same.........
When you make your post, include your approximation of calories you configured in number 3 in this list.
2. Remove POOR ME with I CAN DO ATTITUDE.
3. Determine your MT LINE: (here's how)
==========================================================
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound.
If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.
The calorie deficit margin is just an example:
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
I will be looking for your journal
Best wishes to you,
Chillen
This is what I want you to do:
1. Make a journal listing your GOALS--DEFINE THEM SPECIFICALLY.
Put this in the mens journal section. I want you to include what equipment you have at home to use for your training--this will give me and the others important information to give you ADVICE on setting up a good routine to follow. In this journal you can keep a running log on your feelings, your training, and diet; I believe you will get some rather good advice based on what we know about you.
What you WANT will come through training and dieting, and changing your current mental composition---------no way around it. Either you change.....or you will get the same.........
When you make your post, include your approximation of calories you configured in number 3 in this list.
2. Remove POOR ME with I CAN DO ATTITUDE.
3. Determine your MT LINE: (here's how)
==========================================================
Calculate your BMR:
The Harris Benedict equation determines calorie needs for men or woman as follows:
• It calculates your Basal Metabolic Rate (BMR) calorie requirements, based on your height, weight, age and gender.
• It increases your BMR calorie needs by taking into account the number of calories you burn through activities such as exercise.
This gives you your total calorie requirement or approximated Maintenance Line (I call it the MT Line).
Step One : Calculate your BMR with the following formula:
•Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
•Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Step Two : In order to incorporate activity into your daily caloric needs, do the following calculation:
•If you are sedentary : BMR x 1.2
•If you are lightly active: BMR x 1.375
•If you are moderately active (You exercise most days a week.): BMR x 1.55
•If you are very active (You exercise daily.): BMR x 1.725
•If you are extra active (You do hard labor or are in athletic training.): BMR x 1.9
Create a Calorie Deficit:
In order to lose weight, you must create a calorie deficit. It is easier and healthier to cut back your calorie intake a little bit at a time.
Every 3,500 calories is equivalent to approximated 1 pound.
If you cut back 500 calories a day, you will lose approximated 1 pound per week. (not necessarily all fat)
If you exercise to burn off 500 calories a day you will also lose approximately 1 pound per week.
The calorie deficit margin is just an example:
Apply this knowledge by backing off the approximated MT Line (approximated Maintenance line), say for example, a -500c per day, for about 1 week. Before the week begins, weigh yourself in the AM when you FIRST get up (do not eat yet) (remember your clothing, preferably with just underwear and t-shirt or like clothes). Note the time, and the approximated wgt.
Each day spread your caloric content out throughout the day (keep the body fed, with calories in the 300 to 500c approximated calories each meal), or a like division which mirrors your end caloric deficit limit (meaning MT-500c).
This way you have your entire day and body encircled with nutrition (I assume you already know to eat clean), which if your eating right, will give an approximated good energy (not optimal because your in deficit) to fuel your training and exercising schedule.
At the end of the week, on the same day, the same time, with the same like clothes, weigh yourself again. Note whether you lost or gained tissue (or weight I mean). To further assist you, I want to tell you that for every approximated caloric deficit of (-3500c), one could lose 1lb of fat tissue. (though some may not all be fat tissue, this information is for another question, and isn't presently suited here).
Now, in this example you were calculating a -500c per day deficit. There needs to be -3500c to lose approximated 1lbs of fat. Now lets do some basic math. -500cX7=-3500c. With all things considered equal, and you were meticulous and faithful on the diet, you should have been CLOSE to losing at least one pound of tissue in the week.
If this didn't happen, this means you need to make finer adjustments, and the MT line is not accurate, and you need to adjust this on your own.
Based upon the FEEDBACK your body is giving you, ask yourself how faithful you were on the diet, AND how faithful in training (whether you kept the training schedule (if you didn't, this would effect the caloric equation, no?!), AND how accurate you figured in your activities caloric wise.........but, you have the base information to begin making adjustments.
I will be looking for your journal
Best wishes to you,
Chillen
Last edited:
wow I also just joined and I think I need the same thing! check out my post: http://training.fitness.com/weight-loss/newb-world-hell-needs-help-get-track-28987.html