Ten Tips to a Healhier 2010
By J.R. Rosania
Find out your BMR
Your BMR, or basal metabolic rate (metabolism),
is calories expended by the body at
rest to maintain current body weight. Check
out this site to find your BMR and other stats
www.bmi-calculator.net/bmr-calculator
Know how many calories a day you burn
including your exercise.
Add your calories burned from your workout with your BMR number and total it up.
You can also find a formula to estimate
calories at the above site.
Count your calories daily.
Get a calorie counter booklet and begin
with early morning calories and total up
your foods and liquids.
Keeping a food
diary in addition is also a great tool.
Do at least 30 min of aerobic exercise daily.
Pick any form of cardio, walking, jogging,
swimming, hiking, etc.
Eat 6 meals a day, with equal number of
calories that total your daily calorie needs.
Let’s say your daily need is 1800, eat 300 calories
6 times a day. If you want to lose weight,
you will need to consume less than you need.
Eat leafy greens every day.
Enjoy a multi greens salad or fresh green
vegetables everyday. Broccoli and kale are
nutrition powerhouses.
Eat seeds, grains and nuts every day.
Choose almonds, sunflower seeds, walnuts
and raw mixed nuts. Avoid roasted and
salted nuts
Drink 1/2 your body weight in ounces
of water.
If you weigh 150 pounds drink 75 ounces
of water. Split it up, about 6-8 ounces 8-12
times a day.
Do a day of 60-90 minutes of aerobic
cardiovascular exercise.
Pick a day you can spend 1-2 hours doing
your favorite activity.
Engage in some light to moderate
strength training 2 times a week.
Get on a full body resistance program to
build stronger muscles.
There are many
great workouts and exercises that can be
done at home. You can cover the whole
body in 30 minutes
By J.R. Rosania
Find out your BMR
Your BMR, or basal metabolic rate (metabolism),
is calories expended by the body at
rest to maintain current body weight. Check
out this site to find your BMR and other stats
www.bmi-calculator.net/bmr-calculator
Know how many calories a day you burn
including your exercise.
Add your calories burned from your workout with your BMR number and total it up.
You can also find a formula to estimate
calories at the above site.
Count your calories daily.
Get a calorie counter booklet and begin
with early morning calories and total up
your foods and liquids.
Keeping a food
diary in addition is also a great tool.
Do at least 30 min of aerobic exercise daily.
Pick any form of cardio, walking, jogging,
swimming, hiking, etc.
Eat 6 meals a day, with equal number of
calories that total your daily calorie needs.
Let’s say your daily need is 1800, eat 300 calories
6 times a day. If you want to lose weight,
you will need to consume less than you need.
Eat leafy greens every day.
Enjoy a multi greens salad or fresh green
vegetables everyday. Broccoli and kale are
nutrition powerhouses.
Eat seeds, grains and nuts every day.
Choose almonds, sunflower seeds, walnuts
and raw mixed nuts. Avoid roasted and
salted nuts
Drink 1/2 your body weight in ounces
of water.
If you weigh 150 pounds drink 75 ounces
of water. Split it up, about 6-8 ounces 8-12
times a day.
Do a day of 60-90 minutes of aerobic
cardiovascular exercise.
Pick a day you can spend 1-2 hours doing
your favorite activity.
Engage in some light to moderate
strength training 2 times a week.
Get on a full body resistance program to
build stronger muscles.
There are many
great workouts and exercises that can be
done at home. You can cover the whole
body in 30 minutes
Coming Soon
Clinics, Maps, Rides, Tips, Training Calendar, and much more!!
Clinics, Maps, Rides, Tips, Training Calendar, and much more!!
