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Calculating Daily Caloric Expenditure

Posted by Jonathan on March 6, 2012 None comments

To figure our estimated daily caloric expenditure we need to calculate your RMR* (Resting Metabolic Rate), Daily Activity Level, and your average daily caloric expenditure from exercising.

    • Formula: Daily Caloric Expenditure = RMR + Activity Level + Exercise

    • Step 1: Calculating Caloric Expenditure from RMR

    • Men RMR = 66.473 + 13.751(BW) + 5.0033(HT) – 6.755(Age)

      Women RMR = 655.0955 + 9.463(BW) + 1.8496(HT) – 4.6756(Age)

      Provide your weight (kg), height (cm), and age (years AND months)
      Don’t forget to convert weight in pounds to kilograms and height in inches to centimeters!
      1 lb = 2.205 kg (Example: 150 pounds / 2.205 = 68 kg)
      1 inch = 2.54 centimeters (Example: 65 inches X 2.54 = 165.1 cm)
      1 month = .083 years (Example: 25 years 5 months = 25 + (5X.083) or 25.42 years)

    • Step 1 Alternate (Quick Estimate, not as accurate):

    • Men RMR = BW (in lb.) X 11 kcal
      Women RMR = BW (in lb.) X 10 kcal

    • Step 2: Calculating Caloric Expenditure from Daily Activity Level

    • Daily Activity Level = RMR X Activity Level Percentage
      Multiply RMR by the following percentages based on Activity Level:
    • Men Women
      Sedentary 15% 15%
      Lightly Active 40% 35%
      Moderately Active 50% 45%
      Very Active 85% 70%
      Exceptionally Active 110% 100%
    • Sedentary = inactive
      Lightly Active = most professionals, office workers, shop workers, teachers, homemakers
      Moderately Active = workers in light industry, most farm workers, active students, department store workers, soldiers not in active service, commercial fishing workers
      Very Active = full-time athletes and dancers, unskilled laborers, forestry workers, military recruits and soldiers in active service, mine workers, steel workers
      Exceptionally active = lumberjacks, blacksmiths, female construction workers

    • Step 3: Calculating Average Daily Caloric Expenditure from Exercise

    • Average Daily Caloric Expenditure from Exercise = Total Weekly Caloric Expenditure / 7
      Add total Weekly Caloric Expenditure from Exercise and divide by 7.

    • Step 4: Add Totals from Steps 1 through 3 (RMR + Activity Level + Avg. Daily Exercise)

    • Formula: Daily Caloric Expenditure = RMR + Activity Level + Exercise

    • *RMR: (Resting Metabolic Rate): Minimum amount of calories needed to sustain the vital functions of the body during a relaxed, reclined, and waking state. Note that RMR is different than BMR (Basic Metabolic Rate), which is amount of calories consumed while at complete rest (sleeping).

    Lose 10 pounds of body fat in one week!!!

    Posted by Jonathan on March 6, 2012 None comments

    OK, before you go any further, let me inform you that this is yet another fitness myth. Read on to find out why.

    Let’s say that you hear about a new great diet that claims you can lose 10 pounds in one week. You want to lose weight so you imagine this could be the diet for you! Before you consider trying something similar to this scenario, let’s figure out if it’s in your best interest and if it will work right for you. What does it take to lose 10 pounds of fat in one week?

    1. We know that 1 pound of fat is approximately 3500 Calories.

    2. We know that to lose one pound of fat, you must actually use it. This goes back to high school physics. The second law of thermal dynamics states that mass is neither created nor destroyed. So, in order to get rid of fat off your body, you must use that stored energy to do work.

    3. Burning Calories (“work”) can be accomplished in several ways:

    • a) RMR – short for the Resting Metabolic Rate. This is the minimum amount of calories needed to sustain the vital functions of the body during a relaxed, reclined, and waking state Things like breathing, heart beating, digesting food and even thinking all require calories. Most people have a RMR that falls into a range of 1200 – 2500 Calories per day. Also note that things like aging, muscle mass, hormone activity, and starvation (often AKA “dieting”) influence our BMR. The best thing to do to increase your BMR is to exercise (aerobic and strength train) and eat enough. When we eat less than around 1200 Calories per day our RMR actually slows down.

      b) TEF – short for the Thermic Effect of Food. Different foods require different amounts of Calories to digest. For example, meats take longer to digest than crackers. TEF is responsible for approximately 5% (give or take) of your total daily caloric expenditure.

      c) TEE – short for the Thermic Effect of Exercise. Any activity we partake in requires energy to accomplish. Driving takes fewer Calories than running. TEE can add a few hundred to a few thousand extra Calories towards your total daily expenditure. Various forms of physical activity require more work (and thus more energy) than others; additionally the way in which you perform physical activity can have an impact on how much your metabolism is increased after your workout, but that is a topic for another day.

    • 4. Weight loss occurs only when the Calories you expend each day are more than you consume (eat).

    5. We can approximate how much weight loss would occur if we find your Calorie balance.

    • a) Calculate your Resting Metabolic Rate (you can find various formulas or calculators online, or use one HERE). Let’s say that your RMR is 1800 Calories per day.
      b) Calculate the amount of Calories you burn during your daily activities. This will depend on many activities – your occupation and other activities during your average day. Let’s pretend that you burn an extra 500 Calories doing these things.

      c) Calculate the amount of Calories you burn doing structured workouts or other exercises during your average day. This is easier for some activities (such as running, if you know how far and long you ran) than others, but additional calculators can be found online to provide estimates. Let’s say that you burn an average 200 extra Calories per day through exercise.

      d) Calculate the number of Calories you eat. Let’s pretend you eat 2000 Calories per day.

      Calories out:
      1800 (RMR) + 500 (Activity Level) + 200 (Exercise) = 2500 Calories per day.

      Calories in:
      2000

      Calorie Balance (Calories in minus Calories out):
      2000 – 2500 = -500 Calories. You are in a calorie deficit of 500 Calories.

      e) If 1 pound of fat is equal to 3500 Calories, it would take you 7 days (1 week) to lose 1 pound of body fat.

    • BOTTOM LINE: If someone lost 10 pounds of fat in one week, they would have to expend an extra 35,000 Calories that week, or be in a caloric deficit of 5,000 Calories per day. To achieve that in the example above, you would have to burn and extra 2500 Calories per day, and that’s if your diet consisted of eating NOTHING! Therefore, if someone really lost 10 pounds, they lost something other than fat.

    What Is Plantar Fasciitis?

    Posted by Jonathan on August 2, 2011 None comments

    Plantar Fasciitis is one of the most common orthopedic issues related to the foot and is defined as an inflammation of the thick tissue on the bottom of the foot that connects the heel bone to the toes and creates the arch of the foot. Plantar Fasciitis can develop when the tissues that create arch of the foot, the Plantar Fascia, is overstretched or overused as a result of many possible causes. Risk factors may include but are not limited to: less than ideal arch of the foot – either flat feet or too high of an arch, obesity or sudden weight gain, tight calf muscles and especially the tendons surrounding the foot and ankle, long distance running or prolonged standing or walking from occupational or other activities, and from shoes that have insufficient arch support or soft soles. Symptoms of Plantar Fasciitis most often include an either sharp or dull pain as well as stiffness under heel and throughout the arch of the foot. The pain can include tenderness, redness and swelling as well and is usually greatest during the morning or after inactivity, after repeated standing or sitting, while climbing stairs and after moderate to intense physical activity.

    Though most often affecting men and women over 40, Plantar Fasciitis can happen to anyone as there are many risk factors and common causes that may contribute to developing this condition. Depending on the situation, Plantar Fasciitis can occur more suddenly or develop over a longer period of time. Those who feel pain in the bottom of the heel and stiffness in the arch of the foot are often diagnosed with Plantar Fasciitis though other conditions must be ruled out before a diagnosis is complete. Heel spurs, stress fractures, and Achilles tendonitis are examples of conditions that are more likely to be present in addition to Plantar Fasciitis; while other issues affecting the foot like diabetes, leprosy, and peripheral neuropathy are much less linked to having or developing Plantar Fasciitis. While many people may have a genetic predisposition to developing this condition – such as an excessive high arch or flat foot – most other risk factors are influenced by your environment, occupation, and behaviors.

    If you have been diagnosed with Plantar Fasciitis, there is a wide assortment of short and long term treatment options available to you. Treatment may last a few short months or even a few years, though the average treatment time is around 8-10 months. It is first very important to rest as much as possible for 1-2 weeks after being diagnosed with the condition. Over the counter medicines such as acetaminophen or ibuprofen and the application of ice to the affected area a couple times a day for 10-15 minutes may help alleviate any associated pain and swelling. Doctors may also recommend using night splints that help stretch and heal the Plantar Fascia, or wearing a boot cast for up to 6 weeks, and sometimes a steroid injection into the heel to relieve more extreme or prolonged pain. If these treatment options don’t alleviate most of your symptoms, surgery to relieve the pain and release the tight tissues may be considered.

    Wearing proper shoes, especially during physical activity or prolonged walking, sitting, or standing may be one of the most important steps you can take to prevent Plantar Fasciitis. Shoe inserts, particularly those prescribed by an orthopedist or chiropractor may help prevent the condition from happening or at least minimize the chance for more intrusive actions needed such as surgery or steroid injections. Maintaining foot flexibility, and to a lesser extent lower and upper leg flexibility is also a great way to prevent Plantar Fasciitis and other related foot issues or injuries. Improving ankle mobility without compromising stability and stretching the muscles of the lower leg can be completed through various stretch positions. All of these prevention tactics can be implemented immediately and can help you maintain healthy (and happy!) feet so that you can sustain your preferred activity level and desired lifestyle.

    OTHER RESOURCES:

    http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004438/

    http://www.webmd.com/a-to-z-guides/plantar-fasciitis-topic-overview

    http://www.medicinenet.com/foot_pain/article.htm

    http://www.mayoclinic.com/health/plantar-fasciitis/DS00508

    Personal Training Memberships

    Posted by Jonathan on July 8, 2011 1 comments

    Training Membership Plan 1 – $90/week

    • 10 hours of personal training each month
    • Includes 12-45 minute sessions and 1-60 minute bonus/strategy session
    • Weekly cardiovascular workout plan delivered via email
    • Add a personalized daily meal plan for every day of the month, provided at weekly intervals for as low as only $10/week.

    Training Membership Plan 2 – $65/week

    • 7 hours of personal training each month
    • Includes 8-45 minute sessions and 1-60 minute bonus/strategy session
    • Weekly cardiovascular workout plan delivered via email
    • Add a personalized daily meal plan for every day of the month, provided at weekly intervals for as low as only $10/week.

    Training Membership Plan 3 – $40/week

    • 4 hours of personal training each month
    • Includes 4-45 minute sessions and 1-60 minute bonus/strategy session
    • Weekly cardiovascular workout plan delivered via email
    • Add a personalized daily meal plan for every day of the month, provided at weekly intervals for as low as only $10/week.

    To setup a free consultation, contact me HERE

    Is Bottled Water Better Than Regular Tap Water?

    Posted by Jonathan on June 13, 2011 None comments

    While there is often an assumption that bottled water is purer than tap water, this is not likely the case. Bottled water and tap water are actually regulated by different agencies; in most cases the Food and Drug Administration (FDA) regulations on bottled water are less stringent than the Environmental Protection Agency (EPA) regulations that govern public water utilities. Typical bottled water plants are tested weekly, whereas municipal water plants are tested multiple times daily. Additionally, consumers are provided with test results every year on their local tap water sources, while the bottled water industry does not disclose the results of any contaminant testing that it conducts, which may raise consumers concerns over what may be found in bottled water.

    Numerous studies show that bottled water often (and by often, I mean 30-50% or more of samples!) contain contaminants such as yeast, mold, parasites, bacteria, arsenic and other carcinogenic chemicals. Resent concerns have also been raised over issues from additional contamination of chemicals that may be leaching from plastic water bottles, especially Bisphenol A (BPA) which in a recent American study, was linked it to breast cancer, changes in puberty, and other potentially harmful health problems.

    Of course, tap water is not without its own issues including its own potential contaminants and perhaps the largest reason for not drinking tap water: poor taste. The easy solution? The one you’re probably already thinking of: the installation of a water filter inside your home and a basic stainless steel water bottle for on-the-go. Water filters remove more contaminants than other treatments methods, are designed to specifically work with municipally treated water, and they are by far the most economical choice as well. A simple faucet mount water filter costs about $9-10 per 1000 gallons (a whole house filtration system about $2-3 per 1000 gallons). Bottled water, on the other hand, hovers around $4000 per 1000 gallons, making bottled water 400 times more expensive!

    Bottled water is less environmentally friendly and more expensive than tap water, and with a home water filtration system you control what goes – or doesn’t – in your drinking water. With the addition of a home water filtration system, tap water seems like a safer, smarter, healthier alternative to bottled water, and an obvious clear winner. Check out the resources listed below for more in depth information, and thank you for any comments or feedback you may provide.

    Additional Resources:

    General Resources – www.water.org / http://www.allaboutwater.org/
    U.S. Geological Survey Water-Quality Information – http://water.usgs.gov/owq/
    Bottled Water: Pure Drink or Pure Hype? – http://www.nrdc.org/water/drinking/bw/bwinx.asp
    Harmful Chemicals Found in Bottled Water – http://www.ewg.org/BottledWater/Bottled-Water-Quality-Investigation/NewsRelease

    Life Lesson From a Physics Textbook

    Posted by Jonathan on June 8, 2011 None comments

    Consider the accuracy of an unmanned space rocket when traveling to a specific destination; it is not accomplished by staying on a predetermined path or by getting back on that path if it strays off course. No effort is made to return the rocket to its original path, but instead a control center determines “where is it now, what is its current velocity?” Corrections are made to direct the rocket on its new path and the process is repeated multiple times over on its way to its destination.

    The life lesson, as quoted in the book Conceptual Physics by Paul G. Hewitt “Suppose you find that you are off course. You may, like the rocket, find it more fruitful to follow a course that leads to your goal as best plotted from your present position and circumstances, rather than try to get back on the course you plotted from a previous position and under, perhaps, different circumstances.” Regardless of where you started and how far you reached thus far, by continuing to ask questions, make corrections, and by moving forward, you can reach your preferred destination and obtain (and surpass!) your desired goals.

    Fitness Quick Tip #1

    Posted by Jonathan on June 8, 2011 None comments

    Here’s a great idea to add activity to your daily routine: when putting your socks and shoes on each day, try it standing up! Balance on one foot while putting a sock on the other. From there you can simply progress to putting on your shoes and even tying your laces while balancing on one leg.

    Four Principles of Great Goal Setting

    Posted by Jonathan on April 2, 2011 None comments

    Perception – It has been often said that “Perception is Reality.” How do you feel when you have to do something? What about when you get to choose to do something? Use the right language “I get to/ I choose to” rather than “I have to, I must do” – and then create within yourself that same attitude and personal belief.

    Plan – If you leave your house without planning your direction, how likely are you to arrive at your desired destination? Create a specific action plan that allows you to take the first step in the right direction, and provides you with the knowledge and knowhow to keep moving in that positive direction. Also, remember to be realistic and flexible!

    Prioritize – Keep this in mind: If you do not take care of yourself, you cannot take care of others! It’s OK to be selfish sometimes, and making time and taking time to participate in activity actual benefits you in the long run; when you create that wellness for yourself, you will find that you have more time, energy and vitality to help others.

    Play – Make goals that are joyful not only for reaching the product or outcome, but for enjoying the process – the journey. Have fun along the way and focus on goals that are truly desirable for YOU. You’re far more likely to succeed at your goals, dreams, and aspirations when they align with your true wishes, interests, and purpose.

    Here are some other P’s – consider these key words during the creation of Great Goal Setting: promise, prosperity, parties, pro-action, perseverance, potential, peace, possibility, and purpose!

    New Training Location!

    Posted by Jonathan on March 31, 2011 1 comments

    Great News Everyone! I have added another Salt Lake County personal training contract and now have an additional location: Marv Jenson’s Recreation at 10300 S. Redwood Road in South Jordan, Utah. This in addition to Taylorsville Recreation, and of course as always I can come to you in your home as well. If you’re interested in personal training or athletic conditioning you can contact me HERE