tonedbellyplease:

Teach your body to stand straight.

tonedbellyplease:

Teach your body to stand straight.

tiffdoeslife:

How many calories do you need?
BMR is your basic metabolic rate, which is the amount of calories your body needs just to function if you were in bed all day. 
You do not want to subtract from the resting metabolic rate because that is the minimal amount without any exercise.
You would calculate the daily caloric need with activity level
Then calculate the caloric deficit
Then take away the calorie deficit from the caloric total
This leaves you with the daily amount of calories the person should consume.
Here is an example:
Let’s consider that a woman, based on the Mifflin-St. Jeor equation, needs 2450 calories/day to maintain her weight. Let’ say that she needs to lose weight and she agrees to lose 1 lb/week. She also agrees to exercise 3 times a week. For the sake of arguing let us talk about the nutrition part of the situation. I would love to understand in a practical way how to quantify this for a client. How do I create the deficit for her and ensures that she gets the amount that she needs to get?
We will call the lady Sarah 
Based on Sarah’s daily average expenditure she requires 2450 calories per day to maintain her weight. That is, she would eat 2450 calories a day and maintain the same activity level. 
Let’s say Sarah wants to lose 20 pounds in 20 weeks. This equals 1 lb per week of weight loss. Completing the Calorie deficit calculation, means she needs a calorie deficit each day of 500 calories.
20lb x 3500 (amount of calorie deficit to lose 1 lb of fat)
= 70,000 calories
70,000 ÷ 20 weeks = 3500 calories per week
3500 ÷ 7 days = 500 calorie deficit per day
Sarah needs to create a daily deficit of 500 calories. This is best worked out as a deficit of 250 calories from food (i.e. remove 250 calories from her diet) and 250 calories from exercise (burn 250 calories during exercise).
Because Sarah is not going to exercise every day, let’s use two different days as an example, as you said she wants to exercise only 3 days per week.
DAY 1 – reduce diet by 500 calories as no exercise on this day.
DAY 2 – reduce daily diet by 250 calories and burn 250 calories through exercise.
DAY 1 – 2450 – 500 calories = 1950.
Sarah must only eat 1950 calories per day on the day she does not exercise.
Then Sarah can create a diet for herself while “counting” the amount of calories up to the 1950 established amount.
DAY 2 – 2450 – 250 calories = 2200 of calories she can eat in a day
She must burn 250 calories to bring her down to the calorie total of 1950.
Diet – using above methods, Sarah creates a diet for herself allowing an intake of 2200 calories per day
You can use these calculators to estimate the calorie expenditure.
Physical Activity Calorie Counter http://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=9#sthash.sTxTS4sY.dpbs  
http://www.exrx.net/Calculators/Calories.html
http://calorielab.com/burned/
You will not be able to calculate an exact calorie expenditure for Sarah as this requires expensive lab equipment.
An example workout for Sarah to burn 250 calories:
(Let’s say Sarah is 150 lbs) http://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=9#sthash.sTxTS4sY.dpbs   
Running for 20 minutes at 6mph she will burn approx. 227 calories
+ 20 minutes of weight training = 68 calories.
Total calories burned = 295 calories.
Losing weight is a very simple math equation of the energy output needs to be greater than energy input. 
Let’s say Sarah has a 500 calorie coffee with whipped cream and eats a daily morning donuts. Instead of counting  all of her daily calories, she could simply implement holding the remainder of her daily foods stable and removing those two high calorie foods each day.
Or maybe she could change some of the foods she eats each day, instead of fried chicken, she could grill the chicken, instead of mashed potato with butter and cream, she could try a sweet potato. There are many ways you can help to make a diet more healthful and less calorie dense without counting calories.
But remember, not all calories are created equal. If you eat the right number of calories you need to lose weight but eat all junk, you will have less energy and motivation, leading to lower caloric expenditure and weight gain/maintenance. The key is to find balance. Eat foods that wont spike insulin levels, and aim for nutritious foods high in vitamins, rather than whatever hits your macro nutrient needs. You can use this calculator to find out what your macro breakdown should be.
80

tiffdoeslife:

How many calories do you need?

BMR is your basic metabolic rate, which is the amount of calories your body needs just to function if you were in bed all day. 

You do not want to subtract from the resting metabolic rate because that is the minimal amount without any exercise.

You would calculate the daily caloric need with activity level

Then calculate the caloric deficit

Then take away the calorie deficit from the caloric total

This leaves you with the daily amount of calories the person should consume.

Here is an example:

Let’s consider that a woman, based on the Mifflin-St. Jeor equation, needs 2450 calories/day to maintain her weight. Let’ say that she needs to lose weight and she agrees to lose 1 lb/week. She also agrees to exercise 3 times a week. For the sake of arguing let us talk about the nutrition part of the situation. I would love to understand in a practical way how to quantify this for a client. How do I create the deficit for her and ensures that she gets the amount that she needs to get?

We will call the lady Sarah 

Based on Sarah’s daily average expenditure she requires 2450 calories per day to maintain her weight. That is, she would eat 2450 calories a day and maintain the same activity level. 

Let’s say Sarah wants to lose 20 pounds in 20 weeks. This equals 1 lb per week of weight loss. Completing the Calorie deficit calculation, means she needs a calorie deficit each day of 500 calories.

20lb x 3500 (amount of calorie deficit to lose 1 lb of fat)

= 70,000 calories

70,000 ÷ 20 weeks = 3500 calories per week

3500 ÷ 7 days = 500 calorie deficit per day

Sarah needs to create a daily deficit of 500 calories. This is best worked out as a deficit of 250 calories from food (i.e. remove 250 calories from her diet) and 250 calories from exercise (burn 250 calories during exercise).

Because Sarah is not going to exercise every day, let’s use two different days as an example, as you said she wants to exercise only 3 days per week.

DAY 1 – reduce diet by 500 calories as no exercise on this day.

DAY 2 – reduce daily diet by 250 calories and burn 250 calories through exercise.

DAY 1 – 2450 – 500 calories = 1950.

Sarah must only eat 1950 calories per day on the day she does not exercise.

Then Sarah can create a diet for herself while “counting” the amount of calories up to the 1950 established amount.

DAY 2 – 2450 – 250 calories = 2200 of calories she can eat in a day

She must burn 250 calories to bring her down to the calorie total of 1950.

Diet – using above methods, Sarah creates a diet for herself allowing an intake of 2200 calories per day

You can use these calculators to estimate the calorie expenditure.

Physical Activity Calorie Counter http://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=9#sthash.sTxTS4sY.dpbs  

http://www.exrx.net/Calculators/Calories.html

http://calorielab.com/burned/

You will not be able to calculate an exact calorie expenditure for Sarah as this requires expensive lab equipment.

An example workout for Sarah to burn 250 calories:

(Let’s say Sarah is 150 lbs) http://www.acefitness.org/acefit/healthy_living_tools_content.aspx?id=9#sthash.sTxTS4sY.dpbs   

Running for 20 minutes at 6mph she will burn approx. 227 calories

+ 20 minutes of weight training = 68 calories.

Total calories burned = 295 calories.

Losing weight is a very simple math equation of the energy output needs to be greater than energy input. 

Let’s say Sarah has a 500 calorie coffee with whipped cream and eats a daily morning donuts. Instead of counting  all of her daily calories, she could simply implement holding the remainder of her daily foods stable and removing those two high calorie foods each day.

Or maybe she could change some of the foods she eats each day, instead of fried chicken, she could grill the chicken, instead of mashed potato with butter and cream, she could try a sweet potato. There are many ways you can help to make a diet more healthful and less calorie dense without counting calories.

But remember, not all calories are created equal. If you eat the right number of calories you need to lose weight but eat all junk, you will have less energy and motivation, leading to lower caloric expenditure and weight gain/maintenance. The key is to find balance. Eat foods that wont spike insulin levels, and aim for nutritious foods high in vitamins, rather than whatever hits your macro nutrient needs. You can use this calculator to find out what your macro breakdown should be.

magicallyalexa:

Want to get in shape, but in the mood to watch a Disney movie? well here you go! Thanks to the following blogs! check them out while you work out! (NOT MY PHOTOS, NOR WORKOUT)

  • fuckyeahmovieworkouts.tumblr.com
  • jamierunningwild.tumblr.com
  • filbr-fitblr.tumblr.com
  • fitdisney.tumblr.com

LOVE THIS? CLICK HERE FOR MORE MAGIC!

be-healfit:

New Workout Schedule, March 2014 ! 
This month i decided to not focus on strength training, i want to try yoga. Plus it’s great to break routine for muscles so .. :) I found a 21-Day Yoga challenge for beginners, and as i still want to run + having enough rest days, it becomes a 31-Day Challenge. :) 
If you want to try - this is for beginners -, videos are under (between 10-20mns for each video) : 
Week 1 : Yoga 1 - Yoga 2 - Yoga 3 - Yoga 4 - Yoga 5
Week 2 : Yoga 6 - Yoga 7 - Yoga 8 - Yoga 9 - Yoga 10
Week 3 : Yoga 11 - Yoga 12 - Yoga 13 - Yoga 14 - Yoga 15
Week 4 : Yoga 16 - Yoga 17 - Yoga 18 - Yoga 19 - Yoga 20
The last one : Yoga 21
Let’s enjoy March ! 
(Source of the challenge)

be-healfit:

New Workout Schedule, March 2014 ! 

This month i decided to not focus on strength training, i want to try yoga. Plus it’s great to break routine for muscles so .. :) I found a 21-Day Yoga challenge for beginners, and as i still want to run + having enough rest days, it becomes a 31-Day Challenge. :) 

If you want to try - this is for beginners -, videos are under (between 10-20mns for each video) : 

Week 1 : Yoga 1 - Yoga 2 - Yoga 3 - Yoga 4 - Yoga 5

Week 2 : Yoga 6 - Yoga 7 - Yoga 8 - Yoga 9 - Yoga 10

Week 3 : Yoga 11 - Yoga 12 - Yoga 13 - Yoga 14 - Yoga 15

Week 4 : Yoga 16 - Yoga 17 - Yoga 18 - Yoga 19 - Yoga 20

The last one : Yoga 21

Let’s enjoy March ! 

(Source of the challenge)

brandnewmaddy:

brandnewmaddy:

It’s Finally Here! <3

The much anticipated 22-week challenge post has arrived, just in time for the new fitness resolutions of 2014 (:

I designed this strength routine challenge for beginners, and it is a simple, at-home, equipment free routine. This program also only calls for 4 strength exercises per day, with one rest day per week! That said, you can make it as challenging as you like by adding more exercises, adding more sets and reps, and pushing yourself to take on a new challenge!

The official start day of the 22-week challenge is Sunday, January 5th, 2014. That’s when I’m going to be starting my own modified version of this challenge, and I’ll be posting update on my progress starting then, too! However, you are free to start whenever works best for you (:

If you choose to take part, awesome! Print out these sheets and put them somewhere you’ll remember, like posting them on your wall. I’m not sure about you, but pretty colors really motivate me to work out :D There are checklists so you know when you’ve done the workouts and when you’ve missed them, and a progress chart for tracking your measurements.

If you have any questions, shoot me a message here and I’d be happy to help! Want to submit progress pictures or stats, or anything regarding the challenge? Feel free, my submit box is here! You can also post updates with the tag #brandnewmaddy or #22weekchallenge for me to see and like or reblog your post!

By the way, 22 weeks is about 5 months of working out, imagine the progress you could see after that much time! I encourage you to try, good luck! <3

Love, Maddy (brandnewmaddy)

The official start day is TOMORROW! I’ll have access to my computer tomorrow and I’m going to try and make links for each of the exercises with how to do them, and see about making a PDF copy for you to print out. But otherwise, get to printing!! (;

piecesinprogress:

The idea behind this collection of workouts is to maximize your schedule! They all are based on HIIT style intervals where you have 2 minutes of medium exertion exercises, 1 minute of high exertion exercise, and then 30 seconds of a strength building exercise. Whether you’re seriously on the run and only have 10 minutes or want to combine any of these for a longer, custom workout, you can make this plan work for your goals!

For more at home, equipment free workout plans like this go here! :)

sassyyogi:

Stretches for the Splits! 

I have been getting a few messages on what kind of stretches should be done in order to work towards a split, so I have finally put together a few poses that you can try out to improve your flexibility and to work towards a split! 

Besides these stretches, I have also used Becky’s guide to improve my flexibility and work on my splits as well, so these two are definitely complementary! <: 

1. Half Seated Forward Bend

This is to help you ease into the hamstring stretch. Try to keep your back flat, do not round your back, and hinge from your hips and move your chin towards your shin. Breathe deeply, inhalation to create space, exhalation to move deeper into the stretch. You can stay here for about 10 breaths. Alternate on the other leg.

2. Seated Forward Fold

This is a slightly more intense hamstring stretch as it stretches both legs at the same time. Similarly, hinge from your hips, keep your back straight, try not to collapse into the pose and round your back. Let your breath guide your movement - inhale to create space, exhale to move deeper into the stretch. Stay in this stretch for about 10 to 15 breaths, depending on how comfortable you are. 

3. Bound Angle Pose

Shift your feet as close to you as possible. Hinge from your hips, do not round your back, and slowly move your chin towards your toes. Make use of your elbow to push your knees down slightly. Keep breathing and try to use your breath to let go of the tension in your hips. This is a great hip opening pose which will be really useful when you get into your full splits later <: You can hold on to this pose for about 10 breaths. 

4. Towel Hamstring Stretch

I don’t really have a name for this, but this is a great hamstring stretch and it’s more intense than the previous hamstring stretches mentioned here. You can use a strap or a towel, make sure that your other leg is on the ground, flex your foot, and make sure that your hips are square on the ground as well. As you breathe, try to pull your foot towards you. Continue breathing and make sure that at every exhalation, you move your foot slightly closer to you until you’ve reached the edge. Remember, do not force into the pose as this might hurt your hamstring! Alternate on the other leg. Stay in each pose for about 10 breaths. 

5. Wind Relieving Pose

Not only is this a great hip opening stretch as well, it is a good pose to follow up after an intense hamstring stretch as it helps to relieve the tension in your back and your hamstrings. Bring your knee close to you, make sure that your knee is going towards your armpit rather than your chest, flex your other foot, and look downwards such that you are reading the words on your shirt. This not only opens up your hips, it also helps to massage your ascending, descending, and transverse colon which is great for digestion! You should feel a slight pinch in your hips, but not too much! Alternate the other leg, and finish off by bringing both knees to your chest. You can stay in this pose for as long as you wish. (~10 breaths)

6. Child’s Pose

Bringing your knees to the side, big toes to kiss, and sink in between your knees for child’s pose. This is a great passive hip opening stretch, it also helps to relieve the tension in your back as well. A great pose to end off your stretches! <: 

Remember (Caution):

  • Listen to your body! Do not rush into a pose, do not overstretch because you might end up hurting yourself!
  • Be patient - splits do not occur overnight. I took months to get my right split, so don’t be too eager and be patient with your body! Remember, it will happen! <:
  • Stretch after a workout or after your muscles have warmed up. You derive more benefits from a stretch that way, and you reduce the chances from sustaining an injury from overstretching! 
  • Rest days are extremely important!! I cannot stress this enough, resting your muscles is as important as stretching them! Your muscles needs time to rest, recover, and grow! <: 
fit-heaven:

Best Websites for Yoga:
Yoga Sequence Builder (Choose your level and favourite poses, and then put together your own sequence!)
Free Online Classes (Choose your instructor, level and intensity and then download or stream your class online for free!)
My Online Yoga (Create your own account to get access to tons of yoga resources on your computer, tablet, phone or tv.)
Yogasana (Choose anywhere from basic to advanced poses from this pose directory and learn about the different types of Asanas.)
Yoga Vidya (Full length sessions for beginners, intermediate and advanced students all for free on youtube.)
Asana for Health (Choose yoga poses/sequences based on whatever you are dealing with, be it depression, asthma or obesity. Over 10 different health problems addressed!)
Yoga for Flexibility:
Flexibility and Range of Motion | Beginner Yoga with Tara Stiles
YOGAmazing for Flexibility
Morning Yoga for Flexibility 
A 30-Minute Class for the Hips, Hamstrings and Lower Back with David Procushyn 
Flexibility Flow Routine | Advance Yoga With Tara Stiles 
Yoga for Weight Loss: 
Weight Loss Yoga for Beginners
Weight Loss Yoga Challenge for Beginners
40 Minute Fat Burning Yoga Workout!
20 Minute Weight Loss &amp; Fatburning Yoga Workout!
Tara Stiles: Yoga Weight Loss &amp; Balance Workout
Power Yoga For Weight Loss
Yoga for Back Pain:
How To Yoga Stretches for Low Back Pain
10 Minute Yoga Back Stretches for Pain
Yoga For Back Pain Relief “Decompress: Eliminate Excess” (open level)
Lower Back Pain Relief Yoga Routine (intermediate level)
Yoga for Relaxation: 
Yoga for Relaxation with Ashley Sky Litecky
20 Minute Yoga Class: Relaxation
Yoga to Make You Happy, Relaxing Beginner’s Routine
Yoga for Complete Beginners (20 minutes) 
How To:
How To Go To A Yoga Class (An article for those of you who want to try yoga classes but are a bit tentative/nervous to try it out!)

fit-heaven:

Best Websites for Yoga:

Yoga Sequence Builder (Choose your level and favourite poses, and then put together your own sequence!)

Free Online Classes (Choose your instructor, level and intensity and then download or stream your class online for free!)

My Online Yoga (Create your own account to get access to tons of yoga resources on your computer, tablet, phone or tv.)

Yogasana (Choose anywhere from basic to advanced poses from this pose directory and learn about the different types of Asanas.)

Yoga Vidya (Full length sessions for beginners, intermediate and advanced students all for free on youtube.)

Asana for Health (Choose yoga poses/sequences based on whatever you are dealing with, be it depression, asthma or obesity. Over 10 different health problems addressed!)


Yoga for Flexibility:

Flexibility and Range of Motion | Beginner Yoga with Tara Stiles

YOGAmazing for Flexibility

Morning Yoga for Flexibility 

A 30-Minute Class for the Hips, Hamstrings and Lower Back with David Procushyn 

Flexibility Flow Routine | Advance Yoga With Tara Stiles 


Yoga for Weight Loss: 

Weight Loss Yoga for Beginners

Weight Loss Yoga Challenge for Beginners

40 Minute Fat Burning Yoga Workout!

20 Minute Weight Loss & Fatburning Yoga Workout!

Tara Stiles: Yoga Weight Loss & Balance Workout

Power Yoga For Weight Loss


Yoga for Back Pain:

How To Yoga Stretches for Low Back Pain

10 Minute Yoga Back Stretches for Pain

Yoga For Back Pain Relief “Decompress: Eliminate Excess” (open level)

Lower Back Pain Relief Yoga Routine (intermediate level)


Yoga for Relaxation: 

Yoga for Relaxation with Ashley Sky Litecky

20 Minute Yoga Class: Relaxation

Yoga to Make You Happy, Relaxing Beginner’s Routine

Yoga for Complete Beginners (20 minutes) 


How To:

How To Go To A Yoga Class (An article for those of you who want to try yoga classes but are a bit tentative/nervous to try it out!)

piecesinprogress:

After many requests, I put together a guide of what I think are some of the most important elements of starting to do yoga! Everything in this post, from pictures to definitions, are from my own experience both in my personal practice and in becoming a certified yoga instructor! I feel blessed every day to be able to do what I love, especially in practicing and teaching yoga, and I truly hope  this guide helps you find some of the joy yoga has brought me.

 

fitabled:

I got a good question in my mailbox today and I thought I would share the answer with everyone. The question is what should you do if you have trouble with even modified push ups?

The best way to build up your strength and work your way up to modified push ups is though the wall…

structurez:

dfw-cub:

YES.

Ironic how I’d be reblogging this right after my body image post…lol

the-exercist:

How to Run a Faster Mile!

Warm up.
Warming up is important with any exercise, but it’s especially important when you’re doing high-intensity and speed training. Make sure you spend 5 – 15 minutes warming up: you can even do a 1 mile warm-up at a relaxed pace.


Go for endurance.
To increase the speed you run 1 mile, aim to do 2 – 3 mile runs at a straight pace. E.g. if you currently do 1 mile at 10 minutes, aim to do 2 miles at 10 minutes a mile – so the total would be 20 minutes. This will build up your endurance, so you can focus on adding speed to your 1 mile.


Hill runs.
Hill, stair (run up, walk down) and sand runs are a fantastic way to develop strength and endurance. You can start with sprints lasting 20 seconds, walk down as your rest, then build up to 40 second sprints. Work up to 10 of those, two times a week and you will see a huge improvement in your strength and endurance.


Hit the treadmill.
The treadmill, love it or hate it, has a few benefits: weather-proof, accuracy for pace training, keeps you at a steady pace, can do inclines and offers a lot of training variety. So don’t worry if you can’t hit the Great Outdoors, the treadmill is fine.


Just HIIT it.
High-intensity interval training is a great way to improve your speed as well as maximize fat loss. You can do 200m – 400m intervals: e.g running 200m at a sprint and then jogging 200m to recover – rinse and repeat 8 times. Or you can try out Fartleks (I know. It’s Swedish.) orladders – both are forms of of HIIT.

More tips can be found on the original page. 

the-exercist:

How to Run a Faster Mile!

  1. Warm up.

    Warming up is important with any exercise, but it’s especially important when you’re doing high-intensity and speed training. Make sure you spend 5 – 15 minutes warming up: you can even do a 1 mile warm-up at a relaxed pace.

  2. Go for endurance.

    To increase the speed you run 1 mile, aim to do 2 – 3 mile runs at a straight pace. E.g. if you currently do 1 mile at 10 minutes, aim to do 2 miles at 10 minutes a mile – so the total would be 20 minutes. This will build up your endurance, so you can focus on adding speed to your 1 mile.

  3. Hill runs.

    Hill, stair (run up, walk down) and sand runs are a fantastic way to develop strength and endurance. You can start with sprints lasting 20 seconds, walk down as your rest, then build up to 40 second sprints. Work up to 10 of those, two times a week and you will see a huge improvement in your strength and endurance.

  4. Hit the treadmill.

    The treadmill, love it or hate it, has a few benefits: weather-proof, accuracy for pace training, keeps you at a steady pace, can do inclines and offers a lot of training variety. So don’t worry if you can’t hit the Great Outdoors, the treadmill is fine.

  5. Just HIIT it.

    High-intensity interval training is a great way to improve your speed as well as maximize fat loss. You can do 200m – 400m intervals: e.g running 200m at a sprint and then jogging 200m to recover – rinse and repeat 8 times. Or you can try out Fartleks (I know. It’s Swedish.) orladders – both are forms of of HIIT.

More tips can be found on the original page