The Weight Loss Formula
If you want to lose one pound per week, then you must find a way to create a 500 calorie deficit each day. You’ll burn calories if you’re going to the gym, but you also may want to start tracking the calories you consume.
Calculate your Resting Metabolic Rate by using one of these formulas:
Men: 10 X weight (kg) + 6.25 X height (cm) – 5 X age + 5 = RMR
Women: 10 X weight (kg) + 6.25 X height (cm) – 5 X age – 161 = RMR
Multiply the result by an activity factor of 1.2 if you’re sedentary, 1.375 if you’re slightly active, 1.55 if you’re a moderate exerciser or 1.725 if you’re following a hard-core training regimen. The result indicates how many calories you should consume on a daily basis to maintain your current weight. Subtract 500 from that number to get a target calorie intake for weight loss.
Track Your Heart Rate
If you’re serious about losing weight, then it’s helpful to know more about your maximum heart rate and your target heart rate. When you’re running as fast as you can, your heart will beat more times per minute. Your maximum heart rate is the number of times your heart beats per minute when you’re running at that speed.
Another formula can help you find your maximum heart rate. It’s 208 – 0.7 X your age. Accordingly, someone 35 years of age would have a maximum heart rate of 183.5.
With your maximum heart rate identified, you’re ready to find your target heart rate. This is the optimal rate at which your heart should be beating when you’re exercising for weight loss. If you’re new to working out, then select a target heart rate of between 50 and 70 percent of your maximum heart rate. Just multiply the maximum rate by .05 or .07 to get your target heart rate.
Use a chest strap to monitor your heart rate during workouts or use the heart rate monitor that’s included on many cardio machines to make certain that you’re hitting your target.
Know Your Body Fat Percentage
Once we turn 25, we naturally begin to lose muscle mass while easily gaining fat. Experts believe that body composition is a much better test of fitness than overall weight. Skin-fold caliper tests are used to determine body fat percentage. Healthy percentages for women range from 16 to 25 while men may have percentages of between six and 24.
Chose a Nutritious Diet
What you eat may be the most important factor for losing weight. Skip processed foods and foods with excess fat, sugar and calories. Instead, choose whole grains, fruits, vegetables and lean proteins to keep feeling full and energized.
Going to the gym is one small part of the equation when it comes to weight loss. Use these tips to get the healthier body that you’ve been working toward.