Lose 10 Pounds with this easy workout, using the math provided
Today, I’m going to give you a workout plan and meal planning guide. This is a beginner level program that will take 10 minutes each day, every day. No special equipment is required, but we will have to do a few calculations in order to personalize your results. Getting personalized results does require us to calculate a bunch of information about you, which is what I will be detailing.
If you want some help getting through this process, email me at firstname.lastname@example.org or call/text 240-630-0298 to arrange a time to go over it together
Grab a scale and a tape measure if you don’t know your height and weight. Getting height in centimeter and weight in kilograms is best, but we can adjust the numbers if you only have inches and pounds. Our goal is to lose 10 pounds, and we’ll explain this weight loss at the end of the article.
The first thing we will do is calculate your basal metabolic rate, which is the minimum number of calories your body needs to function. We are going to estimate this number using your height in centimeters and your weight in kilograms. If you have your height in inches, then multiply that number by 2.54 to get your height in centimeter. If you have your weight in pounds, then divide that number by 2.2 to get your weight in kilograms. Now we are going to plug in some numbers into an equation to get an estimate of how many calories your body uses in a day for metabolic function, which is all of the those things associated with keeping you alive.
Men use this equation → BMR = (height in centimeters x 6.25) + (weight in kilograms x 9.99) - (age x 4.92) + 5
Women use this equation → BMR = (height in centimeters x 6.25) + (weight in kilograms x 9.99) - (age x 4.92) - 161
Now that we have your BMR, we can build the seven day, 10 minute routine using a brisk walk as our means of exercise. A brisk walk will burn between 4-7 calories, depending on your weight, which is a function of weight (in pounds) multiplied by 0.03. We are also going to estimate that a person engaging in light activity will need thirty percent more calories above their BMR, so we’ll multiply your BMR by 1.3 to get your total daily energy expenditure (TDEE). However, we’ll want to consume about ten percent fewer calories to create a weight loss deficit, so we’ll multiply BMR by 1.2. This number will be Calorie Intake, which is how much you should aim to eat each day
Let’s chart this information:
Height & Weight
BMR x 1.3
BMR x 1.2
Weight lbs. X 0.03 x 10 minutes
Let’s take use a 5 foot, 4 inch 30 year old female who weighs 120 pounds to illustrate how to use this table
Her BMR is (163 cm x 6.25) + (55 kg x 9.99) - (30 years old x 4.92) - 161 which is about 1260 calories. Let’s plug this into our table.
Height & Weight
As promised, here’s the part where we lose 10 pounds. 90 calories burned each day will burn through a pound of fat (which is 3500 calories) every 39 days. This means that it’ll take 390 days, or a little over a year, to burn off 10 pounds of fat. The good news is that, with a disciplined diet and small amounts of exercise, your body can safely maintain your weight all year long while burning through 10 pounds of fat.