Skip to main content

Using math and science to lose 10 pounds the easy way

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 coach@justinwallsfitness.com 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
TDEE
Calorie Intake
Daily Workout
Weight Loss
BMR
BMR x 1.3
BMR x 1.2
Weight lbs. X 0.03 x 10 minutes
TDEE-(Intake+Workout)
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
TDEE
Calorie Intake
Daily Workout
Weight Loss
1260
1638
1512
36 calories
90 calories

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.

Comments

Post a Comment

Most Popular Posts

Fiber for FItness (or just fitting into clothes)

The average American diet simply does not have enough fiber. White enriched flour has almost no fiber content. The most popular veggies are tomatoes, iceberg lettuce, and cucumbers, which have almost no fiber content (or vitamin content for that matter). Fiber helps regulate the digestive system (especially soluble fiber) by moving lipids (i.e. fats) through the blood stream and helping regulate sugar absorption. Insoluble fiber helps move bulk through the intestines, easing constipation and maintaining healthy acid levels. You should also try to manage the sugar and fiber intake, especially for weight loss. Less sugar equals fewer calories which always contributes to weight loss. Check out the chart below for examples Other great ideas are some of the whole fruit smoothies such as Bolthouse Farm products which use whole fruits and not juices. Fiber in your diet is an easy way to lose weight without making huge changes, so get started!
1 comment
Continued »

Body weight, reexamined...

The constant battle with the scale can be unending and unnerving. Before you even consider using it as your guide to a healthy weight, you should really consider the alternatives: Body fat percentage : this is the most accurate measure of health and fitness. It means a low weight or lean person can have too much body fat and still have the potential for many ailments associated with being "overweight" including Type II diabetes and osteoporosis, for example. A heavier person with normal body fat percentage would actually be better off. Technology allows us to measure body fat percentage through a bioelectric resistance pad, which are those silver pads you can find on some scales. Make sure you purchase that kind of scale because it really appraises you of true progress- more lean tissue and less fat. See how you fall out on the chart below: Waist-to-Hip Ratio: this is another effective way to measure how much fat has accumulated around the abdomen. As a general rule...
Post a Comment
Continued »

Exercise- Some Motiviation Required

It requires some thought in to why we do and don't do things. Exercise was not really much expected of the average person when there was so much labor to do around the home and job. Our evolution from labor based to service based industries has created a need for us to generate time for activity. Hence- our need for motivation. Exercise in ancient Greece, for example, was an ingrained part of the religion and culture. The Gymnasium was dedicated to physical perfection, but also developed into a meeting place of philosophers and educators. In some ways, exercise is a motivator today for people to look attractive, impress their friends, potential friends, or just to make people notice them. Vanity can motivate. Sometimes, it's just about pride. The thought of having to buy new clothes to make room for more of you is just not pleasant (especially when you see the selection available). In fact, some studies have demonstrated that monetary incentives have helped people lose...
Post a Comment
Continued »