Tools & Tips

View the following for helpful tools:....................

Nutritional Recommendations

An intake of 3500 calories equals to 1 pound in weight gain. You can kick those extra pounds by doing two things: 1) cutting calories and 2) exercising. If you cut 500 calories per day and burn an additional 500 calories each day through exercise, you can lose around 2 pounds per week. (i.e. 1000 cals X 7 days = 7000 calories or 2 pound per week).

Tip #2
It is extremely important to eat FIBER! Fiber is your friend. It actually slows the absorption of your food and keeps the blood sugar level balanced. This is important because fiber makes you feel full longer, reduces the amount of fat being stored in the body, and reduces your cravings. Try to get 35 grams of fiber per day. Once you begin monitoring your fiber intake, you'll be surprised at how little fiber you are getting!

Tip #3
Limit your sodium intake to no more than 1800 mg per day. Monitor everything you eat. Sodium is everywhere!

Tip #4
Use the food log above. It will calculate everything you need and balance the carbs to fats to proteins as well as count calories, fiber and sodium.

Tip #5
Drink 4 bottles of water per day (16 oz bottles). Water helps to flush fat out from the body! Many people will find that it takes them all day to get four bottles down. This can be a good thing since it reduces the intake of sodas and other calorie filled beverages. This is one simple way to reduce your caloric intake.

Caloric Intake Recommendations

You should never decrease your caloric intake below 1100 calories. Doing so will deplete your body of the vitamins and nutrients needed to keep you healthy. To determine how many calories you should have, take your goal weight X 15 calories. (i.e. goal of 125 pounds X 15 calories = 1875 calories per day). Remember that this is an estimate and may need to be adjusted depending on the calories being burned through exercise. You never want to feel weak or shaky.

Trying but not Losing the Weight?

Don't get discouraged. Sometimes, no matter how hard you try, you still gain weight. This is when it is important to maintain a food log and a measurements log. If you are cutting calories and exercising appropriately, but still gaining weight, more than likely you are gaining muscle weight. This is a good thing! Although you've gained weight, you will still lose inches. So the food log ensures you are eating right and the measurement log may be the only tool that actually shows that you ARE making progress. If you have a tendency to build muscle mass easily, it is normal to gain weight before you lose it. So stay the course. You'll be glad you did!

Target Heart Rate

This is the heart rate you should reach for when exercising in order to maximize your fat burning benefits.

Just choose your level below and fill in the blanks for that formula.

Beginner Workout: 220 - (your age) = _______ - (your resting heart rate*) = _______ X 65% = _______ + (your resting heart rate*) = Target Heart Rate

Moderate Workout: 220 - (your age) = _______ - (your resting heart rate*) = _______ X 75% = _______ + (your resting heart rate*) = Target Heart Rate

Advanced Workout: 220 - (your age) = _______ - (your resting heart rate*) = _______ X 85% = _______ + (your resting heart rate*) = Target Heart Rate

*resting heart rate is obtained by taking your pulse for one minute in the morning before getting out of bed.

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