Basal Metabolic Rate (BMR): Your basal metabolic rate is the fancy way of saying your metabolism.
Now metabolism depends on a couple of things – gender, age, weight, and muscle mass all play a factor in determining your metabolism. Activity Level: Obviously most of us do a lot more with our day than simply lying around in bed breathing. So between basal metabolic rate and activity level we have two very critical pieces in our weight-loss puzzle. Calories Consumed: I want to start this section by getting one thing very clear – calories are a good thing!
In its most general terms, most people’s BMR is between 1200 and 1600 cal (depends on age, gender, weight, etc). Step two 2 Base your daily diet around foods that are saturated in nutrients and lower in additives and artificial ingredients.
This program is for apparently healthy individuals, please consult with your doctor if you are not sure of the state of your health. You will be exercising  5-6 days a week on this program, 3 days of “Lose & Tone” workout, and do 2-3 days of any steady cardio or mind-body activity of your choice.
I am also participating in the challenge, this is what my own weekly routine will look like. You are free to eat any in moderation: Yam, sweet potatoes, cocoyam, plantain, beans, whole grain ready to eat cereals, brown rice, ofada rice, whole grain basmati rice, abakaliki rice, millet pap, acha (hungry rice) quinoa, whole wheat bread, whole grain pasta, whole grain noodles and whole grain oatmeal. Non leafy vegetables: cucumber, carrot, green beans, cabbage, green peas, all peppers, broccoli, cauliflower.
All nuts: Almonds, walnuts, cashew nuts, groundnuts, and coconut, flaxseed, mustard seed, chia seeds.
MAKE A MAJOR CHANGE.  You will achieve better results when you make a substantial change in your eating habit.
I will be sharing what and how I eat as we progress in the challenge,  make sure you stay connected with me on Facebook and Twitter for more tips on what to eat. The challenge will start on Monday, the 14th of October and end on Sunday, the 15th of December.

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This is a measure of the energy required to carry out the simplest bodily functions that keep you alive. These cheaper calorie alternatives could keep you full without packing healthy eating plans for women in the calories.
Feel free to mix  and match your foods the way you want, but make sure you stay within the recommended daily intake.
The excitement for the challenge is already building among my fitfam on Facebook and Twitter . I believe if you can lose 1kg you can lose 10kg, if you can walk 1km you can run 10km, and if you can do 1 push-up you can do 10 push-ups. Junk food is the main reason behind the weight gain and it also affects the athlete’s performance. Think about it – from fad diets to weight-loss pills; from at home exercise equipment to DVD series – people spend millions upon millions of dollars trying to accomplish this one feat. There is no get-skinny-quick piece of equipment that I am going to recommend right now that is going to help you shred pounds. Think about BMR like this: if you woke up in the morning but then stayed in your bed all day long your body would still require a small amount of energy to stay alive.
Basically that energy required to keep your body alive plus the energy required to do anything else equals the amount of total energy you expend in one day. If you have the absolute very best diet in the world and only eat around 2000 cal per day but then spend most of your day inactive and sedentary you will not lose weight! Exercise moderately for an hour at least five times per week and strength train at least two, nonconsecutive days per week.A good way to start increasing your leg strength is doing squats with the smith machine or using a leg press if you do not have access to these use a barbell on your shoulders a good starting weight is around 20kg. Step three 3 Boost your protein intake by hemp for weight loss consuming more liver organ and fish, low-fat milk products, beans and eggs.

I am also excited and eagerly waiting for the 14th of October when the challenge will officially kick off! I believe everyone can reach and surpass their fitness goals if they have access to the right coaching and support. There is no shortage of advice on the subject of weight ?lose?, but when applied to athletes there are some important points to be considered.
On the other hand, if you spend 2 to 3 hours working out every day and are super active, but then you go home and your diet is pizza and potato chips, you are not going to lose weight.
If you consume 3000 calories but only burn off 2500 of them, you can now see where the problem is! I've said it before but two girls who are 168cm tall can both be 62kg on the scale weight nevertheless the girl who's 18 bodyfat wears a size 8 jeans and. Please go ahead and invite them, there is love sharing ??  Let’s BANISH UNWANTED BODY FAT together! Today I am sharing the secret that will guaranteed 100%, no-questions-asked, no-doubt–about–it, help you to lose weight! Your body will actually start to metabolize those fat cells that were stored up when we ate too much and you start to lose fat weight!
You must find a healthy balance between a healthy, reasonable number of calories that work for you and and appropriate activity level.
Unlike other fads, gimmicks, and products on the market which may or may not be effective, this method will work 100% of the time for 100% of people who put in the right amount of work.
I am going to give you every tool that you need to not only lose weight, But to do it successfully and keep it off. So, when the calories we consume are greater than the day’s energy expenditure, the result is we put on extra fat.
Unless you make pretty big changes to what you eat and how you exercise, losing weight can be a complicated process.

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