tag:blogger.com,1999:blog-47406242732524322152024-03-05T07:15:47.618-08:00Mike San MIKE@SURESHhttp://www.blogger.com/profile/18158631370156369481noreply@blogger.comBlogger2125tag:blogger.com,1999:blog-4740624273252432215.post-29932295780184918242016-05-07T19:21:00.002-07:002016-05-07T19:21:41.725-07:00CALORY MONITORING FOR WEIGHT GAIN/LOSS<div dir="ltr" style="text-align: left;" trbidi="on">
Want to loose weight?<br />
<br />
Want to gain weight?<br />
<br />
Want to remain at the same weight?<br />
<br />
It all boils down to two primary reasons:<br />
1) FOOD intake<br />
2) PHYSICAL activity<br />
3) LAZY ATITUDE<br />
<br />
So the most difficult of them all and that which plays a biggger role than all that three are the fist reason which is FOOD.<br />
<br />
So how do we do it?<br />
<br />
Spend hundreds on weight loss program?diet supplements?plastic surgery?black/red/yellow/purple magic :p (ok ok I'M KIDDING) HAHA.<br />
<br />
Well the best is always monitor what we are eating, Our daily calorie intake.<br />
<br />
Do it right, you will enjoy the proper diet and loose weight or gain (for those whom having difficulty to gain)<br />
<br />
So we hear all talking about eating according to calorie count yet no one actually inform how to do it, So here is a small guideline you'll can follow and hope it helps everyone.<br />
<br />
<b><u>STEP 1</u></b><br />
<br />
So the first thig you need to do is:<br />
<br />
Calculate your<br />
<br />
BMR(BASAL METABOLIC RATE)<br />
<br />
HOW?<br />
<h3 style="box-sizing: border-box; font-family: pt-sans, 'Lucida Grande', 'Lucida Sans Unicode', 'Lucida Sans', Geneva, Verdana, sans-serif;">
<b style="box-sizing: border-box;">Mifflin St. Jeor Equation </b><span style="box-sizing: border-box; font-weight: normal;"><span style="font-size: x-small;">( more accurate than the Harris Benedict Formula)</span></span></h3>
<div style="box-sizing: border-box; font-family: pt-sans, 'Lucida Grande', 'Lucida Sans Unicode', 'Lucida Sans', Geneva, Verdana, sans-serif; font-size: 16px; line-height: 1.5; margin-bottom: 1.5em;">
<strong style="box-sizing: border-box;">For men:</strong> BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5<br />
<strong style="box-sizing: border-box;">For women:</strong> BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161</div>
<br />
Alternatively if it’s looking too complex, you can do this on many of the BMR CALCULATOR ONLINE <a href="http://www.myfitnesspal.com/tools/bmr-calculator">here (http://www.myfitnesspal.com/tools/bmr-calculator)</a><br />
<br />
<br />
<br />
So example<br />
<br />
My<br />
weight =111kg<br />
height = 174 cm<br />
Age =31<br />
<br />
So based on the equation above my BMR is<br />
<b><br /></b><b>2048 kCal </b><b>(I USED THE CALCULATOR ONLINE )</b><br />
<b><br /></b>
<b><u>STEP 2</u></b><br />
<b><u><br /></u></b>
<br />
<div>
<br /></div>
<div>
<div>
<span style="background-color: white; color: #252525; font-family: sans-serif; font-size: 14px; line-height: 22.4px;">The following table enables calculation of an individual's recommended daily kilocalorie intake to maintain current weight.</span></div>
</div>
<div>
<br /></div>
<div>
<br /></div>
<div>
<table class="wikitable" style="background-color: #f9f9f9; border-collapse: collapse; border: 1px solid rgb(170, 170, 170); color: black; font-family: sans-serif; font-size: 14px; line-height: 22.4px; margin: 1em 0px;"><tbody>
<tr><td style="border: 1px solid rgb(170, 170, 170); padding: 0.2em 0.4em;">1) Little to no <a class="mw-redirect" href="https://en.wikipedia.org/wiki/Exercise" style="background: none; color: #0b0080; text-decoration: none;" title="Exercise">exercise</a></td><td style="border: 1px solid rgb(170, 170, 170); padding: 0.2em 0.4em;">Daily kilocalories needed = BMR x 1.2</td></tr>
<tr><td style="border: 1px solid rgb(170, 170, 170); padding: 0.2em 0.4em;">2) Light exercise (1–3 days per week)</td><td style="border: 1px solid rgb(170, 170, 170); padding: 0.2em 0.4em;">Daily kilocalories needed = BMR x 1.375</td></tr>
<tr><td style="border: 1px solid rgb(170, 170, 170); padding: 0.2em 0.4em;">3) Moderate exercise (3–5 days per week)</td><td style="border: 1px solid rgb(170, 170, 170); padding: 0.2em 0.4em;">Daily kilocalories needed = BMR x 1.55</td></tr>
<tr><td style="border: 1px solid rgb(170, 170, 170); padding: 0.2em 0.4em;">4) Heavy exercise (6–7 days per week)</td><td style="border: 1px solid rgb(170, 170, 170); padding: 0.2em 0.4em;">Daily kilocalories needed = BMR x 1.725</td></tr>
<tr><td style="border: 1px solid rgb(170, 170, 170); padding: 0.2em 0.4em;">5) Very heavy exercise (twice per day, extra heavy workouts)</td><td style="border: 1px solid rgb(170, 170, 170); padding: 0.2em 0.4em;">Daily kilocalories needed = BMR x 1.9</td></tr>
</tbody></table>
</div>
So if i take my <b>2048 kCal and calculate using the above equation 1) , I need about 2048</b><br />
<b>kCal intake daily to maintain my current 111kg weight.</b><br />
<b><br /></b>
So the idea is reducing the kCal count to lower by 15-20 % so that all excessive fat can be used/burned for daily usage. Where else for those who wants to gain weight food cosumption should be more than what their daily kCal requires.<br />
<br />
This only applies if you are taking a proper portion of diet, Follow the diet pyramid, ITS THE BEST AND PROVEN SYSTEM. AIM FOR LOW CARBO AND HIGH PROTEIN DIET FOR LEAN MUSCLE MASS BUILD UP AND WEIGHT LOSS/WEIGHT GAIN in accordance to your goal.<br />
<br />
<br />
If you are interested to calculate for body fat percentage<br />
<br />
<div style="background-color: white; color: #252525; font-family: sans-serif; font-size: 14px; line-height: 22.4px; margin-bottom: 0.5em; margin-top: 0.5em;">
Child body fat % = (1.51 × BMI) − (0.70 × Age) − (3.6 × sex) + 1.4</div>
<div style="background-color: white; color: #252525; font-family: sans-serif; font-size: 14px; line-height: 22.4px; margin-bottom: 0.5em; margin-top: 0.5em;">
Adult body fat % = (1.20 × BMI) + (0.23 × Age) − (10.8 × sex) − 5.4</div>
<div style="background-color: white; color: #252525; font-family: sans-serif; font-size: 14px; line-height: 22.4px; margin-bottom: 0.5em; margin-top: 0.5em;">
<span style="line-height: 22.4px;">where sex is 1 for males and 0 for females.</span><br />
<span style="line-height: 22.4px;"><br /></span>
<span style="line-height: 22.4px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiekNt7KIOdQiXgVJOyir8bWo3cs1RM6dDq-6GO4EJ_6wCfacCIME0vVPA5F7HS13_y4kshM0UGucO0gQQdg85DQTxRvG_sCoKBuaShJL33-5bwtZk-A4SZ5wY92FY8WZFr02dxiCdpGqTL/s1600/food+pyramaidd.jpg" imageanchor="1"><img border="0" height="328" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiekNt7KIOdQiXgVJOyir8bWo3cs1RM6dDq-6GO4EJ_6wCfacCIME0vVPA5F7HS13_y4kshM0UGucO0gQQdg85DQTxRvG_sCoKBuaShJL33-5bwtZk-A4SZ5wY92FY8WZFr02dxiCdpGqTL/s400/food+pyramaidd.jpg" width="400" /></a></span><br />
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FOR MOTIVATION<br />
AIM FOR A PERFECT FIGURE LIKE FRANK ZANE, SYLVESTER STALLONE ,ANLELLA SAGRA AND MANY MORE.<br />
<br />
cCheers.<br />
<br />
No Pain, No Gain\<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiml-Hm8srkuGBlQVjgnKwsUiTqYoPZB9gckBh5v_cCqhIhjZfd3WR7_S1AMtIF8hswPTG_WOf0-oFGKoitIS19YjvTZItUbFouaYPxoVWQX7BNK-n1B5aw1cQDOSu51EMj7Y1Sgb-AcC7y/s1600/FRANK.jpg" imageanchor="1"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDvNSwMtcA1ESLjJD6VK1AOOgA7qwBvrS313kjZ20oOU9nBJjywzuoqLeHxZ363LQ46qx7_ro_XJM8vybuwlG7GgO_zAdoQrh82znO9JezG4gYsi0xAdJaFNlFTndqlc9kFQxpP7hVtAi9/s1600/ANLELA.jpg" imageanchor="1"></a><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-C8xi7p5PuIvp7Y8ZQguXhH9V0MD-FBacBJjXDeuT7vF_71KX1AIRVa-lYWgW6w4ipsb6-7F0BLFfvsh9SkRafbzcESEF7RRhuJWILUnwdTNm_50yNdRjLnXN102Ho6o8-KJwoYx5yYJ9/s1600/SYL.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-C8xi7p5PuIvp7Y8ZQguXhH9V0MD-FBacBJjXDeuT7vF_71KX1AIRVa-lYWgW6w4ipsb6-7F0BLFfvsh9SkRafbzcESEF7RRhuJWILUnwdTNm_50yNdRjLnXN102Ho6o8-KJwoYx5yYJ9/s320/SYL.jpg" width="168" /></a><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjDvNSwMtcA1ESLjJD6VK1AOOgA7qwBvrS313kjZ20oOU9nBJjywzuoqLeHxZ363LQ46qx7_ro_XJM8vybuwlG7GgO_zAdoQrh82znO9JezG4gYsi0xAdJaFNlFTndqlc9kFQxpP7hVtAi9/s320/ANLELA.jpg" width="256" /><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiml-Hm8srkuGBlQVjgnKwsUiTqYoPZB9gckBh5v_cCqhIhjZfd3WR7_S1AMtIF8hswPTG_WOf0-oFGKoitIS19YjvTZItUbFouaYPxoVWQX7BNK-n1B5aw1cQDOSu51EMj7Y1Sgb-AcC7y/s320/FRANK.jpg" width="138" /><br />
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MIKE@SURESHhttp://www.blogger.com/profile/18158631370156369481noreply@blogger.com0tag:blogger.com,1999:blog-4740624273252432215.post-47052676574287823932016-05-06T20:50:00.001-07:002016-05-06T21:44:19.600-07:00NEW MMR VACCINATION SCHEDULE UPDATE<div dir="ltr" style="text-align: left;" trbidi="on">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwBmCFBlfKclPJV-mY8vM0baomcGvi3vH3OwHYI4HhlJRQvP-LkjeA22pB4ygJ0mNmN3wQiM__Bm54f7gHLcaQnZLP5offtMGMswaAuSruzhI0aJb-iPP10spMfESaUDcWNgcTeb2BkFKi/s1600/vacicne.jpg" imageanchor="1"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwBmCFBlfKclPJV-mY8vM0baomcGvi3vH3OwHYI4HhlJRQvP-LkjeA22pB4ygJ0mNmN3wQiM__Bm54f7gHLcaQnZLP5offtMGMswaAuSruzhI0aJb-iPP10spMfESaUDcWNgcTeb2BkFKi/s320/vacicne.jpg" width="230" /></a></div>
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