The kids may be on vacation, but we’re not! Last week was a preview of the 15-minute Mini Camp workout on May 23 in S. Burl. Hope you’re ready for some fun workin’, fat burnin’, fast movin’ workouts. Summer is just around the corner!
I’m taking a poll on offering an early morning class during the summer.
We’re working on having a Boot Camp Bash for past, present and future boot campers. Stay tuned for more details . . .
Remember, we’ll meet at the gazebo next to the playground at the BFA-Fairfax school. If it’s raining, we’ll move indoors and enter through the high school.
If you couldn’t open last week’s .pdf, here’s a calculation to figure the amount of calories to lose FAT.
Step 1: Determine your weight and % body fat: A large part of your metabolism (the process by which you food is turned into energy) is determined by how much muscle you have (you lean body mass). The more lean body mass you have, the faster your metabolism.
Example: You weigh 200 lbs. and have 25% Body Fat.
Step 2: Calculate your lean body mass, or the total weight you are carrying NOT from fat.
Example: Let’s say you weigh 200 lbs. and you have 25% body fat. You would calculate your lean body mass with the following formula:
Body Weight x (100% – Percent Body Fat) = Lean Body Mass.
200 x (100% – 25%) = 150 pounds
Step 3:Determine the baseline (approximate) number calories burned per day by multiplying your lean body mass by:
11 if you do little or no exercise at all
13 if you do light exercise (1 to 2 hours per week) (most of us)
15 if you do moderate exercise (3 to 5 hours per week)
17 if you do heavy exercise (6 or more hours per week)
Example: Let’s say you do light exercise each week (1 to 2 hours per week), in your efforts to burn fat. Therefore you would use the following calculation to determine the appropriate number of calories you burn per day:
150 x 13 = 1950 calories burned per day
Step 4: Calculate approximately how many calories you need to lose 1 or 2 pounds per week.
Example: If you would like to know how many calories you need to burn one pound of fat in the example, you simply subtract the 500 calories from your baseline of 1950 calories.
1950 – 500 = 1450 calories per day to lose 1 pound of fat per week.
Example: To burn two pounds of fat, you need to subtract 1000 calories from your baseline to determine how many calories you need.
1950 – 1000 = 950 calories per day to lose 2 pounds of fat per week.
Consult a physician before beginning any weight loss program.