Jillians Tips

19/7/11

Get Measured

This is one of my favourite ways of tracking progress because its a motivational tool that doesnt require any fancy equipment, its just you and a tape measure! First get naked, then be sure to pull the tape measuresnug but not too tight. Measurements of the hips, thighs, and upper arms should be taken around the largest circumference, while waist measurements should be taken around the smallest. Stand with your feet together when taking hip and thigh measurements. Relax and let it all hang loose, and enjoy knowing that soon you'll be able to see your progress on both paper and on your body!

This is a good one. I saw biggest loser last night and one of the girls hadn't lost too much weight but she'd lost inches off her waist.

20/7/11
Learn BMR Basics

You BMR, or basel metabolic rate, is the number of calories your body burns in a daywhen operating at absolute minimum capacity. Basically, imagine sitting on the couch all day (Is this a little too easy for you to imagine? Dont worry we'll fix that) You BMR, then, is the number of calories your body burns to maintain your heartbeat, digestion, respiration, tissue repair, and other organ functions. Thats it. Because of varying factors (age, weight, height, gender, diet,exercise etc) its hard to pin down you bmr to a precise calorie. Get out you calculator and plug your numbers into whichever formula applies to you.

Male: 66 + (6.3 x body weight in pounds)+(12.9 x height in inches)-(6.8 x age in years)

Female: 655 + (4.3 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)

Keep in mind: your basal metabolic rate accounts for about 75% of your daily caloric expenditure, so to you still need to calculate your calorie needs based on your activity level among other things.

so mine is.

655 + (4.3 x 177.8 = 764.54) + (4.7 x 64 = 300. - (4.7 x 30 = 141) = 1579.34

So by sitting on the sofa all day i still burn 1579.34 cals

Mine is 655 + (997.6) + (305.5) - (183.3) = 1774.8

So technically you need to be eating less calories than that to loose weight lol

Is that how it works? I'm never sure.