Hello,
and welcome to the first of ArtSHINE’s Healthy LifeStyle mini blog spots. My
name’s Kmaru and I’ll be spending some
time with you each week as we get healthier together.
With a
healthy lifestyle you can accomplish anything... All it takes is a little
guidance and motivation.
"It's
now or never"
From today it’s our goal to help you achieve your fitness goal... Whatever that is for you.
What
we’ll do each week is provide you with some information to consider. With that
information you’ll be able to make some decisions about how you’ll live your
healthier lifestyle, and set yourself some goals. And at the end of every blog
we’ll leave you with some action points too
We’ve
also set up a FAN PAGE where you’ll be able to ask
questions too.
Now,
first things first...
As
Vinh talks about in his OPIC model we first need to establish where
we are right now... That’s because we need to know our starting point...
So,
let’s look at your Body Mass Index (BMI), Basal Metabolic Rate (BMR), and
calorie intake.
Body
Mass Index (BMI)
The
reason the Body Mass Index (BMI) is used for screening the health of the
general population is because there’s a strong correlation between being
overweight or obese and having health problems, chronic disease and premature
death. People who are overweight or obese have an increased risk for the
following conditions:
Cancers
Here’s
an online calculator you can use: BMI
calculator , or BMI
Gadget/BMI-Club .
And
for more information about Body Mass Index you could go here: BMI.
Basal
Metabolic Rate (BMR)
You
use energy no matter what you're doing... Even when you’re sleeping.
The BMR Calculator will
calculate your Basal Metabolic Rate (BMR).
A BMR
is the number of calories you'd burn if you stayed in bed all day.
The BMR formula uses
the variables of height, weight, age and gender to calculate the Basal
Metabolic Rate (BMR).
This
is more accurate than calculating your calorie needs based on body weight
alone. The only factor it omits is lean body mass and thus the ratio of
muscle-to-fat a body has.
Metric BMR Formula
|
Women: BMR = 655 + ( 9.6 x weight in kilos ) + ( 1.8 x height in cm ) -
( 4.7 x age in years )
Men: BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - (
6.8 x age in years )
|
Calories
Consumed
We’d
also suggest you know how many calories are being consume in your diet.
To
have success with your calorie count, you need to know how many calories are in
the food you eat.
Here
is a basic guide:
•
Carbohydrate
– 4 Calories per gram
•
Protein
– 4 Calories per gram
•
Alcohol
- 7 Calories per gram
•
Fat
– 9 Calories per gram
Calories
Burned
We’ve
found that a lot of people don’t quite know how to begin with these steps.
For
those of you with an iPhone you could always add the fitness application in
your phone.
It has
similar tools to the ones we’ve mentioned, and the best part you have it all
the time.
Action
Plan
Obtain
the following:
A
Journal for you to record your calorie intake, foods and exercise activities
A
Weighing Scale to weigh your food
A
Calculator to do the simple maths involved
A
Positive thinking and attitude
What's
on next week
Your
first steps
Where
to begin
Sources
& Images are courtesy of :
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