Tone and Tighten-Week Two

Step One: Diet

This week we want to focus on where your calories are coming from! It is not enough to cut down on calories if they are coming from bad sources. Too often, the problem is distribution; Too many calories from one source (usually carbohydrates or fat) and not enough from another (generally protein). It is very important to have adequate distribution for proper fat-loss. A general recommendation for someone who is healthy and exercising regularly is:

• 45%-Carbohydrates
• 35%-Protein
• 20%-Fat

In order to determine how many calories you need, generally speaking, multiply your weight by 10 (150 pounds times 10=1500 calories) then for each decade past 20-years-old take of 2%. That is your Basal Metabolic Rate (BMR): the number of calories it takes to support your current body function to live. Now we need to adjust for activity and ‘life.’ You will want to determine which of the following groups you fit into and multiply your BMR by the affiliated percentage.

• Sedentary (sitting most of the day, with very little physical activity)—20% or 0.20
• Light activity (walking around campus, basic cleaning, cooking, walking the dog)—30% or 0.30
• Moderate activity (heavy housework, gardening, spend most of day on your feet)—40% or 0.40
• Very active (prolonged physical sports, regular training, outdoor work, manual labor)—50% or 0.50

Once you multiply the two numbers add them together and multiply that number by 1.10. This will add the appropriate number of calories needed for digestion. Now you have your base caloric number.

In order to lose weight (fat), you will need to eat UNDER your base number. Not drastically though. A pound is equal to 3,500 calories. So you will need to be burning more calories than your base need. A good place to start is to eat 200-300 calories less than your base and burn, through exercise, 200-300 calories each day. You don’t want to go too much into a deficit or your body will start to break down and burn muscle instead of fat.

Starting now, begin cutting out all manufactured foods. Swap out breads for potatoes or rice. If there are ingredients that you can’t pronounce or understand on the label, it is time to go!

You don’t need to be a chef or spend hours in the kitchen to eat healthy and lose weight.

Step Two: Exercise

This week we want to start getting into a schedule. Pick 4-5 days each week to commit an hour to the gym (rather building/home/outdoors). During this hour, make sure you are not socializing. A good way to keep conversation down is to keep moving (and wear earphones)! Leave your phone out of reach/ear shot. Focus on making each minute count. You have 60 of them to change your life each day out of 1440 minutes. Your time is precious, don’t waste it!

Step Three: Supplements

Last week we talked about supplementing your diet to get the needed vitamins and minerals. This week let’s focus on a protein supplement to help you get the 35% you need.

BSN Lean Dessert: Contains a Sustained Release Multi-Functional Micellar Protein Matrix which provides a precision release of quick and slow digesting proteins designed to encourage rapid muscle nitrogen retention followed by a controlled anabolic release of amino acids for up to 7 hours! This specially formulated matrix contains the 6 most complete and effective protein sources available for enhancing lean muscle tissue!

VPX Zero Carb Protein: The most consistent and effective way to lose weight and unwanted body fat is by consuming high quality protein with limited carbohydrate/fat diet. VPX offers a great tasting product that includes an exclusive engineered protein derived from Cross-Flow Quadrafiltration (CFQ) called ZERO PROTEIN – the highest biological value, fat and carbohydrate-free, pure whey protein isolate.

American Whey: The ion-exchanged whey protein in this product is the most bio-available for your body. This means your body can utilize the supplementation of American Whey better than other types of protein. American Whey is also low in calories, tastes great, and mixes easily in juice, milk, or water. American Whey is also lactose free with no added sodium.

We all have full days as it is and many do not have the luxury to hit the gym for twice-a-days. And, let’s face it, if we did have the time, that’s not how we would want to spend it. Let SupplementsToGo.com and World Class Nutrition take some of the guess work out and help you make this summer different!