In this post and the video below, I have got an amazing, crazy insane legs and abs workout that I am going to share with you. Pay close attention. This workout is composed of specific movements, rep schemes, and rest times. You will learn six exercises, all of which work synergistically to help you develop insanely fit legs and core muscles. You start with a squat (aka back squat, or barbell back squat). Barbell Back Squat Select a weight (barbell) which you are able to do ten to twelve reps with, but which you are unable to do fourteen reps with. Finding a barbell that is the perfect weight for you may be a process of trial and error. Play around with this until you find the proper one. Placing your hands on the sides of the barbell, with your palms facing down, position the barbell high on the back of your shoulders. Stand with your feet shoulder-width apart with your right leg facing one o’clock and your left leg facing eleven o’clock. Bending your hips back, squat down as if you are about to sit in a chair until your thighs are parallel to the floor. Keep your chest tall. Expand your knees and hips upright until you are standing back in the position that you started in. Do three sets of ten to twelve reps, resting for 45 to 60 seconds in between each. Now the second exercise is a walking lunge. Walking Lunge Select a set of dumb bells that you are able to do ten to twelve reps with, but which you are unable to do fourteen with. Keeping your feet together and your chest tall, contract your abdominals. Lunge forward with your right foot, until your nonworking knee hovers just above the ground. Return up to starting position with your feet together. Repeat with your left leg. Do three sets of ten reps with each leg, equaling twenty steps total. Rest 45-60 seconds between each set. Next, we are going to do barbell jump squat. You may have heard people say, “Oh, gosh. That is not good for you.” But, nothing with bad form is good for you, right? The key here is to use “good form.” Barbell Jump Squat After selecting a barbell, position your body as if you are going to do a back squat again. Standing with your feet shoulder-width apart, rest the barbell on the upper part of the back of your shoulders while gripping it on both ends, rotate your palms downwards, and push your body weight into your heels. It is very important for your body weight to remain centered in your heels throughout the entire course of this exercise. Do not ever stand on your toes, or put pressure on your knees. Squat down, as you would when you do a normal squat. Once you are down in the squat position, push off your heels and jump back up to the starting position. Do twenty reps without resting. Without resting, immediately move into a hard style plank. The plank will serve as your “resting period” between each set this time. Hard Style Plank Assume plank position Contract your abdominal muscles Keep your abdominal and glute muscles tight Hold this position for sixty seconds Now, go back to your barbell and do twenty reps again. Repeat this process until you have done a total of three sets of barbell jump squats Next, we go into core. V Sit-ups Lay flat on your back with your feet hovering just above the ground. Sit up with your shoulders just above the ground, moving your feet and shoulders upwards towards each other until your body forms a “V.” Keep your abdominal muscles and quads contracted the entire time. Do twelve to fifteen reps. Move on to the next exercise without any rest. Mountain Climber Roll over into plank position. Bend your right knee, bringing it up towards your right hand as if you were climbing something. Bring your knee all the way up to your elbow. Return your right knee to the starting position and repeat the previous step with your left leg. Keep your abdominals tightly contracted the entire time. Do twelve to fifteen reps, with each leg counting as one. Rest for thirty seconds. Repeat the above steps three times. That is the end of the workout. Getting Insane Leg and Core Results By implementing the above exercises into your routine, you will give your legs and core an intense workout in a relatively short amount of time. Remember to listen to your body when choosing the weight of your dumb bells and barbell. If a weight is too heavy, opt for the next weight down. And do not strain yourself. Do this work out on a steady basis for maximum, lasting results. And, please post your comments, questions, or results below. Until next time, get fit and take care. Tweet 0 Share 6 +1 0 Reddit Pocket Pinterest LinkedIn 0
Is a diet of only raw food healthy? If you have considered this type of diet or are interested in knowing more, then read on. The Raw Food Diet Is Not New Raw Foodism has been around for hundreds of years, but has recently risen in pop culture popularity. The raw food diet consists of uncooked (less than 118 degrees fahrenheit), unprocessed, and primarily organic fruits, vegetables, nuts, seeds, eggs and sometimes fish (such as sashimi), meat (such as carpaccio) and dairy (such as raw milk and raw cheese). Many raw foodists are vegan or vegetarian. Gain The Health Benefits Without An Extreme Diet I know what you’re thinking: there’s no way I can eat all raw food. You don’t have to be extreme and go all raw immediately or at all. To start reaping the many benefits of raw foods, simply start adding them to the dishes you already eat. For example, make a pizza using avocado instead of cheese. Use spaghetti squash instead of pasta for a spaghetti with meat. Make a grilled chicken breast sandwich with the fillings in leafy greens. Also, try making chili with raw vegetables added in at the end and then serve it with salsa and guacamole. Increase the raw food percentage of your meals by adding raw side dishes like vegetable mixes, salads, fresh sprouts or sliced veggies. Eventually you should aim to get 50% raw foods at each meal. Who Wants More Energy, Better Stamina & Less Body Fat Raw food enthusiasts have said their diet results in many great health benefits.Some of these include increased energy, better mood, reduced cancer risk, improved stamina, healthier skin, weight loss, clearer intellect, enhanced immunity, improved sleep, and many more.A raw food diet contains fewer saturated fat and trans fats than the typical Western diet. It is also much lower in sodium and sugar, rich in antioxidants and high in fiber, folate, magnesium, potassium, and vitamin A. Reduce The Acidity In Your Body The raw food diet is also thought to have a favorable acid-alkaline balance, since the food is low in acid-forming food. Too much acidity in the body is known to be toxic and cause an array of diseases. Some ailments and sicknesses that are a result of acidity are dehydration, diabetes, bladder and kidney damage, fatigue, high blood pressure, heart disease, hormonal imbalances, indigestion, immune deficiencies, insomnia, lactic acid build up, lupus, obesity, osteoporosis, rheumatoid arthritis, yeast and fungal overgrowth, and more. Dairy, bread, white flour, meat, eggs, sugar, artificial sweeteners, coffee, carbonated drinks and preservatives are the main offenders of high levels of acidity in the body. Like I mentioned earlier, if you are going to eat these types of foods, make sure to get 50% of your meal from leafy greens and raw vegetables to balance it out. Save Time By Eating Raw Food Besides providing great benefits for your entire body, the raw food diet means you will typically have less work to do to prepare your meals.Since you aren’t cooking food, your main duties will be chopping, cutting, slicing, juicing and blending. Beginning a raw food diet can be an exciting way to discover new vegetables and fruits you’ve never tried before. It is also a great way to get in tune with your body and gauge how different foods affect your body and mind. You will be amazed at all of the changes you’ll see and feel as a result of putting whole foods rather than preservatives and processed foods into your body. Tweet 0 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
Happy Halloween Morellifit Family! This year with Elmo, we teach you how to carb cycle with candy. This is a five day carb-cycle so you can eat whatever you want. There is one catch. If you follow this carb cycle and eat what you want, you have to promise to not feel guilty. You have to own your cheat. So, #ownyourcheat and own your cheat on social media. Here’s how to do it: Day one – Medium carb day. That means you consume .5 g of carb for each 1 lb. of body weight. Eg. 150 lbs. would be 75g of carbs in the day. When you have carbs in your system, your fats are low and you fill in the rest with protein. That is important because protein is the building block of muscle. Day two – No carb day. If your panicking that you cannot sustain on zero carbs, remember that carbohydrates are the only non-essential macronutrient and you can live a perfectly healthy life with out them. Some people actually thrive on the heavy fats high protein diets, like the keto diet. For this day, eat lots of green veggies, protein and consume a little bit higher in fats. Day three – No carb day. And when we say carb, we mean no active carbs. Veggies are a non active carb. Fill this day with veggies, proteins, and fat. Also, make sure you’re drinking a lot of water. Day four – Own your cheat! Do not feel guilty. Do not feel depressed. Do not feel bad about it, because you’ve set yourself up for success. You should have been working out this week and with the carb-cycle you’ve set up your nutrition as well. So enjoy your cheat, and feel good about it. Day five – No carb day again. Drink tons of water, because you might have some alcohol and you’ll want to flush it out. The same goes for all the sugar from candy or sweets. Follow the no carb day of high levels of green veggies, protein and healthy fats. Now this is aggressive, and you can go Medium Carb, Low Carb, No Carb instead. But, we suggest trying it like this. By carb-cycling like this, you are setting yourself up to absorb the carbs on Halloween because you are depleting the days before. Typically, low carb days tend to be lower calorie days as well. So you will be able to afford to have your calories on Halloween. Enjoy yourself and own your cheat. Happy Halloween! #ownyourcheat Tweet 0 Share 5 +1 1 Reddit Pocket Pinterest LinkedIn 0
While we all know the old happy hour saying, “It’s 5’clock somewhere,” here at Morellifit HQ we have our own mantra. At the end of the week we like to have “happy hour the right whey.” Reward your hard work and your progress each week with a “cocktail” that will help you reach your goals. Make yourself a protein shake that is not only delicious but is delicious and made with the best quality ingredients. Here is our favorite Friday “Cocktail”: Strawberry Smoothie Ingredients: 1 cup strawberries and raspberries 8 oz coconut milk 2 scoops Primal Body strawberry whey protein Directions: Blend until smooth Macros: Calories 214 Protein 25g Fat 2g We always use Primal Body Protein for our “cocktails” because besides being 24 g of grass-fed whey isolate with the highest bioavailability, it’s also four supplements in one. Not only is it a protein, it also boasts aminos, 5g of glutamine and is a multivitamin. This drink may be sweet but Primal Body has less than 1 gram of naturally occurring sugar and is sweetened with stevia. If you want the best out of your protein “cocktails” you have to put the best ingredients in them and you’ll get the maximum benefits. So what are you waiting for? It’s 5’oclock somewhere and it’s always Happy Hour the Right Whey with Primal protein shakes. It’s Happy Hour! Drinks on us save $15 by entering “happy hour” at checkout and save on your favorite flavor of Primal Body. Tweet 1 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
I used to do hours of cardio. The 1 hour runs. The 7-day weeks. But I never got my body fat down to 8.3% until I stopped all the cardio training. Instead of cardio, here’s what actually worked for me: 1. SIMPLE DAILY DISCIPLINES Easy To Do Easy Not To Do These simple disciplines compounded over time equal Positive or Negative results. 2. VERY LIMITED REST DURING YOUR WORKOUT Rest for no more than 30 seconds in between sets & 45 seconds if you absolutely have to. Don’t let your heart rate slow down to less than 75% of maximum target heart rate. For information on how to find your target heart rate (see below). 3. DRINK ENOUGH WATER Drink roughly a half ounce of water per pound of body-weight per day. Do not drink huge amounts of water all in one sitting. Make sure you spread this consumption out over the course of the entire day, and remember if you’re eating a healthy diet as much as 20% of your total water consumption can come from the foods you eat. 4. EAT 6 TIMES PER DAY Make sure to plan your meals and snacks ahead of time, otherwise you’ll end up somewhere without options. Do not under any circumstances go longer than 3 hours without eating. 5. KNOW WHAT TO EAT, HOW MUCH TO EAT, AND WHEN The timing of meals and snacks is key, it’s important to understand your schedule as well as your body. Under no circumstances should your biggest meal of the day be dinner, nor should you eat 2-3 hours before resting. 6. ALWAYS TRAIN WITH HIGH INTENSITY The mind-muscle link is crucial, and I mean it. Concentrate on the muscle(s) you are working every time you train. If part of your training includes a brisk walk or jog, YOU should be thinking about your calves, quads, hamstrings and glutes. That’s how focused you need to be. High intensity doesn’t mean high reps, it means keep your pace up and consistent and your mind laser focused. Implement this and you’ll experience results like never before! 7. SWEAT EVERY DAMN TIME You should always sweat during your workouts. If you’re not sweating then your body isn’t changing. If you don’t work up a decent sweat while training then consider it a REST DAY – Period! 8. SUPPLEMENTS The more nutrients you can get from actual and natural foods the better. Do not be afraid to supplement if need be. Just make sure you know what you’re putting in your body every time. You cannot afford to go even one day without the proper nutrition your body requires to work and change. 9. NO CONSECUTIVE REST DAYS One full day of rest is plenty, unless of course you have injured yourself or are sickly. This is especially important to follow initially as you form your exercise habits. DO NOT take consecutive days off, it’s just not necessary. Did you know it takes 30 solid, consistent days to form a single habit? 10. FIND SUBSTITUTES FOR DAIRY There are plenty of great substitutes for dairy. You can get your calcium from lots of different sources. Do not consume dairy, it’s just does not do your body one bit of good. Don’t take it from me do your own homework! Almond Milk or Coconut Milk are just as tasty and are packed with calcium. 11. RESISTANCE TRAINING Always train with resistance, this could mean; body-weight exercises, movements with dumbbells or resistance bands, and even some plyometrics. I would stay away from machines, they are poor for your range of motion and do not offer the same benefits as other methods. 12. SET GOALS Run a series of short races, it’s not supposed to be one giant marathon. Pay close attention to your simple daily disciplines; run fast, ferociously, and with extreme focus to each new finish line (goal). Do not set unrealistic goals, but do not set easily achievable goals either. Challenge yourself ALWAYS! Remember, what gets measured gets improved; time, weight, reps, waist… You catch my drift..! I wish you amazing success on your journey. Stay positive, patient and consistent. Remember, by the time you see results, most of the work will have already been done. To Your Success ~ Michael Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
The responses via Instagram have been great. If you’re not sure what I’m talking about, then check out my profile here: instagram.com/morellifit I’ve been asking for questions from my followers. And here’s the latest question from Nancy and Al. “How to decrease body fat percentage: I incorporated cardio and weights, and my diet is pretty healthy in low-fat items, but my percentage stays at 20%. I’m stuck.” That’s a great question everyone can benefit from. And, here I’ll share a few major points that can help. Point #1: Dialing In Your Diet Diet is always the first piece of the puzzle. Once you have your diet dialed in you can still get good results even if your training program is not perfect. However, if you have everything perfect with your training program, but you’re eating the wrong diet, you will never see the results you want – and you will get very frustrated. Nancy referenced low-fat items in her question. This was the first red flag that I spotted. Healthy fats won’t make you fat. They are actually very good for you. So, instead of focusing on low-fat items, you should begin to eliminate processed foods from your diet. Remove processed foods, refined carbohydrates, and sugars from your diet. Instead, focus on whole foods from as close to nature as possible, such as: Fish Fowl Nuts Seeds Lean meats Vegetables Fruit (small amount) If you just make these changes, you will quickly see a reduction in your body-fat levels. Now that you know what to eat and what to avoid, let’s look at how to structure your meals throughout the day. Point #2: Structuring Your Meals I advise eating 5 to 6 meals per day, 2 to 3 hours apart. Meal 1 – protein/fats/carbs (1/3 from each food group) Meal 2 – protein/fats/carbs (1/3 from each food group) Meal 3 – protein/fats/carbs (1/3 from each food group) Meal 4 – protein/fats (2/3 from protein) Meal 5 – protein (all calories from protein) Calorie intake per meal Meal 1 – 25% of your daily calories Meal 2 – 25% of your daily calories Meal 3 – 25% of your daily calories Meal 4 – 18.75% of your daily calories Meal 5 – 6.25% of your daily calories You will need to work out your BMR (see my previous articles for details), in order to figure out your actual calorie numbers. You Don’t Need to Count Calories You don’t need to count each calorie that you consume. But, you should have a general idea of the quantity of calories from each food group. This is the reason that I use the pie charts, as a general way to measure. Point #3: Training Here are important training points to help you unstuck and burning fat. Complete a dynamic warm-up (5 to 10 minutes) Use heavy weights. Create a workout around one major lift, and then use a few smaller exercises (40 minutes) Emphasize HIIT cardio training (20 minutes). You can find lots of these workouts via my Instagram profile. Stretch to cool down (5 minutes). Summary Use the tips and suggestions above and you will see a reduction in your body fat. If you just make the diet changes, you will start to see a big difference in your body composition. But when you combine the diet changes with the fitness program , you will be amazed at your transformation. Tweet 4 Share 85 +1 3 Reddit Pocket Pinterest LinkedIn 0
Halloween can be a scary time a year for any parent trying to keep their kids from becoming over loaded on the excessively sugar laden treats so popular on this holiday. But as a parent the struggle to not take all the fun out of the holiday puts pressure on you to let your kids participate in the festivities. Fortunately, there are several ways to enjoy the holiday in a healthier way. With a little bit of planning and creativity, your kids can participate with out becoming filled up with processed sugar or junk. The Halloween Fairy: Planning on the amount, the number of edible treats, your children can keep and have ahead of time prevents having to make the hard decision later. Ten pieces of candy seems like a lot until you are staring into a four lb. bag of sugary treats. Let your children know that they can keep “x” amount of treats and the rest get traded to the Halloween Fairy for a toy they desire. After picking the treats they are going to actually hang onto, the remaining candy gets left outside to be traded. Parents can then do away with excess candy and in it’s place leave the toys they were traded for. Kids feel like they get some of the treats they went out for and feel good about trading the rest for something they really want instead. The Pre-Treat Trick: For parents who know a majority of the houses they will trick or treat at, going around before hand and handing out treats, that they approve of, helps prevent any bad treats coming home in the first place. This trick comes from a parent whose child had such severe allergies that they had to provide all of the treats they would be getting to the houses that they visited. The same trick can help in preventing the sugar laden snack from making into your child’s bag in the first place. The Halloween Party: If you are lucky enough to find yourself in a group of like minded parents who do not enjoy fighting with their kids about why they can’t have ten candy bars, then planning a party is an easy way to enjoy Halloween. Finding a large yard and several parents who want to avoid the sugar overload is the perfect way to throw a costume party for your kids. Children get to dress up and play games and have fun without being handed bags of sweets. Instead of candy, parents can bring healthier alternatives and give out smalls trinkets and toys. Plus, by the time the kids have worn themselves out from all the fun, the last thing they will be thinking about is what candy they might be missing out on. With a little bit of thought and preplanning, the holiday does not have to turn into a hyperactive cavity fest. Let your kids know what the plans you have for the holiday are, and get excited about dressing up. The holiday is about imagination and fun, not just gorging on junk food. Holidays do not have to be a heath train wreck for parents who wish to stick with their health goals for their families. Tweet 0 Share 0 +1 0 Reddit Pocket Pinterest LinkedIn 0
What’s your fitness goal? Want to get bigger, stronger or leaner? If so, then the “time under tension” concept is something that you need to pay attention to. This is something very rarely talked about in fitness circles. By just focusing on the total amount of time during each set, you can train your muscles to respond in the appropriate way. The more you make this a habit, the quicker you will reach your goal (either weight loss, strength building or muscle mass). The obvious next question is: How to know if you’re training for mass, strength or endurance Well, you can do this by manipulating rest, reps and set time. However, there is also another more powerful way. In simple terms, this is done by changing your set timing technique. This is what’s known as “time under tension”. TUT is a way to calculate the total amount of work that you place on your muscles. It also refers to the amount of resistance you place on your muscles for a given set. For example, you have the concentric phase of a movement and the eccentric phase (see the video for a clear example). If both phases took 3 seconds to complete, the TUT time for that repetition is 6 seconds. So, if your set includes 10 reps, then each set contains 60 seconds of time under tension. Obviously, if you work faster, then the TUT will be shorter (and give you different results). Why TUT matters to you It is important so that you train in the right range to meet your goals (either building muscle mass, strength or muscular endurance). Let’s look at what the recent studies show us: If your goal is strength – aim for 1-6 reps per set, with 20 seconds of less TUT. If your goal is muscle mass – aim for 8-12 reps per set, with 60 seconds TUT. If your goal is endurance – aim for 15-30 reps per set with 90 seconds TUT. If you are not falling into the right rep range, then you will actually be training your body for another goal. For obvious reasons, you need to know what you are doing in each rep, so you can adjust your TUT for your stated goals. As such, you can see that this information is very valuable to ensure you stay on track and hit your goals. TUT will let you train for your specific goals. This means you will need a stopwatch or to use a partner to keep track of time. On caveat: Always vary your workouts If you have seen my other videos, then you will know that I advocate muscle confusion. I like to say: “keep your muscles guessing – keep your muscle growing”. This means that you still need to make changes to your workouts as you progress. Never simply stick to one type of workout program, as your body will soon adapt. In terms of TUT, you should vary the time and the rep numbers, but stay within your target range. Start Applying TUT in your workout Start to think about the amount of time your muscles are under tension. This can be done during every repetition that you work through. If you start to focus on a specific number of seconds for each rep, you will find your muscles respond in a much more specific way (in line with your goals). Let’s get fit together! Tweet 0 Share 1 +1 0 Reddit Pocket Pinterest LinkedIn 0
So that time is upon us again. Already! Another year’s gone by, and Thanksgiving rolls around. Though for some, the real highlight of this time of year is Black Friday. People plan for this for months and months – getting their “tactics” in place – How they’re going to organize their day to get to the mall as early as possible The ultimate methods for crowd-busting (without getting arrested!) Strategically placing different family members at different stores to get all the best bargains. Sitting up all night clicking “refresh” on their computers to swoop in and get the best deals on Amazon It sounds crazy, but you and I both know – everyone does it. And that’s pretty much okay. Because it’s just once a year. Splashing the cash on a few great bargains, and pushing the boat out just one day in every 365 really isn’t going to set you back too far. It doesn’t mean you can’t enjoy nice vacations, treat your kids, go out to eat, or do anything fun for the whole rest of the year. Just one day. That’s it. And that leads us on to the topic of today’s blog post: “I Screwed Up My Diet” Diet is without a doubt, the number on area where most people are likely to struggle with a fat loss plan and a body transformation. Most don’t find sticking to a workout schedule that difficult. But a diet’s a different matter – because temptation is always there. As we all know though, getting your diet right is absolutely critical in being successful with your goals, and those who are in the zone, and on track to get amazing results understand this. Which is why these folk often freak out when they have one day off their diet. “I screwed up” is one of the most common things I hear from my clients the day after Thanksgiving, after Christmas, and after birthdays, parties, New Years, and any other times when there’s junk food a-plenty, and they’ve gone a bit (or a lot) overboard. You Are Human The first thing I’d tell you if you feel that you’ve been guilty of this, and are now ruing your poor choices is – “You are human.” We all make mistakes, and we all do things we know we shouldn’t. And that’s okay. Mistakes are how we learn. If we didn’t make mistakes, we’d never get anywhere in life, and it’s important to understand this. When you do have one of those days (or even one of those weekends) where once you start, you can’t stop with the treats, snacks and junk food, you mustn’t beat yourself up. By being too hard on yourself, thinking that you’re a failure, and coming down way too tough, you’re only going to get into a vicious cycle of feeling that every time you have the smallest slip up, you need to be punished. Suddenly, you have a tiny morsel of food that’s not on your plan, you miss your protein at a meal, or you cave slightly to temptation, you start thinking you’re a failure. This isn’t the case at all. Rather than trying to make yourself feel guilty, the best option is to learn from it. You don’t feel great for a lack of willpower and discipline, so use that to drive you forward. Remember this feeling next time you’re tempted, and remember how you feel now. The other big key here, is to get back on plan ASAP. If you screw up your diet a little at breakfast, that absolutely does not mean the rest of the day is wasted – you can still have a pretty damn effective fat loss day by making smart choices through lunch and dinner, and wipe that slate clean straight away. Can a Chicken Salad Make a Fat Person Thin? The obvious answer to this question is No. If someone’s spent their life eating burgers, fries and donuts, and has built up bad habits over 20 or 30 years, then sitting down and eating a chicken salad (or even eating healthy for a whole day) isn’t going to change their body and mind. Why then, would you think that if you’re lean, fit and healthy, that one bad meal, one bad day, or even a sub-par week or weekend would suddenly pile on pounds of fat and make you a dieting failure? It simply doesn’t. Plus, I’ll let you into a little secret – While I don’t condone deliberately going off-plan, sometimes indulging in those high-calorie junk foods can give you a mental and physical boost, cure cravings, and make you stronger. It’s a One-Off Black Friday only happens once a year, and everyone goes a bit crazy. The only people who really suffer are those who get hooked on bargains, and keep abusing the credit card for weeks and months afterwards. And that’s how it goes with “bad meals.” You have a day here and there that doesn’t go to plan? So what – you’re driven, you’re motivated, and you have self-control – for 95% of the time, you’re awesome at sticking to your diet. These binges only become an issue when you can’t stop. When you think you’re a failure, so binge even more. When you adopt the “screw it” attitude and become a self-saboteur. So this Thanksgiving, adopt the “one-off” mind-set. Have some fun with your food, give yourself a little leeway, and realize that it’s just for one day. The gym, and all your healthy food will still be there tomorrow, and you’ll be a fitter, stronger, and happier person, ready to go and crush it, and keep on track to killer results. Tweet 11 Share 3 +1 0 Reddit Pocket Pinterest LinkedIn 0
Imperial BMR Calculator Metric BMR Calculator Gender Male Female Age: Weight: Height: Activity Level: SedentaryLightly ActiveModerately ActiveVery ActiveExtremely Active Your Results: Your BMR is: Your TDEE is: HOW DOES BMR WORK? BMR (Basal Metabolic Rate) is an estimate of how many calories your body burns at rest. It represents the minimum amount of energy needed to keep your body functioning, including breathing and keeping your heart beating. Your BMR uses up about two-thirds of your daily calories. Your caloric intake to lose, maintain, or gain weight will be based on your BMR, but will not be the same figure. Age, height, weight, and gender determine a person’s BMR, also known as basal energy expenditure (BEE). There are multiple formulas used to calculate BMR due to different schools of thought in the health and fitness community. Our calculator uses the Harris-Benedict equation, which works as follows: If you’re a man, your BMR is equal to: 65 + (6.2 x weight in pounds) + (12.7 x height in inches) – (6.8 x age in years) If you’re a woman, your BMR is equal to: 655 + (4.3 x weight in pounds) + (4.3 x height in inches) – (4.7 x age in years) Knowing your BMR can help you create a more effective strategy for weight loss, allowing you to better keep your calorie count on track and better understand the effect exercise will have on your waistline.
