Day 11: How To Lose Weight... With Science!

Day 11

"How To Lose Weight... With Science!!!"

(If you don't know who this is... this is confirmation that I am getting old haha)

WOD (Workout Of the Day)

130411

12 min AMRAP

12 slam balls

12 sit ups

12 push ups

If with a partner, loser will row 1000m

** This 12 min AMRAP workout's focus is keeping consistent in pace, maintaining form, and getting the reps. Leave the ego at the door if you can't do regular push ups. Do the breakdancing reverse worm or knee push ups if you have to. Substitute for slam balls if you don't have any at the gym is to use the medicine balls at the gym but just dont bounce the ball so hard it would hit you in the face. Do this with a partner. Loser has to row 1000m.**

Let's Review

• Water. Water. Water. This primal diet is tough. But... The rewards are sweet. How determined are you to watch the scale go down? No fruit juices, no sodas, no sweet drinks. Water and black coffee.
• How clean is your bathroom? Does it need a good clorox wipe down? Or just organizing to make it cleaner? Try cleaning the bathroom sometime today!
• Did you place your order for a new speed rope? If that's not the only thing you bought, you're getting closer to achieving a healthier lifestyle through fitness!
• Day 7: The PUSH. Have you tried at least 2 meals from breakfast, lunch and dinner? Remember... bacon goes with everything.
• Pay It Forward. You never know when you update your status, you can inspire someone just as willing as you, they were just waiting for that little umph.

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"How To Lose Weight With Science"

I figured if motivational quotes, articulate blogs, or edited videos don't work for some people, showing them exactly how to do it mathematically would work. This blog will take you to a link that will have you input your height, weight, and age, and show you just how many calories your body NEEDS to survive a normal active day. The 'secret' is to show you how many calories you need to lose (or gain in my case) per day to lose AT LEAST one pound a week. This is without exercise so if you follow this while ignoring the fact you exercise at LA Fitness, go to my CrossFit gym with George, or whatever, you will still lose weight. Again, this whole 30 days is about 80% DIET and 20% EXERCISE with 110% commitment.

CLICK: Calories Per Day Calculator

This calculator gives an approximation of your basal metabolic rate. BMR is basically the number of calories your body burns. So to maintain your weight, you need to eat that amount of calories. Here's a screenshot of what I put in:

So I need at least 2826 calories a day to stay at 144. Obviously I need to gain weight, so I need to figure out how much more PER DAY I need to eat in order to gain weight.

In order to lose (or gain) one pound of fat, you need to have a deficit of 3,500 calories. Losing calories on diet alone is tough, especially if you can't keep a strict paleo. Exercise is strongly encouraged. In fact, it's a necessity if you're only going to go IN for 30 days.

I suggest, as well as other websites and professionals, that the aim is to lose only 1 to 2 pounds a week. So let's take me for example.

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26-year old male

144 lbs

5 feet, 9 inches

BMR (basal metabolic rate) = 1623.75

Very Active

1.725 x BMR

Total calories burned = 2,801

**I need to eat this many calories to maintain 144lbs**

If 3,500 calories = 1 pound

3,500 cal / 7 days a week = 500 calories per day

**500 calorie deficit is needed everyday to lose 1 pound a week**

Daily intake to lose 1 pound per week:

2,801 (BMR) - 500 calories = 2,301 calories a day.

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So I would have to eat 2,301 calories worth of food while maintaining my CrossFit to lose a pound a week. Since I'm aiming to gain weight, I'm doing the opposite and adding 500 calories to my daily intake. I'm way too skinny! You got it? Yeah? WOO!


Notes

• Aim to lose 1 or 2 pounds per week. Anything over 1000-calorie deficit every day can be a little unhealthy. Just like all drug commercials and OTC medications, consult your doctor if you're trying to starve yourself haha I doubt it's healthy.
• If you're planning to lose 10 pounds or less, STICK TO LOSING 1 POUND PER WEEK. You're already within you goal, your body will start storing all food into fat storage if you diet too extremely. It'll lower its metabolism way to fast.
• The first week might be an awesome sight because you might lose most of your water weight. So if you lose 5 pounds in the first week while aiming for a 500-calorie deficit a day, don't stress. It's just water weight. When you 'plateau' around 1-2 pounds per week, you're on the right track.
• Track your intake. Download whatever app you need to find out exactly how many calories your taking it. If you're not at that OCD stage yet, just reduce your portion size. If you're used to eating on plates, switch to bowls. If you eat fast, learn to chew slow and enjoy your damn food haha
• Stay accountable. Seeing the actualy amount of calories you consume everyday will make you responsible. So focus in and cut back on eating. Take charge on logging what you eat, mentally or physically on paper/phone/anything. You'll find it easier when you're in control. Control over food. Control over your diet. Control over your well-being.