HERE’S HOW TO EAT TO GAIN HEALTHY WEIGHT: Calculate your TDEE (Total daily energy expenditure) and add 300-500 cal over your number for sustainable weight gain. Consume at least 1-1.5g per pound (2.2-3.3g per kg) of body weight in protein daily. Consume .25-.4g per pound (.5-....
Just like you schedule your days so you can be productive at work, scheduling your sleep can improve its quality. Keep a sleep journal where you keep your planned schedule. Update it each morning with the time you went to sleep and the time you got out of bed. Under the time log, add...
Monitoring your body fat percentage offers a more precise assessment of your journey compared to solely relying on body weight. Techniques like skinfold calipers, DEXA scans, and BIA or bioelectrical impedance analysis can help you calculate your body fat percentage accurately. Reduction in body fat ...
But when you engage in 30 minutes of cardio five times a week, your body starts to understand that it needs to burn fat for energy. Aim for moderate-intensity cardio, around 65% to 75% of your target heart rate to maximize fat burning. How to Calculate Your Target Heart Rate: Subtract...
This guide will show you everything you need to know about how to start a keto diet, including keto diet basics, how to understand and calculate macros, what foods to eat, recipes to make, how to avoid side effects, and more. Be sure to check out all the keto diet recipes and the ...
Are you contemplating adding intermittent fasting to your low-carb, keto routine with the hope of intensifying your weight loss or speeding up your metabolic improvements? Then you just might be wondering how best to break your fasts. What should you eat first? What gives the best results? Wh...
What you SHOULDN’T do:take your fitness tracker as gospel, and use that to calculate down to the calorie and macro how much food exactly you can consume. What you SHOULD do:track your trend over time, and see if you can improve your average. Use the technology to aid your fitness que...
This can be your friend or foe depending on how well you do with fasting in general. Also, IF isn’t for everyone… See my video on it: One cool thing about intermittent fasting is you get to have bigger meals, which can allow for using some of those calories on foods that are natu...
what you need to do to lower that risk, however. They’re just one part of a larger equation that includes your age, yourblood pressure, yoursmokingstatus, and if you take blood pressure drugs. Your doctor will use this information to calculate your 10-year risk for serious heart problems...
The formulas used to calculate BMR are different for men and women and they've been revised since they were originally created. These are the revised Harris-Benedict BMR equations: Male: (88.4 + 13.4 x weight in kilograms) + (4.8 x height in centimeters) – (5.68 x age) ...