Carefully monitoring calorie intake is often the only difference between reaching one’s fitness goals and failing. Although many individuals exercise on a regular basis, there is a high number of people who fail to also consider caloric intake. This is unfortunate, as diligence is needed in both endeavors if one is going to enjoy a healthy, fit body.
The first step in determining a person’s daily needs is to discover the number of calories required by his or her body. The easiest way to do this is to calculate one’s lean body mass in kilograms. There are many tools an individual can find online to help complete this task.
Once this number has been determined, the person must multiply it by 22 and add 500. The final figure is the exact number of calories the person burns in a single day while in a sedentary state. If one does a minimum of 20 minutes of aerobic exercise each day, approximately 400 calories can be added to this total.
It is also important to consider the source of one’s calorie intake. Just because the individual consumes an appropriate number of calories does not mean that he or she is getting adequate nutrition or eating the best foods. For example, a person who consumes 2000 calories a day from whole grains, fresh produce, and lean meats, is eating healthier than someone who consumes only 1500 calories each day, but gets them from unhealthy fare such as processed foods or foods that are high in sugar.
Assessing weight fluctuations every two weeks is important, as this will help one to determine if his or her chosen plan is working. If the person’s weight is moving in the appropriate direction, then he or she should not change the number of calories being consumed. If the weight loss or gain is advancing slower than one desires, the person should increase or reduce the number of calories by approximately 250 a day and reevaluate in two weeks.
Exercise is a healthy activity for virtually anyone. If one’s goal is to have a healthy heart and circulatory system, but he or she is not overly concerned about building muscle, then aerobic exercise is the best choice. However, those who also wish to build muscle mass or increase their physical strength should consider strength training as well.
As always, it is wise to discuss one’s diet and exercise regimen with a physician. However, all individuals will typically benefit from both aerobic activities and strength training. Those who follow the aforementioned steps regarding calorie intake will likely find that they are living healthier, more energized lifestyle.