by Margo Belton NSCA/NASM CPT
4/10/2008
(From My columns at the Brooklyn Excelsior)
“I just want to lose weight before I go on
vacation!!!!” Well if its spring vacation- you might
lose a pound between now and Friday. Eat some soup
for dinner and get to bed early i.e. 9pm between
Monday and Saturday. But seriously – if you are aiming
for the summer beach body it is time to pull out all
the stops. You have 6 weeks till Memorial Day. Your
theme should be:I like to move it, move it!!!because
the activities pursued out of the gym will be just as
important as the activities pursued in the gym.
You did not sign up for Body Conditioning 17.35 with
Professor Lysniak. You are burning calories reading
this sentence. How many calories can we burn to lose
500 calories a day or 1 pound a week? 3500 calories
going, going – gone if you go grab a calculator as
you read this article.
Calories burned during sex:
(1) Your body weight divided by 2.205 (kilograms)
(2) the answer times the METs value provided in
the chart = calories per minute
The intensity of activity has also been measured These
values have been tested . You can obtain a Masters's
degree in Exercise Science at Brooklyn College and it
will cover a lot of this area: Applied Physiology.
The source of my chart in is Health Fitness
Instructor’s handbook/ Edward T.Howley, B.Don Franks
ISBN 0-87322-958, publishers Human Kinetics
www.humankinetics.com Look for the appendix: Energy
Costs of Various Physical Activities.
METS per minute / Activity Category / SpecificActivity
1.0 Inactivity Light Reading this article on bed
1.5 Active, vigorous effort Sex
1.3 General, moderate effort Sex
1.0 Passive, light effort-kissing Sex
1.5 Self-maintenance Eating,
2.5 Self-maintenance Wash face, shave, makeup
2.5 Self-maintenance Brush teeth, urination
8.0 Exercise Circuit training
5.5 Exercise 100 Watts
= light effort -see digital readout * Stationary exercise bike
7.0 Exercise 150 Watts = light effort
-see digital readout * Stationary exercise bike
10.5 Exercise 150 Watts = light effort
-see digital readout * Stationary exercise bike
5.0 Exercise Aerobics classes- low impact
4.0 Exercise Yoga (not Bikram)
3.0 Exercise light or moderate effort
Weight lifting: Free Weights /Machines
4.5 Cleaning heavy Mopping, washing car, windows
2.5 Cleaning light Vacuum floor, cooking dusting
, straightening papers in a room, changing bed
2.3 Cleaning Dishes by hand in a household, putting
laundry away
8.0 Shlepping (Carrying) Groceries up 1 flight stairs
0.9 Inactivity Sleeping
1.5 Studying or texting Typing on the computer, using a phone
If you are using a typical exercise bike or elliptical
or stair master you should realize that the machine is
reading an ideal athlete that weighs 160 lbs or
72.56 kilograms.
Generally, trainers take off percent for
every 15 lbs that you are over or under the readout.
So the Watts are also off by the same amount. The
electronics in the machines are there to keep you
engaged. You want to lose 1-2 lbs a week? Go over 500
to 1000 calories every day in an effort. Eat better
(about 500 calories less- remember the article I did
on metabolism?)
Your weight in lbs times 12 for men or
11 for women is the baseline number. You go below the
baseline more than 3 days in a row and you will Store
Fat, not lose it. You may even bloat and weigh more.
Those of you who weight yourselves in the morning
will notice that you are generally two pounds lighter
in the am and two pounds heavier in the pm. I say
toss the scale. I would rather have you go by how firm
you are getting. Maybe you will see a muscle or two.
Photo by Andrea Piacquadio from Pexels Men can generally add muscle and therefore will
weigh more than women. Women, unfortunately, struggle inadding even 3 lbs of muscle in 3 months, yet they also
can lose weight and add some cute lines (toned muscles
under the skin) if they are willing to be patient. As
a trainer, I generally look at a 9 month to 18 month
period for real changes that stick if you have
between 30-17 lbs to lose.
So I encourage you not to be looking for changes as a reward.
This is like getting through college semester by semester.
You slog through it, you learn something, and you are not the
same person that you were when you started. That is
what college is, a transformative experience. So
start your transformation, with the information in
this and other columns in the Blog bodybymargo.blogspot.com
A sound mind in sound body: the Roman Poet Juvenal . would be pleased.
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