Workout Wednesday: Part 2

Last week I introduced you to Adam and Jenn, Fitness Experts and Owners of the very well known Virginia Beach Adventure Bootcamp for I am going to pass along the second post of our weekly series "Workout Wednesdays". Don't get scared...Tip #1 does include math.

Tip #1 - Know your numbers. What numbers you ask? Don't worry, that's not a silly question. Most women don't have the first clue as to what, how much, or how often they should be eating to get lean, stay lean and look amazing on their Wedding Day.

The Big Numbers - BMR. That is your Basil Metabolic Rate. BMR, in plain English is the total number of calories (kcal) your body needs to maintain your current body state.

So, since everyone has heard of calories before, let's talk about how they relate to getting lean, staying that way and blowing your guests away as you walk down the aisle. A calorie is a measured unit of energy. As we eat food (energy) our bodies either use it or stores it as fat. When you provide your body the right amount (your BMR) you will stay the same. When you eat too much (more than your BMR) you most likely store the energy and gain weight (fat).

Now, if you are like most Americans, you might be trying to lose weight. So here is how you do it. Simply eat a little less than what your body needs to maintain it's current state. How much less you ask? Let's take a look at how you figure out exactly what your body needs to maintain, then what it needs to slim down.

BMR (Basal Metabolic Rate) Use this calculation to get super lean for your big day.
BMR [kcal]
Body Weight [lb] x 15 + (moderate activity [mins/day] x 3.5)

Since you wish to lose weight, your target = BMR - 500 kcal
For instance, you weigh 140 lb and you perform 20 mins of moderate activity every day. BMR of this example = (140 x 15) + (20 x 3.5) = 2100 + 70 = 2170 kcal. BMR minus 500kcal; it would be 2170 - 500 = 1670 kcal. Therefore 1670 kcal is the target in this example to losing 1 lb per week.

Try this calculation for yourself. Find out how much you need to lose 1 lb per week. If you are looking for a more aggressive approach you can reduce your daily intake just a little bit more.

WARNING = Women should never eat less than 1200 calories per day. Any fewer and it becomes incredibly hard for your body to take care of itself. It simply will not have enough vitamins and minerals and other components for normal body function.

Tip #2 - Keep a food journal
Keeping a food journal is of the utmost importance if you are serious about looking your best for your wedding. Unless you have an amazing memory like Dustin Hoffman in Rain Man you are going to forget what you ate for breakfast or worse, all of last week. Not knowing is suicide.

Remember, whether you just want to maintain or you are trying to lose a dress size you have to know how many calories you need. The best way to do this is write it down. Review it daily at first, then weekly as you get into the swing of things.

Tip #3 - Get Going....Exercise! SERIOUSLY!!!!!!!!!!
Food companies, restaurants, the snack trays at work and sometimes even your family are not your friends when it comes to eating. Now, your family wants the best for you but more than likely they don't know the ins-and-outs of proper nutrition.

So EXERCISE. Not only does exercising burn calories (especially the ones on the snack trays and at the restaurants), but it tones and shapes your body. It also helps reduce stress, and you know that planning one of the biggest days of your life isn't the easiest thing to do.

Most authorities recommend 30 - 60 minutes of physical activity a day to stay healthy. Also try adding weight-bearing exercises at least 2-3 times a week. This will help burn some of the unwanted calories.

If you need help with exercise, look for an experienced trainer or fitness program that offers creative and challenging workouts so you don't get bored. Also, try and find a program that offers additional support. Getting into a real fitness program can be hard at times and it is nice to have someone who can give you friendly motivation and professional guidance.

Adam and Jenn Pismeny are certified personal trainers in Virginia Beach and owners of Virginia Beach Adventure Boot Camp for Women. They specialize in helping women of all Ages, Sizes and Abilities transform their bodies and improve their lives with the only year round Women's Exclusive Boot Camp. For more information on their Women's exclusive fitness programs, go to or call them at 757-752-8663.

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