With summer vacation quickly approaching, you’re probably planning your next getaway.
Whether you go on a cruise, an African safari or a low-key trip to the beach, warm summer days are the best time to get away from it all.
But wait – did you know that the average person gains almost a pound a day while on vacation?
Between missed workouts, extra large restaurant meals and indulgent snacks, lazy vacation days will quickly add inches to your waistline.
So before you pack your bags for your next adventure, read the following 6 Vacation Tips and come home fitter, not fatter.
You use energy no matter what you’re doing, even when sleeping. The BMR Calculator will calculate your Basal Metabolic Rate (BMR); the number of calories you’d burn if you stayed in bed all day.
If you’ve noticed that every year, it becomes harder to eat whatever you want and stay slim, you’ve also learnt that your BMR decreases as you age. Likewise, depriving yourself of food in hopes of losing weight also decreases your BMR, a foil to your intentions. However, a regular routine of cardiovascular exercise can increase your BMR, improving your health and fitness when your body’s ability to burn energy gradually slows down.
I calculated a sample BMR (basal metabolic rate) from one of my campers to be 1281 calories a day.
Your BMR is the minimum number of calories your body needs to sustain vital functions such as breathing, digesting food and keeping your brain, heart and lungs working. So with that said you don’t want to go below 1281 a day.
Here is a formula you can use daily depending on how many calories you plan on burning that day.
Take your BMR (1281) + your activity calories burned – your food calories for that day. So example 1281(BMR) + 500 calories burned w exercise – 1500 =calories consumed that day = -281 calories.
If you are eating more than you’re burning,(your BMR + activity is 2000 and you’re eating 2400) you’ll gain weight. If you’re burning more than you eat, you’ll lose weight.
So if your BMR is 1281 and you burned 800 calories with exercise and you consumed 1973 (per your food journal) your total would be = -108 so you would lose weight because you are consuming less than you are burning.
To sum it up I would stay in a calorie range from 1700-1900 calories a day. Assuming you are burning off at least 500 a day.
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I know, I know…you have no time to eat lunch at work so you just run out to the local store or the office vending machine. I hear it all the time and I know how busy I am, so everyone else must be busy too. If you want to compliment your boot camp workouts, you need to stay away from processed foods and start making your own lunches. Creating the body you want comes from the right food plan and great workouts with Epic Boot Camp.
You should eat a lunch that will give you energy for the rest of the afternoon. That means having a mix of proteins and carbohydrates. A salad with low-fat dressing is not a healthy choice; add some protein in the form of chicken or beans. Don’t forget about the fresh greens. Shop at the local market and pick up some fresh veggies to go along with your meal. The easiest way to plan for a healthy lunch at work is to make it the night before and have it sitting in the fridge ready to go for the next morning. Don’t make the mistake of saying you will make it in the morning because we all know once the morning comes, it never gets done.
Oh and don’t forget about those snacks. 16-19 almonds is a great in between snack. Make sure you are eating at least every 2.5-3 hours.
Better Fitness, Better Health, Better Life.
Because this article was so popular, I thought it deserved another posting for the Spring season.
After thinking about it, I came up with Six Reasons the Gym SUCKS:
1.) Everyone else is going to the gym. And they suck.
Did you ever notice that when you look around the gym, everybody is doing the same thing? Like so many sheep, mindlessly plodding away with the misinformation from fitness magazines. People just go to the gym and do whatever everybody else is doing.
Have you ever noticed that when you walk into the gym and you see the same women on the same treadmills, doing the same 4 mile run, that they STILL look the same as they did 5 months ago. 