What does 2000 calories look like?

Want to know the secrets of weight loss? Here you go:

Energy in > Energy out ~ Weight gain

Energy in < Energy out ~ Weight loss

Energy in = Energy out ~ Weight Maintain

Here’s a quick snapshot of our calorie requirements:

30 year old female,
Height: 165cm
Weight: 55kg
Maintain – 1500 cal/day
Fat loss – 1200 cal/day
Intense fat loss – 950 cal/day

30 year old male,
Height: 175cm
Weight: 65kg
Maintain – 2000 cal/day
Fat loss – 1500 cal/day
Intense fat loss – 1100 cal/day

Here is a useful Calorie Calculator from http://www.freedieting.com

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Power of Posture

What do the Good Guys have that the Bad Boys don’t…?Slide1

A GOOD POSTURE! If only all parents knew this little secret of turning their little ones into handsome, upright lady killers they would insist on all their children walking around with a meter rule stuck in the back of their pants.

posture-problems

Which Posture Alignment Do You Belong To?

A good posture, i believe, is a subconscious discipline that one has to instill in him. And it is also better trained from young, like eating vegetables, or sleeping by 10pm, or drinking 8 cups of water a day, and flossing… flossing is very important, but i’ll leave that fr another blog post.

The fact of the matter is, happy people with high energy levels, a high self-esteem, who are confident and are successful in life tend to have great postures. They walk tall, stand tall and almost seem like they could conquer the world! They look great, speak fluently and tend to command respect and attentiveness wherever they go and whoever they are with. But this is true vice-versa! Let me elaborate further, a person who maintains a strong posture naturally smiles more, feels more confident, commands more respect and have better interactions resulting in a much happier outcome. They look better, feel better and tend to be super heroes.

Stop for a moment and think about the current posture you are adopting. even while sitting. How do you feel? what is your head position? how does your neck feel. where are your shoulders relative to your chest? how does your upper back feel. is your lower back forming a big C, small C, flat or hunched? are your knees locked? how do you feel?

Here are some tips from Mayo Clinic to help guide our posture:

  1. Hold your chest up high, keep your shoulders back and relaxed. Your head should be level and “pulled skyward”. From the side view, your ears should be aligned with your shoulders which are aligned with your hips.
  2. Engage your core muscles by keeping your abdominal muscle activated and your butt muscles tight (you should not be poking your butt out).
  3. Keep you weight centered in the middle of your feet while your weight should be evenly distributed on both feet. your knees should not be locked.

* here’s a tip my fiance, Jamie, taught me to reset my posture: get on your toes and reach up with your hands as high as you can toward the sky, while.keeping your balance and your core activated. As you lower yourself, keep all your body reference points aligned, Head, Shoulders, Hips, Knees and Toes.. Sounds like a nice jingle!

“STAND TALL STAND PROUD!”