Saturday, January 17, 2015

What are Your Numbers?

What are Your Numbers?

When you begin your health journey, there are a few variables that you need to consider as you get started. You'll want to know your numbers: (BMR (base metabolic rate), how many calories your burn during your workouts, how many calories you consume, etc.). Nutrition is really essential to your health journey, as it accounts for 80% of your results! Yes, that's right, 80%.

What you eat and how much you eat play a big role. Calories are key! You can track what you eat with a notebook, or you can use an app on your phone, whatever works for you.

One app I love in particular is the My Fitness Pal app (or you can use the website on your computer). I love this app, because it tracks my calories, & the app has a database of a variety of foods (and drinks), plus the option to add your own recipes, & scan the barcodes on food packages for access to the nutrition label inserted directly into your phone.

Don't cheat yourself! Keep track of EVERY bite (and drink with calories) that you put into your body. Samples, crust from little Tommy's pb&j, etc.. Record 'em!

Calories in vs. Calories out

Also, the My Fitness Pal app has a list of physical activities that you can plug in how long you did a specific activity for & it will tell you (approximately) how many calories you burned. The app calculates your calories for you.

OR, if you are like me and mostly do at home fitness programs, you can invest in a heart rate monitor to find out your calories burned during your workouts. Then, you can 'create your own workout' on the My Fitness Pal app, plug in your workout length + how many calories you burned, and it will calculate the calories.
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For Mother's Day last year, my husband bought me a 60beat BLUE Heart Monitor. I've used it multiple times to track the intensity of my runs (I've done a lot of hill running), and my at home workouts. I've also purchased another monitor from Polar, for the ease of hand less monitoring, since it comes with a watch (instead of having to tote my phone for the toggle with the 60beat BLUE Monitor).

Track 'EM!

For awhile now, I've been tracking my calories burned during my at home fitness program workouts. I've decided to post them here! I'm an independent Team Beachbody coach, & love the products because they really do work. There is such a wide variety of workouts, & something for just about everyone!

I've heard some people say they don't think you can get an intense enough workout with an at home fitness program, but I know they are wrong, because I've had great success with at home fitness programs. You can read my transformation story here.

Plus, with at home fitness programs, you can get a really well-rounded workout in (cardio, strength training, and flexibility). The intensity of the Beachbody programs (and with just about any program you do) depends on how hard YOU work, and how badly YOU want results. You can always push yourself a little bit more, use a little (or a lot, but please be careful) heavier weights, go a little bit longer, etc.

The information I provide below about my calorie tracking will probably vary from person to person. I am 5' 2" & weigh around 120 pounds, to give you some background when comparing. You can do a little research on the Internet, if you want to be more accurate for your own tracking. You can purchase your own heart monitor for a relatively inexpensive price.

Also, muscle that you are building during your workouts will actually burn more calories in the long run, than what was recorded by your monitor. I can't give you an estimate for how many more calories that is, but just remember that!

The first program I started keeping track of my calories with a heart rate monitor was with Beachbody's P90X3.

P90X3 is from Tony Horton, and is full of variety included in 16 unique 30 minute work outs. P90X3 is not a graduate program for P90X, and is a great program for those with busy schedules, beginners (since there are modifiers for every move to help you gradually work your way up), & those who like the P90X workouts.

You'll need a few different tools to complete a majority of the workouts. You can use resistance bands in place of hand weights &/or a chin-up bar, a yoga mat, & some 'springy' shoes (Tony recommends court shoes over running shoes, since you will be doing some higher impact moves).

Calories Burned During P90X3

Total Synergistics
Minutes Performed: 31
Calories Burned: 336

Minutes Performed: 33
Calories Burned: 437

Agility X
Minutes Performed: 33
Calories Burned: 417

Minutes Performed: 34
Calories Burned: 403

Pilates X
Minutes Performed: 30
Calories Burned: 266
X3 Yoga
Minutes Performed: 30
Calories Burned: 191

Minutes Performed: 32
Calories Burned: 316

The Challenge
Minutes Performed: 31
Calories Burned: 272

Minutes Performed: 33
Calories Burned: 423

The Warrior
Minutes Performed: 30
Calories Burned: 328

Minutes Performed: 30
Calories Burned: 286
Minutes Performed: 30
Calories Burned: 290

Minutes Performed: 31
Calories Burned: 318

Minutes Performed: 31
Calories Burned: 370

Eccentric Upper
Minutes Performed: 30
Calories Burned: 297

Eccentric Lower
Minutes Performed: 31
Calories Burned: 316

PiYo is a low-to-no impact workout from Chalene Johnson. It is designed with just about everyone in mind. If you are a beginner, this program is a great way to get started, plus, as with many of the other Beachbody workouts, there is a modifier to help ease you into the moves. Also, if you're into more advanced workouts, PiYo will help your overall fitness, as it increases your flexibility. If you've had an injury, this program is a great way to get you back into working out! Plus, there is no equipment needed!

Calories Burned During PiYo
Align: The Fundamentals
Minutes Performed:42
Calories Burned:348

Define: Lower Body
Minutes Performed:27
Calories Burned: 253

Define: Upper Body
Minutes Performed:20
Calories Burned: 175

Minutes Performed: 37
Calories Burned: 391

Minutes Performed: 31
Calories Burned: 279

Minutes Performed:29
Calories Burned: 320

Strength Intervals
Minutes Performed:23
Calories Burned: 272

Minutes Performed:44
Calories Burned: 642

Minutes Performed: 30
Calories Burned: 301

Stay tuned, because in the future I will add more programs to my blog. I'm in the process of completing Les Mills Combat. I love love love this program! Talk about a non surgical butt lift, for sure!!!

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