# Stop Being Frustrated! Lose Weight With This One Simple Formula

All too often I am asked the question: “how many calories do I need to eat in order to lose weight?” In order to answer this question you really only need to know two things: how many calories you burn at rest (Resting Metabolic Rate or your Basal Metabolic Rate) and how many calories you burn through activity on a daily basis. The most accurate way to calculate BMR is to use a portable indirect calorimeter. However these are clinical and require a technician… they are not readily available. As a fairly accurate runner up there are several formulas we could use to calculate BMR. Most often used is the Mifflin St Jeor formula shown here:

Men:

### (10 * Weight in kg) + (6.25 * Height in cm) – (5 * Age in years) – 161

You’ll notice the formula is slightly different for men and women. This equation gives you a rough estimate of how many calories your body “burns” in a resting state, and accounts for about 70% of your total daily energy expenditure. The resulting number is the amount of calories you expand just to stay alive. So, if you were lying in bed all day this is the number of calories it will take for your body to function, cells to regenerate, respiration, brain activity, digestion,… you get the picture

This formula by itself does not tell you how many calories you need in order to lose weight. It just tells you how many calories you need in order to survive as a couch potato. In order to know how many calories you need in order to lose weight you’ll need to calculate out your activity level as well. There are some good guesstimated formulas that would help give you a better understanding of how many calories you burn over and above your BMR.

For example, a pipefitter will burn many more calories per day then someone who sits at the desk in office. Once we have figured out the amount of calories burned during activity, then we can determine how many calories you would need to expend in order to lose weight.As a rule you never want to eat less calories than your BMR. This will almost certainly

plunge your body into a catabolic state and send signals for your body to slow down it’s metabolism and hang onto as much body fat as possible. This is the last thing that you want when you’re looking to lose weight. Instead, you want to eat your burn more calories and exercise over and above to create your caloric deficit. Ideally you want to add resistance training to your exercise routine so that you can increase your BMR thereby boosting your Metabolism over the long haul.

While the formula for understanding how many calories you need to burn in order to lose weight, the implementation is a bit more tricky. Here we are dealing with food preferences, lifestyle choices, psychological barriers, and sometimes even medical conditions.
Please post your questions regarding this formula or the calculation in the comments below or contact us directly. We will do our best to answer each and every question. There is also a wonderful free resource in our YouTube channel as which covers these topics in short 2 to 4 minute easy to understand videos.

Chug on over to our YouTube channel, subscribe to my blog and link up with us on Facebook, Twitter and Instagram for all the real info and … quite a bit of fun! Glad to have you walk this journey with me.

I’ve been involved in healthy living almost my entire life. It’s not just about personal training or nutrition. It’s not just about getting ripped or 6 pack abs. It’s not just about weight loss programs or diets. It’s about YOU.

At Out Run Your Fork we make fitness fun! Our Personal Training and Nutritional Programming are designed with YOU in mind. We cater to each individual and custom tailor every program to fit your specific needs. Whether it’s overcoming an injury, lowering your cholesterol or looking for a kick-butt workout we’ve got you covered!

Unlocking the power of your genetics we use real science to identify the traits that cause you to gain weight. Your program is then designed according to your busy lifestyle, individual food preferences, and unique genetic profile. It’s the perfect combination to help catapult you toward becoming the best you that you can be!

So give us a call to set up your free, no-obligation Personal Training or Nutrition session today. We guarantee you’ll change the way you feel about working out!

# How One Injury Changed My Life Forever

What my bicep looked like when it started to show bruising from the tear.

When I tore my bicep it was surreal. I suffered major injuries in the past (spinal damage, torn groin, hips, knees…), but this one was different. This one made an impact. It got my attention.

My whole life was based around winning. Beating my previous best. It was like that in school when I failed to get a 4.0 in undergrad, but then climbed up the flag pole to snag the 4.0 in grad school.

Or when, after being told for years that my legs were too small (the judges always told me I needed “Better quad thickness and better quad separation.”) and then, five years later hearing the same judges yell at me saying, “Stop working your legs! They got too big!”

“Yeeessss!” I thought, “I did it!” What I had done was turn my greatest weakness into my greatest asset.

There was always success. Even when I failed I would work harder and hardewr until that failure finally became a success. There wasn’t anything I couldn’t do if I didn’t apply myself and outwork everyone else.

But, when I suffered that bicep injury, I realized that I was missing an important lesson. The lesson was so obvious and so glaring that I wondered how I never saw it before.

Here’s that story:

My bicep had just been ripped off. I felt it tear in half like a carpet being torn from its mesh backing. I could almost hear the rapid fire of muscle fibers breaking away as my bicep was ripped from its tendon.

I was in disbelief. I couldn’t accept it.

“I just tore my bicep,” I thought, “No. Yes. No. Yes. No! Yes!”

The answer turned out to be Yes. It was a complete proximal tear of the long head of the bicep tendon at the musculotendon junction. Um, Tony, what’s that mean? Here’s what it means: My arm muscle tore from the tendon near the shoulder. This is unusual because typically the tendon tears off the bone, not tearing from the muscle itself. It’s probably the worst kind of tear because there very little tendon still connected to it to the muscle. This makes it almost impossible to reconnect it.

Image courtesy of Dr. Nabil Ebraheim

It’s like this: if you look at a piece of steak, there is that really hard, tough fiberous white material on the outside. You know, the hard stuff that you cut away with your knife because it’s impossible to chew. That’s like your tendon. It’s strong. If you were to sew that with a needle and thread to another piece of steak, then you’d get a really good connection that would hold. Buuuut, if you were to cut away that protective hard fiber and then sew the loose steak to another piece of loose steak, then it would likely just fall apart. It would be like sewing together lumps of chopped meat. It just isn’t going to work.

I went in to the surgery knowing that there might not be enough tendon to hold on to and we might have to close it up and leave it as unrepaired. But, I was fortunate that there was juuuust enough good tendon left on the muscle and we were able to reattach the bicep muscle. Only, it wasn’t where it used to be. Instead of attaching to the shoulder like it used to be, we had to reattach it to the upper arm bone (the humerus. And no, it isn’t funny). This was done by pulling the bicep muscle up as high as high as we could, sewing a “tack” to the end of it, drilling a hole through the upper arm bone (humerus) and looping it through the hole. OUCH!

I was told there was maybe a 30% chance that the repair would hold. I was in a sling for 6 weeks. Day and night. Even when I slept. I wasn’t even allowed to wiggle my fingers lest the bicep muscle engage and get reinjured. I had to learn to do everything one-handed. With my non-dominant hand! Man, o man. That was a challenge. But I actually liked the challenge. I learned to button my shirts, tie my shoes, put on my belt … all left-handed. I really had to use my brain differently and I swear it made me smarter!

After surgery and months of rehab, the bicep actually held.

I was humbled. And I was… grateful. Yep, that’s right. Grateful. Crazy, huh?

But that’s a story for another day… find out the secret to overcoming this injury and how it literally changed my life.

Chug on over to our YouTube channel, subscribe to my blog and link up with us on Facebook, Twitter and Instagram for all the real info and … quite a bit of fun! Glad to have you walk this journey with me.

I’ve been involved in healthy living almost my entire life. It’s not just about personal training or nutrition. It’s not just about getting ripped or 6 pack abs. It’s not just about weight loss programs or diets. It’s about YOU.

At Out Run Your Fork we make fitness fun! Our Personal Training and Nutritional Programming are designed with YOU in mind. We cater to each individual and custom tailor every program to fit your specific needs. Whether it’s overcoming an injury, lowering your cholesterol or looking for a kick-butt workout we’ve got you covered!

Unlocking the power of your genetics we use real science to identify the traits that cause you to gain weight. Your program is then designed according to your busy lifestyle, individual food preferences, and unique genetic profile. It’s the perfect combination to help catapult you toward becoming the best you that you can be!

So give us a call to set up your free, no-obligation Personal Training or Nutrition session today. We guarantee you’ll change the way you feel about working out!

# How To Kill Your Weight Loss Goals

Not too long ago I was sitting with my good friend, Charlie, and I asked him,
“Hey Charlie, what’s the easiest way to get rid of belly fat?”

“C’mon, Tony, you know the answer to that question.” I was pretty sure I did, but I wanted to see if he knew something I didn’t. Charlie continued, “The secret to losing belly fat and keeping it off is simply a matter of controlling your levels of insulin!”

Watch This Quick Video To Learn How To Manage Your Insulin

Now, although I have been in the fitness business for three decades I’m always in the process of keeping up on any new developments. This was nothing new to me so I said,

“Seriously, Charlie,” I laughed, “there’s got to be some new trick or scientific development that targets belly fat.”

“I’ll tell you what, Tony,” Charlie said, “if I find a new trick or tip you’ll be the first person I call.” Charlie stopped and thought for a moment. Then his lips parted and his eyes flashed as he turned to me and said, “You know,” Charlie smiled, “someone should teach this at a very fundamental level.”

And there it was. My “Aha” moment.

It came to me in a rush like a movie sequence. I quickly scanned my memory for every video, book and article that I had ever seen regarding weight loss, health and wellness. Within seconds I realized that there really were no good resources that taught these topics in a simple, yet comprehensive way.  They were either too scientific or too broad. Most even teased us us with the dream of having a flatter belly and then enticed us into buying their “groundbreaking” pill or cream that would magically shrink your belly in only 10 days. But, they were all complete bullshit or, at the very least, extraordinarily inaccurate.

It was then that I made a commitment to bringing the world the most accurate information in a fun, interactive format. If we make fitness fun, then why can’t we teach with the same level of entertainment? The answer: We Can!

Welcome to the first ever, no baloney, fun and entertaining fitness show on earth (thanks P.T. Barnum).

Chug on over to our YouTube channel, subscribe to my blog and link up with us on Facebook, Twitter and Instagram for all the real info and … quite a bit of fun! Glad to have you walk this journey with me.

I’ve been involved in healthy living almost my entire life. It’s not just about personal training or nutrition. It’s not just about getting ripped or 6 pack abs. It’s not just about weight loss programs or diets. It’s about YOU.

At Out Run Your Fork we make fitness fun! Our Personal Training and Nutritional Programming are designed with YOU in mind. We cater to each individual and custom tailor every program to fit your specific needs. Whether it’s overcoming an injury, lowering your cholesterol or looking for a kick-butt workout we’ve got you covered!

Unlocking the power of your genetics we use real science to identify the traits that cause you to gain weight. Your program is then designed according to your busy lifestyle, individual food preferences, and unique genetic profile. It’s the perfect combination to help catapult you toward becoming the best you that you can be!

So give us a call to set up your free, no-obligation Personal Training or Nutrition session today. We guarantee you’ll change the way you feel about working out!

# Tony Bianchino Wants You to ‘Out Run Your Fork,’ and He’s Working with Other Westfield Businesses to Make that Happen

WESTFIELD, NJ — Tony Bianchino, owner of Westfield-based personal training and nutrition center Out Run Your Fork, has a lofty goal of educating Westfield about what it takes to be healthy,…

# The One Simple Key To Weight Loss – and it’s in your hands!

The Key To Weight Loss Is In Your Hands

If You Feel Like You’ve Been Stuck For A While, Then Maybe It’s Time For A Very Simple Change.

There are lots of reasons why many of us are not quite at the level of fitness that we desire. Maybe we want to lose a few pounds around the midsection or maybe we want to tighten and tone our arms and legs. Whatever the goal is we need to keep in mind that weight management is 70% nutrition. Now, I am not discrediting exercise in the least. But as our name “Out Run Your Fork” suggests: if you exercise a lot and continue to miss step on your nutrition, then you’ll never get where you want to go. Exercise alone is not enough. You simply can’t Out Run Your Fork.

So let’s start by focusing what is in your control. If we think about it they’re only four things we can control:

• our thoughts
• our words
• our attitudes
• our actions

While there are many root causes as to why people don’t do what they’re supposed to do, we are going to leave the first three items for future articles. This article was going to focus on the final one of these: our actions.

I heard somebody say once, “It all starts with your hand.” He went on to explain that when you’re making a choice you could choose to reach for a healthy food or you can choose to reach for an unhealthy food. It’s what you reach for that’s going to determine what you put in your body. If you don’t put it in your hand, then you can’t eat it. Think about it for a minute. It’s so simple, so why is it so difficult? The answer is determined by one word: desire.

Desire: that which we fix in the foremost of our minds is what we focus on minute after minute, day after day, week after week, month after month, year after year. It creates a burning desire to reach that goal. But a burning desire without a plan of action will not yield results. Without a plan of action there will be no action. So, the first step is to create a goal and that an action plan on how to reach that goal. The next step is to simply move into action. The simplest action is to make better choices. The way you can make better choices is by reaching for foods that will move you closer to your goal and leaving the food alone that will prevent you from moving toward your goal. Is everyone with me so far? Good!

Let’s turn that desire into action:

• The next time you are given the choice of reaching for an apple or a muffin, choose the apple!
• When you know you’ve eaten your portion of food, don’t reach out for more!
• If given the choice of baked potato or french fries, duh!… (yes, go for the potato)!

Set friendly reminders. Write a note on your hand that says “It starts here.” Put a note on your debit card or wallet. On Your refrigerator door. On your water bottle. Anywhere you can see it prior to grabbing that piece of coffee cake and ramming it into your face. Keep healthy snacks nearby: an apple in the car or desk drawer at work. A small amount of nuts (look at the serving size!) in your purse. A protein shake  in your gym bag. A low calorie protein bar in your briefcase. Sneak in healthier alternatives wherever and whenever you can. TIP: Just be sure to watch total calories!

STOP reaching for the Bad and START reaching for the Good!

For more helpful information on healthy eating and fitness why not take advantage of a Free No Obligation Phone or In-Person Consultation. Call usemail us or book your free appointment today!

# Avoiding Injury With Mobility Work

Ok,  imagine this: You’re in the pool playing volleyball with the kids in the pool club. You’re having a great time, the sun is out, the sky is clear blue and everyone is having a good time. It’s super hot outside, but you don’t feel it because the pool water is the perfect temperature. Ahhh, heaven!

You get to take the next serve set after winning the previous point. You’re winning and feeling a little more than confident. You smile as the ball comes at you again, but it starts falling a little shorter than you anticipated. You thrust off your back foot to lunge for it and *pop!* … You feel a pain in your groin. It gets worse but you keep playing. You finish your gamed think it just needs a little rest so you lounge out the rest of the day. The day passes and as the sun begins to go down the pool starts getting ready to close up. You get up to gather all your loose belongings and *ouch!* … your groin hurts. Really bad. Holy chips. What’s going on? This is more serious that you thought…

Injuries happen to all of us and if left untreated can hang around for a looooong time. But what if there were a way to help prevent these types of injuries? Well, the good news is: There is! Mobility training combines stretching and functional movements to keep muscles loose and to identify fix deficiencies. See this example of mobility training using a sledgehammer.which is kind of fun.

Why Mobility Training? When we are born we have full mobility: flexible joints, full range of motion, no impingement or tightness. But as we age we slowly lose our pliability. Now, I’m not talking about aging as a 40, 50, 60-year-old person and up. I’m talking about 5 years old, 10 years, 15 years and further.

So many things happen over time that cause us to lose mobility. Small injuries and mis-steps cause up scar tissue to build up and may have caused you to walk differently or move differently, favoring one side over the injured side. The effect is we never we train ourselves to move quite the same again. Our bodies are amazing mechanisms that constantly compensate for various deficiencies.

But trauma isn’t the only way to lose mobility. Repetitive movements can cause elongation in one muscle and tightness in the opposing muscle. The two most prominent examples for all of us are:

Repetitive strain injuries of the wrist, fingers and hands as a result of typing, texting, and similar repetitive movements. Typing type of motions use the “flexors” of the fingers, hand, and wrist.  More than 95% of us don’t take the time to work the “extensor” muscles. These are the muscles that open the fingers, hands, and draw the wrist backward. Overtime the extensor muscles get weaker and the flexor muscles get stronger. This causes constant tightness in the forearms, elbow, hands, fingers and wrists.

In order to “fix “this in balance it is recommended for different types of massage, rolling, and strengthening of the extensor muscles. A quick and easy way to exercise the extensors is to wrap a rubber band around The fingers and Open your hand and spread out your fingers as far as you can. Do this repeatedly and I guarantee you will feel the burn. Those little guys really good worked and they’ll be protesting at first.

A second example is the computer and electronics usage syndrome. Slight rounding of the shoulders forward slight pitching forward of the head. The chest muscles and shoulder muscles get very tight from the slouching we do over our electronic devices and computer keyboards. At the same time The upper back and neck muscles get very weak from not holding your posture correctly.

So how do we fix these issues? In part, mobility training.  Here a few example of what you can do to increase flexibility and mobility in your hips. The movements below are mainly for hip mobility. They can be held for 10-30 seconds or you can slowly work through the range of motion for 10-30 reps.

Now, a word of caution: if you’re already suffering from an injury you should NOT engage in any physical activity program without consulting your doctor. You might make it worse by further injuring the body part or you might be further weakening a deficient part of your body that might seem unrelated… but it is really the root cause of the problem.

I’ll explain more in my next article and include pics and videos to demonstrate various mobility training movements.

Until Next time…

# Fitness Pros: New E-mail Scam!

Don’t get scammed by the newest rip-off artists.

Apparently these guys won’t quit trying to steal money. First it was general public emails and now they are targeting personal trainers and fitness professionals. The newest scam asks you to take payment for personal training by credit card. However, this is done through email or text because they are hearing impaired or they’re traveling abroad and they can’t meet with you in person. And the training is not for them, it’s for their children (usually early teens). Oh, (AND HERE’S THE SCAM), they will be taking a car service to your location and they have to pay the driver, but the driver only accepts cash payment.  So, the person pay you an extra \$1,050 on the credit card and asks you to pay the driver \$1,050 in CASH.

You’ve got to be kidding me! How stupid do you think I am? I’m not even getting into the detail of how exactly you get screwed, but you’ll be out \$815.00 in cash (in this example) if you do this. The credit card payment will be pulled back and you’ll have a firm grip on an empty sack.

Need details? Ask me, but you don’t really need them. The following is an email exchange I had with one of these pricks. After the last exchange I never heard another peep from this guy. Notice the poor grammar and spelling errors:

Him: “Hi Im Robert i need a personal trainer for my 2 daughters they have been adding much weight lately and i believe with a trainer like you they can achieve a good and healthy body so i like to know if there any in-person training or exercise you can offer for the ladies I’m booking this on there behalf and as a surprise they are 19-22 I’m hearing impaired so we can only do text/email I only have my credit card, do you have a card reader to charge my credit card?”

Me: “I’m happy to help your daugthers. We can meet in person to discuss. I am trained in ASL and have no trouble communicating with hearing impaired.”

Him: “Thank you for your responds, as i have stated before I’m booking this on there behalf and this a surprise to them so lets do the booking and payment they are medically and physically OK no injuries or surgeries they want to lose weight and get in better shape i read about you on social media so let me have your best packages/deals, they will be training together and will be coming to you 3x a week for the session we can start with 15 session in total for both of them. I do understand consultation is important and the paperworks(waivers and liability forms) but as I have stated before this a surprise to the ladies so lets do the booking and the payments and on the first session/introduction the consultation would be done I would only be able to give you the card information manually to charge on your card reader all paperworks will be done by the girls on there first session.”

Me: “I will have forms available for your 2 daughters to sign on thier first session. Price for 15 sessions for 2 people working out together (partner training for one 1 hour workout) is \$xxx.xx per session – total for 15 sessions is \$xxxx.xx. Price for 15 sessions for 2 people working out individually (individual training 1 hour each, total 2 one hour sessions) is \$xx.xx per session per person – total for 15 sessions  of \$xxxx.xx
When would you lie the first session?”

Him: I’m OK with the price I will like to make the full payment with my credit card I would have paid the driver already but they don’t accept credit card except cash so I will like you to add an extra \$1050 to the total cost the extra \$1050 is for the charter bus driver that will be bringing the girls for the training and once the charges clears you will have the \$1050 deposited to the charter bus bank account.”
– I’m thinking: “Are you friggin kidding me? Ok, wise-guy, try this one…” –
Me: “The card needs to be with a bank in the U.S.. I would require bank name from which the credit card is issued, name on card, full postal mailing address for which the credit card is registered, expiration date, and cvv code on back of card. I will run the card once your daughters complete their first session and sign the necessary agreements. The driver will be paid after that time.

When do you want your first session?”