Tag Archives: lose weight

Stop Being Frustrated! Lose Weight With This One Simple Formula

michelleahernAll 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) +5

Women:

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

Square_Nutrition PersonalTrainingSquare OnlineAndHomeWorkoutsSquare

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

Screen Shot 2018-07-22 at 6.30.43 PM
Watch Our YouTube Video and Follow Along as we help you calculate your BMR

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

Screen Shot 2018-07-22 at 6.32.36 PM.png

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.

About Tony and Out Run Your Fork:

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!

Advertisements

How One Injury Changed My Life Forever

Bicep4

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.

Square_Nutrition PersonalTrainingSquare OnlineAndHomeWorkoutsSquare

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.

proximal-biceps-tendon-rupture-popeye-everything-you-need-to-know-dr-nabil-ebraheim-m-d-what-does-arthritis-look-like

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.

About Tony and Out Run Your Fork:

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

File Feb 07, 9 14 38 AMNot 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.

Square_Nutrition PersonalTrainingSquare OnlineAndHomeWorkoutsSquare

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.

About Tony and Out Run Your Fork:

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!

Fitness Pros: New E-mail Scam!

DontGetScammed

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?”

Silence…

 

Ever Wonder What Would Happen If You Stopped Working out?

Originally published in Men’s Journal March 17, 2015) Ever wonder what would happen if you stopped working out? A new study on identical twins published in the journal Medicine & Science in Sports & Exercise explores exactly that, and the results are dramatic.

In the study, Finnish researchers looked at 10 pairs of identical twin men. Each set of twins was in their mid-30s, and each had been brought up in the same household. Since they were identical, they also shared the same DNA. The only difference was that though they had maintained the same level of physical activity for most of their lives, one twin had cut way back on exercising in the past few years due to work or family pressure; on average, the active twin worked out at least twice a week, while the less active twin exercised less than twice a week. The research team put each twin through a host of medical tests to get a sense of their overall health.

Read the rest of the article here.

“I Needed To Be An Example”

Michelle Ahern lost 55 lbs in 32 weeks!*

Michelle Ahern lost 55 lbs in 32 weeks!

“I love using the BODYKEY by NUTRILITETM program, because no other company includes a genetic test for such a great value,” says Michele Ahern. “It adds a new dimension to my program, and I love that. I think it’s important for everyone to use the genetic test, whether you want to lose weight or not. It gives you a long-term direction with information on how to make food choices for your body.”

“My plan helps guide my meal choices,” she says. “I’ve learned I can mix it all up – protein, carbs, fruits, and veggies – and have a little bit of everything! The meal plans give you such a wide variety. This was great to learn and has really helped my success.”

What got Michele thinking about losing the extra weight? She says, “I realized that having a health and nutrition business isn’t possible without applying it to your own life. We have some of the best vitamins and supplements, which I knew and loved, but I had this extra weight. For people to truly understand the quality of our health and nutrition products, I needed to be an example – for my health and to inspire my customers, too.”

Michele plans to lose an additional 15 pounds to reach her goal. Where other attempts have failed, the BODYKEY by NUTRILITE program works!

I HATED Working Out… I’d Rather Get Hit By A Bus.

Still Gaining Weight At The Time This Photo Was Taken

I really looked like a bus

Fitness Pros Are Human Too
For the first time in 26 years of exercising I had finally been broken. I HATED working out. I mean I DREADED it. Couldn’t stand it. It was like Jack Nicholson said, “I’d rather stick needles in my eyes.” Ok, he was talking to Shirley MacLaine’s character in “Terms of Endearment” when she invited him in to her house. But it’s all the same. I’d rather get hit by a bus.

I was getting hit with one injury after another and I started to hate working out. So I stopped. And I did not miss it at all. Nor did I feel guilty. After taking a 6 month hiatus from working out and a 12 month binge on cake and ice cream, I found myself overweight and over “the hate.”

It could have been worse. If I hadn’t packed on 100 lbs of muscle over the last 26 years it sure would have been worse. That helped keep my metabolism higher than the average Joe (sorry Joe). Note to you cardio junkies: resistance training = lean muscle = higher resting metabolism = less body fat. Now that I’ve said that I’m ready for the hate-mail! More about how resistance training can help you can be found in another post, “The Weight-ing Game.”

The Art of Losing
So I began to eat the correct amount of calories, add resistance training and cardio. I lost one pound in one week. One pound. I told that to a friend of mine last night and she promptly laughed in my face. Just burst out laughing. For about three seconds. Then her eyes opened up big and she said “Oh,” as her face dropped to serious. She quickly apologized and composed herself when she realized that I wasn’t joking. I told her it was my plan to lose one pound per week. No more, no less. One pound. That was the goal.

Losing one pound of body fat per week means it will take around six months to reach my goal. I’m ok with that. By time July 4th rolls around my wife won’t have to roll me around. It just sucks when I crave my favorite foods and I abstain for a loooong (almost) two weeks  – and I don’t feel any different. Well, I’m a bit less bloated because I’m carrying less “stuff” in my intestines, but other than that, no difference. But, when I weigh myself on Monday i should have another pound lost because I’m sticking to my plan! That’s the key. Most people start off on a plan but they just don’t stick with it long enough to realize the compound effect of what they are doing. (Great book by the way: “The Compound Effect” by Darren Hardy).

Me on the side
The journey of a thousand miles (or 20-30 lbs of body fat) starts with the first step. Yeah, the rolls on my side still feel the same when I lean over though. Been almost two weeks since I decided to lose the extra fat I put on. For a guy that’s been athletic his whole life it’s a big change. I get out of breath going up the stairs too quickly. I feel my blood pressure rise as I feel my heart beat a bit in my ears. My pants (the pair that used to require a belt notched up to the 4th tightest notch) can barely button up as my belly pours over the top. Wait, what? I even have to pull the waistline down so it supports my hanging gut! I’m so ashamed. Ok, not really. But I do have to get to work.

So, I’ve got 20-30 lbs of fat to lose. My goal is to retain muscle and get back in shape. I’ll share my journey with all of you as a side note to your regularly scheduled programming. Here’s a little known trick to “chewing” your way to burning calories and now to set your weight loss goals for yourself.