I have learned from my fitness pal app losts of things. I learned that I must calculate my calories from food I eat every day. I also must eat healthy food to get in shape and be healthy.

I have learned from my fitness pal are a lot of things. One of these things is that you can measure your calories from what food i do eat. You can also calculate your workout. It helps you a lot on getting healthy and fit.

I learned my fitness pal is a good app to use if you want a community of people who is willing to loose weight because they need to my fitness pal is a way to go. I learned that we need some fat and my old method of loosing weight is just not eating . And now i learned that I can eat but we have to eat in the right time.

Article reflection:

The generally accepted rate of weight loss is 1 to 1.5 pounds per week or approximately 6 pounds per month.   If you eliminate 500 kcal per day from your diet, you should be on track to meet this degree of weight loss.

Basal metabolic rate is the amount of energy required to maintain the body's normal metabolic activity, such as respiration, maintenance of body temperature, and digestion.

The basal metabolic rate generally decreases with age or if there is a decline in lean body mass.

I learned several crucial and important things from the fitness pal. One of these things is that I realized that by just not eating and starving eventually wouldn't help you at all. However, by making a healthy schedule filled with protein and green vegetables and trying to stay away from eating unhealthy carbs is the right way to go. Therefore, the best way is trying to not feel hungry and keep your hunger and fullness to an equilibrium.

After reading one of the following articles thoroughly, I have learned that post exercise muscle soreness is tremendously less to those who ingest protein. I have also learned that high protein diets can actually be benefitial and healthy to those who exercised. The most suprising thing that i have learned is that protein can be consumed before, during, or after an exercise. I was unaware of this.

So what ive learned is that depending on the type of training you are doing. The protien need differ. For streghth training, enurance, and a general consumtion of protien. Ive also learned that it is possible for our bodies to get used to the protien that we consume on a daily basis. So its important to mix it up a little to avoid a plateau in how your body recognizes protien.

Ive learned alot of things in my fitness pal Application , such as my calorie intake , and my Goals and specific foods that i can add up to reach my goals , and i have also learned the intake of protien which is around 50-60 grams per day , also the carbohydrates and starches that pump up the energy .


Ive learned also BMR and RMR , i understand that to increase our total lean body mass through strength training also cardiovascular. The TEE which is total energy expenditure the amount of calories needed per day is made of 3 factors 1 resting metabolic rate 2) thermic effect of food

I have done 3 sets today morning at the gym , firstly Leg Press, then shifting to Bench press , then to Bicep excersise. In leg press i ve done My RM to 12 , and At bench press to RM of 15 , and Bicep training to 12 RM as Basic for today . after fitness class i gelt really Lazy and dizzy and felt that my body got a bit heavy and my legs are trying to handle the steps of the stairs , I felt totally out of control literally falling . I hope my body will get used to the Leg Press the next time.

Today in the gym, I did many things. First, I did "chest press incline" for three sets. The weight for all three sets was 65 lbs. The first set, I did it 10 times, the second 9 times, and the third 8 times. Then, I did the machine which I pull the weight to my shoulder while my feets are attached to bars. I did three sets of these. I put the number 4 to all the sets. I did 15 times in my first set, 11 in my second, and 9 in my third. Then I did the leg exercise for three sets. The weight for all of them was 253 lbs. I did 15 times each for every set. Then I did the "one arm rows" exercise for three sets. The weight of the first two sets was 15 lbs. I did 15 times for them. Then I increse the bar to 20 lbs and was able to do 12 times. When I was doing the "one arm rows" exercise, I felt that I am going to vomit. This may be because I did not has a breakfast today before the training.

Lastly, we went down the stairs and then up one time slowly. Then Mr. Ali showed us how to stretch our body after the training.

Today when I walk up, my legs were hurting me because of yesterday's workout. My movement and walking were affected by that. In the class, I walked up the stairs and get down again for about 20 minutes. Then I walked in the machine that was in the gym for 15 minutes with different paces and inclines. Then I used the cycling machine for about 10 minutes also.

I am not satisfied with my today's workout at all. I belive that I can do better. But I feel it is somehow OK since its my first day doing cardio. So it was something new and the beginnig is always the hardest. I am really looking forward for the next days and will try to do my best.

Today I worked out in the gym, it was a good workout, but it wasn't easy. I did bench press 15 lbs both sides, I made a 12 rm for two sets. Then I increased the weight to 20 lbs, but I failed. I also worked out with the leg press, 230 lbs, it was good on the first set, but harder on the second.

I was on the bicycle for 15 minutes and for the rest of the period I ran up and down the stairs for the rest of the class And I felt that my legs were sore

Today i did mostly the bench press with 12 reps 4 times again shifting with my partners , then we we t to the leg press and i couldnt handle the weight i need to build up my legs to be stronger than before 1 step at a time , on leg press i did 11 reps