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The question is what are you eating? All calories are not created equal. Make sure the food you are eating is minimally processed, the closer it is to its natural state the better. Convenience foods have added sugars and salt that can wreck havoc on any well intentioned dieter. Look at the sodium and sugar totals and you…
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Don't feel like a failure - men are denser than women (no pun intended here:). But seriously, we are not built like men and do not lose weight like men. I am assuming that his weight is higher than yours, which would explain why he can eat more. Regarding BMR/RMR (basal metabolic rate/resting metabolic rate), men burn more…
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I am assuming you plugged in your weight to a RMR calculator and it gave you 1560...if so, this would be the amount of calories your body consumes while at rest. Sedentary people would multiply this # by 1.4%, moderately active people multiply this number by 1.6 and highly active people would multiply this number by 1.8 If…
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I love spin classes so much, I teach them. I would plan to get there early to have the instructor help you set up the bike. Plus, every instructor is different. For newbies, I suggest pacing yourself and if you feel that you went to hard, take a song out to recover and join back in when you are ready. Also, there are was…
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High intensity is tapping into an anaerobic state (90-95% of max heart rate) Moderate intensity is working within the top of your aerobic threshold (65-80% of max heart rate) Low intensity is working at the lower end of aerobic (50-65% of max heart rate). You get your max heart rate: 220-age As a personal trainer, I look…
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You may not find these in a library for free, but are worth the money: Spinervals and Chris Carmichael have great dvd's for stationary bikes. Carmichael is/used to be Lance Armstrong's coach.
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20 minutes of interval training is equal to roughly 1/2 hour. Unless I am racing, or training for a specific race, I see no need to spend hours on a piece of equipment...and as a Personal Trainer, I would not suggest spending hours a day on one piece of equipment. If you LOVE the 1 1/2 hour, I would say do that as a long…
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Oatmeal with fruit and 2 hard boiled egg whites for breakfast.
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As a personal trainer, I would strongly urge you to see a doctor and use the RICE method until your appointment. It would be terrible if you kept working out and had a small issue that turned into a big issue requiring surgery (tear). You can continue to work out, but until you have a doctor look at it, I would stick to…
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I have been teaching spin class for over 7 years and the best way to measure your caloric burn is to invest in a heart rate monitor. Otherwise, calories burned are anywhere from 400-600 calories for a typical class.
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FYI - the best way to torch calories is the cheapest - run. Do interval training: on a scale of 1-10 (1 easiest, 10 hardest), warm up around a 5 for about 5 mins, then start your intervals: Jog at a 7-8 for a minute, then push to a 9 for 30 seconds, then back to 7-8 for a minute. Keep repeating and you will blast the…
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You can do a whole core workout. Start with plank, then go into bicycle, then go into a bridge or superman. I would go 20-30 seconds on each exercise and do 2 sets. You are doing a ton of cardio, so you should be working the whole core (around the torso) to help prevent injury.
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As a mother of 3, I totally get where you are coming from. Diet is key, eat clean, unprocessed foods (processed foods are made with sugar and salt and all the good things to bloat), and exercise. Unfortunately spot training does not work, however, eat clean and train your core 3x's a week and it will come off (I had the…
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It sounds like you are on the right track and have been having success in your weight loss. I wanted to comment on a couple things. First your waist to hip ratio, this is a tool used to measure fat distribution and when it is high, health risk increases. 0.86 is considered very high for young women (I calculated yours out…
