BMR
​The Way to Lose or Gain

1. Calories. Your body burns energy measured in calories.
2. Macronutrients contain different numbers of calories.

• Carbohydrate 1 gram = 4.5 calories
• Protein 1 gram = 4.5 calories
• Fat 1 gram = 9 calories
• Alcohol (not a macronutrient) 1 gram = 7 calories

3. Count Calories. Each person burns a different number of calories depending upon their metabolism and activity level. Count your calories.

• Write down everything you eat in a normal day and add up the calories.
• Go online or get a calorie counting app for your smart phone.

4. BMR- You can determine the number of calories your body needs each day by determining your Basal Metabolic Rate, then adding or subtracting from that depending upon your goals.

• ​Females:  Multiply your weight by 10, and add your weight. Now subtract 2% for every 10 years of life.  
  • Example of 120 lbs 20 year old woman: 120 x 10 = 1200, 1200 + 120 = 1320, 1320 x .04 = 52.8,  1320 – 52.8     =1267.2
• ​Males:  Multiply your weight by 10, and add twice your weight. Now subtract 2% for every ten years of life.  
  • Example of a 150 lbs 20 year old man-  150 x 10 = 1500, 150 x 2 = 300, 1500 = 300 = 1800, .04 x 1800 = 72, 1800 - 72 =1728
• Males and females:  Add 20% - 40% depending upon your activity level.
  • 20% = couch potato/sedentary job, 30% average, 40% active.
  • Example of the female above with an average activity level: 1267.2 x .30 = 380.16, 380.16 + 1267.2 = 1647.36

5. Lose fat.

• If you want to lose fat, you must burn more calories than you eat!
• There are 3,500 calories contained in one pound of fat.
• Once you accumulate 3,500 more calories than you need, you will gain a pound of fat.
• Eat less! Cut between 250-500 (no more!) calories per day.
• Exercise more! Do a 30-45 minute workout 3-4 days per week, which will enable you to burn at least 250-350 calories per workout.
• Eat more often! You should eat 5-6 small, healthy, low fat meals per day equal to your BMR, minus 300-500. This will keep your metabolism from slowing down and storing fat in spite of your calorie cutting efforts.

6. Gain muscle.

• If you want to gain muscle, work out with weights 3-4 times per week and take in more calories than you burn, primarily in protein.
• Add 250-500 calories to your BMR.
• Eat an amount of protein equal in grams to your body weight in pounds.
• Eat every three hours throughout the day to feed your muscles.
• Consume your largest meal of the day within one hour after a workout, composed mainly of carbohydrates and proteins like: pasta, potatoes, corn, bread, lean meat.
• Drink a whey protein shake within an hour before and an hour after your weight workout.

These statements have not been evaluated by a physician. 
Always consult your doctor before  starting a diet or exercise program.

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Standard Karate Workout
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​Warm up
Standing twist 20-30 sec
Right over left/Left over right 20-30 sec
Rotate arms forward 15-20 sec - Rotate back 15-20 sec
Rotate necks (never all the way to rear) right then left 20 sec
Bend at waist and touch floor, 1-2-3 stand, 10x
Push hands together, then wrists together 20sec per side
Ball of foot, blade of foot, right then left 20 sec per (may be done with hands to conserve time)
Calisthenics
Jumping jacks 50-100 
Horse stance 20-60 sec
Tai Chi push pulls 10x per side
Burpee with wide grip push-up
Straight leg raise dynamic stretch 10x per leg
Push-ups: knuckles, cranes, fingertips, diamonds 5-10 each with 10-30 sec rest between
Side leg raise dynamic stretch 10x per leg
Zen Kutsu Dachi right then left 20-30 sec per side
V-ups 25-50 reps
Crescent kick inside out/outside in 10x per leg
Neck raises: nod, no, side to side 10-20 per
Crunches 2x2x2 sec 10-25 reps
Technique
Horse stance with four main blocks: Upward, Inward, Outward, Downward
Short One Kata
Upper bodies 1-4
Upper bodies 5-9
Upper bodies 10-15
Short One Kata with Offense
Lower bodies 1-4
Lower bodies 5-10
Seisan Mini Kata
Stretching
Russian split standing, pull down middle, then to right/left, hold 20-30 sec per
Russian split walk to front with hands, belt down 20-30 sec
Russian split pull heels together, then sit back 20-30 sec
Chinese split, left leg out, then right 20-30 sec per side
Butterflies, float 20 sec, then 20-30 sec pull down, heels may alternate mid, wide, tight
Russian split seated, pull down middle, then go right, then left, 20-30 sec per
Figure 4, right, left, 20-30 sec, may alternate foot against knee, heel over knee, knees together
Straight dual leg stretch 20-30 sec, work to grab over balls of feet with hands and pull heels up
Bicycle straight leg, then knees bent touch ground beside head, 20-30 sec
Yoga baby position 30-40 sec