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.
Standard Karate Workout
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