Now: I'm 5'3" and 148 lbs
Goal: Still 5'3" and 118 lbs
Plan: I'd like to do it fast, but that's not healthy, and I've lost weight fast before and have gradually gained it back. This time, I want to lose it forever, by lowering the drama and changing my habits for good -- not just for part of the year.
For the long-haul:
Strength and cardio, 5 days a week, 60 minutes a day, 1 session a day
Stick to my average maintenance calories per day: my weight x 12 or BMR x 1.3
During my weight-loss phase:
Strength and cardio, 6 days a week, 60-90 minutes a day, 1-2 sessions a day
Stick to a maximum net calories per day (after exercise): my weight x 7
My calories per day right now, after exercise expenditure, are about 1000. For the long-haul, they will be closer to 1500 or more, depending on how much and how hard my exercise.
BMR and maintenance calories calculations can be found all over the internet. Livestrong.com has a clear explanation of BMR.
No comments:
Post a Comment