Final Tool for the October Challenge
The Challenge starts Thursday!!!!
Last Prep tool you will need….and it’s a simple one. You should have figured out your BMR and how many calories you are actually taking in (from your food journal); If you haven’t yet, be sure to do so before Thursday. This Challenge is not for crash dieters or for losing weight in an unhealthy way. This is a challenge to educate about nutrition and exercise. The safest way to lose weight or to gain weight is to make healthy decisions. With that in mind, the rule of thumb is you should not decrease or increase calorie intake by more than 15% either way. So, if your goal is to lose weight (fat), you should decrease your calorie intake by no more than 15% of your BMR. If your goal is to gain weight (muscle), you should increase your calorie intake by 15% of your BMR. Figure out what the number is and that should be your daily goal for the month. Weight loss or weight gain will come from being slightly below or above your BMR and exercise, both cardio and resistance. We will not be starving or gorging ourselves to meet our goals. Besides reaching the goal for the month, the long term goal should be to learn and make these changes become part of your life.
If you have any questions, please post them in the comment section and I will answer for everyone. I will also be posting some specifics about good nutrition. Right now, the idea is to eat only what your goal allows, eat low fat foods, and stay away from high sugar and sodium foods. Don’t drink soda, drink lots of water. And as far as alcohol goes, this might be a good month to see if you can refrain 
I look forward to hearing about your success!!!!
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September 29th, 2009 at 7:17 pm
So if my BMR is 1900 calories I’m only allowed to cut 285 calories a day? That doesn’t seem like a lot since I’m ramping up my cardio.
September 30th, 2009 at 8:19 pm
Weight loss shouldn’t come from cutting calories alone….that’s crash dieting. The idea is to decrease calorie intake by a little to help lose weight (with cardio and exercise) and then once you hit your target weight, the exercise and cardio alone will help to keep you there as long as you stay around your BMR.