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Energy Makes Six Pack Abs Happen
By Ian Kuro
Getting a flat and firm six pack abs is the dream of many people. Some people succeeded but many did not. The reasons why they failed are they did not do the things right. There are 3 basic rules to lose belly fat for a great abs. And they are: modify your dieting habit, set your weight loss goal and exercise. Here I am going to share with you how to modify your dieting habit by knowing your daily energy needs.
There are many ways to find out what is your daily energy needs. The complex ones will involve using test equipments and a series of survey questions to answer. But for planning a dietary program for fat loss it is necessary to go into such of complicated testing.
There is available a formula which you can use to estimate your daily energy needs based on your basic metabolism rate (BMR) and then multiply this by a factor according to the kind of physical activities that you normally do daily. Although the figure you obtain here is only an estimate but it should be sufficient for your weight loss program.
Compute your BMR using the following formula:
Women:
BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:
BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)
Finally, estimate
your daily energy using the Harrison-Benedict formula. The factors for the different physical activities are as follows:
1.Sedentary (little or no exercise): Calorie-Calculation = BMR x 1.2
2.Lightly active (light exercise/sports 1-3 days/week): Calorie-Calculation = BMR x 1.375
3.Moderately active (moderate exercise/sports 3-5 days/week): Calorie-Calculation = BMR x 1.55
4.If you are very active (hard exercise/sports 6-7 days a week): Calorie-Calculation = BMR x 1.725
5.If you are extra active (very hard exercise/sports & physical job or 2x training): Calorie-Calculation = BMR x 1.9
For example, if you are woman age 24yrs weighing 200lbs with a height of 5' 6" and leads a sedentary lifestyle, then your
BMR = 655 + (4.35 x 200lbs) + (4.7 x 66") - (4.7 x 24yrs) = 1722 calories
Your total daily energy needs based on the sedentary lifestyle is = 1722 x 1.2 = 2066 calories
If you are a man age 25yrs weighing 250lbs with a height of 6' 3" and leads a sedentary lifestyle, then your
BMR = 66 + ( 6.23 x 250lbs ) + ( 12.7 x 75" ) - ( 6.8 x 25yr ) = 2406 calories
The total daily energy requirement based on the sedentary lifestyle is = 2406 x 1.2 = 2887 calories This is how you can estimate your daily energy requirement and with this you are ready to work out your weight loss program. To quickly find out your daily energy requirements, visit my blog at www.absoluteworkouts.com/blog and use the free Basic Metabolic Rate and Total Daily Energy Expenditure calculators.Ian Kuro is the creator and founder of ABsolute Workouts where he provides valuable tips and resources on how to get lean and muscular six packs. Visit www.absworkoutsecrets.com for your free workout plans now.
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