Creatine Monohydrate Saved My Gains Over the Holidays

Hope everyone had a Merry Christmas!

I had Abby over for this past week and I stayed busy with her so I deliberately planned a recovery week with no workouts. 

So I had to break the rust off the joints and get back on the weights. I anticipated pain and a substantial loss in strength which is common after a week off. To my surprise, I had neither one of those expected results. 

I hit the bench press and my performance and strength was shockingly good. How can this be? The answer was creatine monohydrate. 

I consistently took in 5-7g of creatine monohydrate everyday in my morning coffee. 

I have been unofficially studying this phenomenon for a few years now. 

Even after a week off and losing 5lbs, my strength on the bench was easily where I was a week prior except with no pain and the joints feeling good. 

The break was actually a time of healing and rejuvenation. The creatine intake was consistent and never missed. 

I have repeated this process numerous times over the last few years with the same results. 

Creatine monohydrate has consistently provided many benefits for me over the last 30 years. I swear by it and recommend it for everyone. 

As one of the most studied supplements out there, the amount of scientific research to support creatine monohydrate is beyond substantial. 

This new year, if you want to improve your strength, performance, and the ability to retain and build lean body mass, while enjoying the dozens of other benefits, consider adding in pure creatine monohydrate to your supplement stack for daily use.

Workout Considerations for the Fall and Winter Seasons

First fall workout uniform of the season. 

Heading into the arena to face the beast on a chilly dark night. 

From high heat and humidity to chilled coolness in the blink of an eye. 

The change in weather calls for changes in workout variables. 

Warming up and stretching are very important.

Warm ups will take me a little longer in the fall and winter months. 

I will lift a little lighter as it get colder. The joints and connective tissue are a priority with arthritis in colder weather. Lighter weight with higher volume will be in order. 

Dressing in layers to stay warm and running my gym’s space heater instead of the 5 fans will be an adjustment. 

Hydration has to be monitored more closely in the cold weather as you are less likely to drink as much water as you easily did in the hot weather. 

Arthritis and joint pain will be more of a problem due to the cold weather. Meds will be needed at different times and for pre and post workout. 

Summary:

Stay warm, dress accordingly 

Hydrate 

Longer warmups

Modify workouts as needed 

Address arthritis and joint pain accordingly 

Things to think about as the weather and seasons change into fall and winter.

One of the additional things that I use to reduce pain, and increase stability, strength, and performance is the NAP Heavy Lifting Mouthpiece. 

I’ve used it for over a year now and I love it. I was skeptical for a long time but now I’ve proven its value. I won’t workout without it now. It really helps a lot. 

Use the link below to get your NAP Heavy Lifting Mouthpiece to reduce pain and increase stabilization and strength during your workouts.

NAP Heavy Lifting Mouthpiece

The Girls Track Their Fat Loss with the Eros Smart Bodyfat Scale

The girls have both lost body fat and weight this week. They were quite pleased. 

We track their numbers every Friday using the Eros smart body fat scale and it’s free app. 

This scale provides 13 data metrics which allows you to meticulously track your BMR, BMI, body fat, weight, water level, lean body mass, fat mass, visceral fat, subcutaneous fat, bone density, metabolic age and more. 

You can store numerous profiles on the app so you can use it for your whole family or in my case, personal training clients. 

It really simplifies the data tracking and provides you with a lot of information. This allows you to take the appropriate actions to help you reach your goals. 

Inevifit has a variety of smart scales, food scales and meal prep kits.

You can use coupon code Eric to receive 20% off your order through my link below. 

Eros Smart Body Fat Scale

10 Important Steps for Effective Fat Loss

Today's topic is a common concern for many: fat loss! Losing fat can be challenging, but with the right steps, you can achieve your goals. So, let's dive into the 10 important steps for effective fat loss.

Step 1: Set Clear Goals

Firstly, it is crucial to set clear and realistic goals for yourself. Determine how much fat you want to lose and by when. Remember to make your goals specific, measurable, achievable, relevant, and time-bound.

Step 2: Create a Calorie Deficit

To shed fat effectively, you need to create a calorie deficit. This means consuming fewer calories than you burn in a day. Focus on a well-balanced diet that includes lean proteins, healthy fats, complex carbohydrates, and plenty of fruits and vegetables.

Step 3: Monitor Your Portions

Keep an eye on your portion sizes to avoid overeating. Use smaller plates, measure your food, and be mindful of your eating habits. By controlling your portions, you can manage your calorie intake more effectively.

Step 4: Incorporate Strength Training.  

Adding strength training to your routine is a game-changer. It boosts your metabolism, builds lean muscle mass, and helps you burn more calories even at rest. Aim for resistance exercises two to three times a week.

Step 5: Engage in Cardiovascular Exercise

Cardiovascular exercises such as running, cycling, or swimming are excellent fat burners. Aim for at least 150 minutes of moderate-intensity cardio per week to enhance your weight loss journey.

Step 6: Prioritize Sleep and Stress Management

Pay attention to your sleep and stress levels. Lack of sleep and chronic stress can hinder fat loss. Aim for 7-9 hours of quality sleep per night and engage in stress-reducing activities like meditation or yoga.

Step 7: Stay Hydrated

Drinking enough water is often overlooked but vital for fat loss. Water helps to flush out toxins, aids digestion, and boosts your metabolism. Aim for at least 8-10 glasses of water per day.

Step 8: Limit Processed Foods and Sugars

Processed foods and added sugars can easily derail your fat loss progress. Opt for whole, unprocessed foods rich in nutrients instead. Focus on lean proteins, whole grains, fruits, and vegetables.

Step 9: Track Your Progress

Regularly track your progress to stay motivated. Take measurements, use a scale, or take progress pictures. This way, you can celebrate milestones and make necessary adjustments to your routine.

Step 10: Stay Consistent & Seek Support

Lastly, remember that consistency is key. Stick to your fat loss plan even when it gets tough. Surround yourself with supportive friends or join a community of like-minded individuals to stay motivated and accountable.

And that wraps up our 10 important steps for fat loss. Remember, it's about finding a sustainable lifestyle that works for you. Stay focused, stay positive, and soon you'll be on your way to achieving your fat loss goals. Stay healthy!

If you really want to get a jump start on achieving your goals, tracking your data is essential. My recommended tracking tool is the Eros Smart Body Fat Scale. 

This amazing smart scale tracks 13 data metrics and comes with a free mobile app. I use it weekly for myself and my clients.

Inevifit Eros Smart Body Fat Scale

Use coupon code ERIC to receive 20% off of your order through my link below:

http://www.inevifit.com?aff=266

What is Basal Metabolic Rate (BMR) and Why Is It Important?

Basal Metabolic Rate (BMR) refers to the amount of energy or calories that your body needs to maintain basic physiological functions while at rest. These functions include breathing, circulation, cell production and repair, and the maintenance of organ functions.

BMR is the energy expenditure required to keep your body functioning at rest, without any physical activity or digestion taking place. It is influenced by several factors, including age, sex, body composition, and genetics.

Factors that can affect BMR include:

Age: BMR tends to decrease with age due to a loss of muscle mass and a decrease in metabolic activity.

Sex: Men generally have a higher BMR compared to women because they tend to have more muscle mass.

Body composition: Muscle tissue is more metabolically active than fat tissue, so individuals with a higher proportion of muscle tend to have a higher BMR.

Genetics: Some individuals may have a naturally higher or lower BMR due to genetic factors.

Thyroid function: The thyroid hormone plays a significant role in regulating metabolism. Hypothyroidism (underactive thyroid) can lower BMR, while hyperthyroidism (overactive thyroid) can increase it.

To determine an individual's BMR, various equations have been developed, such as the Harris-Benedict equation and the Mifflin-St. Jeor equation. These equations take into account factors like age, sex, weight, and height to estimate an individual's BMR.

BMR is just an estimation of the energy requirements at rest and does not account for physical activity or digestion. To determine your total daily energy expenditure, you would need to consider your BMR along with the calories burned through physical activity and the thermic effect of food.

It is important to know the number values of all of the data associated with weight loss, fat loss, and muscle building. Otherwise you are guessing on most of it. Tracking your data is beneficial to your success. Many people consume far less than their BMR requirements daily. This can adversely effect your health, performance and body composition levels. 

In my many years as a trainer and coach, I have assisted dozens and dozens of people in achieving their body composition goals. The clients who were the most successful, in the least amount of time, were the ones who tracked and understood their data.  

Recently I acquired an Eros Smart Body Fat Scale from Inevifit. I started using it to track my own data as well as the weekly data of several clients. I simply love this smart body fat scale. The amount of data it provides you is impressive. This scale comes with a free APP and is connected via bluetooth. It uses bioelectrical impedance to calculate your numbers. 

You simply set the APP on your profile and stand on the scale barefoot for a short time. The data is then transmitted from the scale to the APP on your phone. You can save all of your data and use tracking charts on the APP to see your progress. The APP also allows you to create additional profiles for family members or clients.

The Eros Smart Body Fat Scale tracks the following metrics:

Weight, 

Fat Percentage, 

Muscle Mass, 

Water Percentage, 

Bone Mass, 

BMI, 

Visceral Fat, 

Metabolic Age, 

Basal Metabolic Rate.

This abundant amount of data gives you a very keen insight as to where you are at in relation to your goals. It also shows you what you are doing good on and where there is room for improvement. And it tells you your BMR. Another thing that I love about this scale is that it is simple to use and you do not have to write anything down or calculate any of the numbers. This scale does it all for you very quickly.

Inevifit has a variety of scale models to choose from that vary in price. I prefer the Eros Smart Body Fat Scale as it is the most capable. 

Watch my video below for a summary

If you want to check it out and get your own scale, you can use coupon code Eric for 20% off of your order through my link here:

Eros Smart Body Fat Scale

Get your own Eros Smart Body Fat Scale and start tracking your data as you speed towards your goals.

What is Functional Fitness?

Functional fitness training has different meanings and definitions depending on who you ask. 

My definition of functional fitness is when the training has a direct benefit of transfer to a skill or movement that you use in the daily life activities, leisure, sport, or work categories.

In this picture I am carrying in a package of water bottles from my car to the house. This was after carrying in all of my bags of groceries. The exercise equivalent of this activity are all versions of weighted carries. 

Weighted carries are a great exercise that work all major muscle groups, core stabilization, grip / forearm strength and cardio.

The direct transfer benefits are many but most obviously are seen in carrying in your groceries from your car to your house. 

This is just one example. 

Functional fitness is not in my opinion, crazy exercises that have no relevance to real life. 

There is nothing relevant or required of me to spend a lot of time doing inverted or handstand exercises as I never have spent anytime upside down doing anything except maybe briefly while scuba diving. But if you are a gymnast or CrossFit athlete then it becomes relevant. 

Depending on who you are and what you do, will determine what functional fitness is and its relevancy to your training and life. 

Don’t waste your time training on movements that have no relevance to anything in your life, unless you simply enjoy it and want to do it. 

Adapting as We Age in Fitness

I invested in a new set of equipment for the Iron Garage Gym. I got a set of adjustable steel squat heel wedges from the Tib Bar Guy. 

For years I refused to ever let my clients or myself use any type of raised heel wedge for squats. Developing full range of motion and flexibility used to be the deal. 

Now decades later, the old hip and back injuries are limitations that prevent full range of motion and reduce flexibility. So the options are to give up on squats and related exercises or find a way around the limitations. 

So the squat heel wedges allow me to stretch and squat in relative safety with decent range of motion. 

I’m starting out with TRX assisted squats to rebuild the core and leg strength to move on to other squat versions. 

You can find an excuse or find a way. 

I’m trying to find a way. 

Good solid product though, very pleased with my purchase.

Improvise, adapt and overcome.

Go hit the weights!

Carb Cycling for Weight Loss Program with Bonus Gifts now available

 

Carb Cycling for Weight Loss

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Salt is Salt Right? Table Salt VS Celtic Sea Salt

 

During a conversation with a medical doctor, he said that salt is salt, and it doesn't matter what type you use. While in a very narrow spectrum that statement is true in regards to sodium chloride, there are many differences between different types of salt.

The differences are mainly in the type of refining, manufacturing and processing. Lets take a look at common table salt compared to Celtic sea salt.

Table salt and Celtic sea salt are both made from the same basic ingredients: sodium chloride and trace minerals. But there are a few key differences between the two that make one more beneficial than the other.

Some table salt is iodized, which means that it contains a small amount of iodine. It's also highly refined, meaning it has been processed to remove impurities and other minerals, which can make it less healthy than unrefined salt. If you do use regular table salt, make sure it is iodized.

Table salt is a refined product of sodium chloride, which means it contains no other minerals. Because it has been stripped of its original minerals, it can actually be harmful to your health. Not to mention all the additives they put in it! And because table salt has all of its minerals removed, it doesn't help to balance the blood pressure. Consequently, table salt causes gross blood pressure fluctuations, instead of stabilizing it. This well-known danger has created an entire industry of "low sodium" foods.

It is also treated with anti-caking agents to prevent it from clumping together. This means that it's less effective at dissolving in water, which means that your body absorbs less of it when you eat it. It also has a higher sodium content than most people's bodies need. Too much sodium can lead to high blood pressure and cardiovascular disease.

Refined, processed table salt contains ferrocyanide, talc, and silica aluminate. Aluminum intake leads to neurological disorders, particularly when no selenium is provided to help the body to chelate it. Aluminum bio-accumulates inside the body, causing further degeneration over time. Talc is a known carcinogen, though its effects upon ingestion have not been heavily studied. 

While it was once used in baby powders, the majority of such products now use cornstarch instead of talc, because of the known health risks. The F.D.A. has a special provision to allow talc in table salt, even whilst it is prohibited in all other foods, due to toxicity issues. According to current regulations, table salt can be up to 2% talc.- Thanks a lot FDA!

Celtic sea salt, on the other hand, comes from evaporated seawater that's been naturally filtered through layers of sand, gravel, clay and granite over thousands of years. Meaning that it contains only natural ingredients with no additives or chemicals. Its coarse texture also means that it dissolves quicker than table salt in liquids like soups and stews, which helps your body absorb more nutrients from food.

It is unrefined, and therefore not iodized or refined. It is harvested from seawater in France, where the water contains over 80 different trace minerals. These include calcium, magnesium, potassium and iron, all of which are essential for our bodies. It also contains lower amounts of iodine, which supports healthy thyroid function and helps prevent goiter (an enlarged thyroid gland). While the amount of iodine in Celtic sea salt is reportedly lower than processed table salt, it is an all-natural, pure source of iodine that is quickly absorbed and stored by your body.

So I would say that Celtic Sea Salt is a healthier option over table salt any day. 

Remember the key to beneficial salt intake is to get in the right amount. Not too much or too little. The American Heart Association recommends no more than 2,300 mg a day for mostly healthy adults. And no more than 1,500 mg per day, for adults with hypertension or heart disease.

Use iHerb coupon code HFB1638 to get 10% off through my link below.

Get your Celtic Sea Salt here

Meal Idea and Some Weight Loss Advice

Meal idea and some nutrition advice.

Baked chicken, avocado and green beans. 

Macronutrients: Chicken is the protein, avocado is the fat and the greens beans are fibrous carbs. 

Improper macronutrient ratio causes people many problems during their dieting or weight loss efforts. 

A simple example of a cultural norm / nutrition issue is the traditional southern meal practice of having a meat, starchy carbs and vegetables, plus desert, with no deliberate fat source. 

This example is high carb, medium/low protein and low/no fat. This could possibly be suitable for an athlete but it is a nightmare for someone who is dieting trying to lose body fat or “weight”. 

If you eat like this regularly, with a low activity level, and throw in some hormonal or thyroid issues, your weight loss efforts are for naught. This is very common. I’ve seen it a lot over the last 20 years. 

For fat loss or ”weight loss” you can simply fix the macronutrient content of the meal and start seeing results. 

Shift to high protein, medium fat, low carb and things will almost immediately change. Keep your carbs to mostly vegetables and go easy - like next to none, on the starches and sugar. 

Oh yeah might want to ease up on the after work 12 pack or bottle of wine every night. That throws a serious curve ball into the old diet bin. 

Drink more water over the course of the day. A good goal target is a gallon a day for most people. Make sure you intake electrolytes as well. Don’t drink too much, too fast, or you’ll risk injury in the form of hyponatremia which is when you flush out your electrolytes and sodium. It causes symptoms eerily similar to heat injuries and was misdiagnosed in the army for decades. 

Apply these concepts and see results in days, not weeks or months. I’ve had dozens of clients over the decades achieve ridiculous things in a week or two just by making these simple changes. 

But most people won’t do it. They stick to stupid stuff like starving yourself and doing hours of cardio. After all your doctor told you to eat less and exercise more right? 

Do the smart stuff and get healthy results or do the stupid stuff that they’ve brainwashed you with since the ‘50s, and become a worthy skinny fat diseased candidate for the FEMA death camps 😀.  Your call!

Make Time for Your Health or You Will Spend Time in the Hospital

Into the arena to face the beast on a cold dark Monday night. Monday night’s mission was 5x1 on the programming slate. 

So I did 135x10, 225x1, 235x1, 245x1, 255x1, 265x1. Had plenty left in the tank but stopped there for safety reasons. 

For many years, a lot of my personal training clients would tell me that they needed the accountability of having a trainer to meet at a certain time and if they didn’t have that then it would not happen. 

The majority of my long term clients moved away. Many found new trainers and continued the mission. A lot of people just descended back into a sloth life of laziness and atrophy gift wrapped in fat. 

Around town I occasionally see old clients who were once in great shape now looking not so fit. I often wonder what happened to these people. Why would you let yourself go like that? Everyone has their reasons or excuses. 

It’s a personal choice everyone has to make. If health, nutrition and fitness isn’t a priority for you, it’s you who will pay the price eventually. 

If you use the excuse of “I don’t have time”, eventually you will have time to be sick, in the doctors office or hospital. 

More than 6 out of 10 people in our country are overweight or obese. And most of those people have one or more comorbidity elements of metabolic syndrome.

I always tell people that the hardest and most important part is just getting to the gym. Get in there and do something, literally anything!

That’s always going to be better than nothing. 

Nothing leads to atrophy and decay, losing muscle and bone density while gaining fat. 

Get your ass in the gym and do something for your sake. If you can’t do it for yourself then do it for your family. 

And never let Monday win!

Kettlebells: A Timeless Strength and Conditioning Tool

I have been using kettlebells for the past 25 years. In 1998, I completed two kettlebell training courses on Fort Benning. 

The first one was hosted by the Ranger Training Brigade and the second one was through Troy University. Kettlebells have been a main component of my training program ever since. 

Last night I verified that kettlebells still kick my ass like they did 25 years ago. I can’t perform some of the dynamic exercises anymore like I could back then. But there are still many basic exercises which still work quite well. 

Training has to adapt to aging and physical limitations. Kettlebells are versatile enough to be used throughout a wide range of exercise progressions and regressions. 

They are a timeless strength and conditioning tool that can be used by all. I recommend kettlebell training for everyone. 

Review of the SMART Acronym for Goal Setting

The SMART Acronym is recommended for goal setting as it provides you with parameters that are more likely to lead you to adherence and success.

The SMART Acronym stands for the following:

S: Specific- your goal must be specific such as “I want to lose 10lbs.

M: Measurable - the goal must be measurable such as weekly weigh in’s and body composition assessments.

A: Attainable - the goal must be attainable. Example-Losing 10lbs is something that can be done. 

R: Realistic- the goal must be realistic. Losing 10lbs is more realistic than saying you want to lose 100lbs. 

T: Timely - the goal must have a time standard such as “ I want to lose 10lbs in the next 6 weeks”.

Check out the video description below.

Learn the proven principles of long term weight loss and healthy eating.

Get your copy of Simply Slim: Simple Secrets to Permanent Weight Loss here:

Nutrition Guidelines for Older Adults

 

The dietary guidelines for older adults recommend that they consume a variety of foods, including fruits, vegetables, whole grains, fat-free or low-fat milk and milk products, beans and peas, lean meats and poultry, fish, eggs, and nuts. 

- Choose foods and beverages that limit calories from added sugars, solid fats and alcohol.

- Eat a variety of nutrient-dense foods to meet your nutritional needs.

- Choose a diet with plenty of vegetables, fruits, whole grains, fat-free or low-fat dairy products, lean meat and poultry and fish.

- Limit sodium (salt) intake to less than 2,300 mg/day.

Older adults need to consume a diet that is high in fiber, low in saturated fat, and rich in vitamins and minerals. The following are some key points to consider when planning a diet for older adults:

- Older adults should consume at least 30 grams of fiber each day.

- A diet that includes lots of fruits and vegetables will help older adults meet their daily vitamin and mineral requirements.

Nutrition is an important factor for older adults. The key to healthy eating is to make informed decisions about what you eat and drink, as well as how much.

You can also help your body by making sure you get all the vitamins and minerals you need, while avoiding those that can be harmful.

Here are some tips on how to choose the right foods for older adults:

1) Eat a variety of foods in order to get all the nutrients you need.

2) Choose whole grains instead of processed ones.

3) Eat plenty of fruits, vegetables, legumes and nuts to get enough fiber and protein.

4) Choose low-fat dairy products instead of full-fat ones (milk, yogurt, cheese etc.).

5) Include fish in your diet at least twice a week; it's an excellent source of omega-3 fatty acids which may help reduce inflammation throughout the body (including in joints).

Older adults are at risk for a number of nutrition-related problems, including malnutrition, dehydration and vitamin deficiencies.

The most common problem is unintentional weight loss because of poor appetite, trouble swallowing or chewing, or other physical limitations. Older adults may also have trouble consuming enough calories to maintain their weight.

Some older adults may not be able to tell when they're hungry or thirsty, so it's important for caregivers to help them eat regularly and drink plenty of fluids.

Older adults who have trouble swallowing may need to have thickened liquids or food pureed into a liquid consistency. It's also important that they stay hydrated by drinking water throughout the day instead of waiting until they feel thirsty.

Protein intake requirements for older adults

As we age, our bodies are less able to produce certain proteins. The result is that we need more protein in our diets than when we were younger.

Older adults need to eat more protein and less carbohydrates. This is because the body's ability to use carbohydrates decreases with age, while the body's ability to use protein remains strong throughout life.

Older adults should consume 1.2 to 1.5 grams of protein per kilogram of body weight. The daily recommended intake is 0.8 g/kg for healthy adults, but this rises to at least 1 g/kg for older adults who are at risk of sarcopenia, which is the gradual loss of muscle mass and strength that occurs as we age.

Healthy fat intake requirements for older adults

Getting enough fat in your diet is important for older adults.

Older adults need to eat more than younger adults, and it's especially important that they get enough fat in their diets.

The recommended daily allowance of fat for an older adult is 20-35% of total calories, depending on age. The amount of fat in your diet should be limited to less than 10% saturated fats and less than 300 mg cholesterol per day.

This means that if your total daily calories are 2000, you should aim to take in between 500 and 700 grams of fat per day.

Fat helps you feel full and satisfied, so you'll be less likely to overeat. It also helps your body absorb essential vitamins A, D, E and K, as well as minerals such as copper and iron.

Fatty foods can also help protect against osteoporosis by keeping bones strong and healthy.

Older adults need to eat more healthy fats like avocado, nuts, fish and olive oil. These fats are good for the heart, brain and weight management.

Recent studies show that a high-fat diet is linked to lower mortality rates in people over 65 years old. This could be because high-fat foods are more satiating than low-fat foods, which means they leave you feeling fuller longer and help keep blood sugar levels stable.

In addition, the fat in certain foods can help your body absorb their nutrients better. For example, if you're eating spinach or another green vegetable that contains iron, it may not have much effect on your health if you don't eat any fat with it. 

But if you add some olive oil or nuts to the mix, then your body will absorb more of the iron from the spinach—and that could help prevent anemia!

Carbohydrate intake requirements for older adults

 Carbohydrates are the body's main source of energy and their levels in the blood stream can affect brain function, digestion, and bone mass. 

It is the body's main source of fuel and provide energy for basic functions like breathing, pumping blood, and digesting food. Carbohydrates are also important for healthy brain function.

Carbohydrates are found in many foods, including grains, fruits, vegetables and milk products.  The amount of carbohydrate you need depends on your age, gender and activity level.

Carbohydrate intake should be between 45% and 65% of your daily caloric intake.

As we age, we need the right amount of carbohydrates in our diets. This is because our bodies lose the ability to produce the hormone insulin as we age, which can lead to health problems like diabetes. 

If you're over 65 years old, your body may be less efficient at using carbohydrates for energy. This means that eating too many carbs might cause blood sugar levels to rise quickly and then fall quickly, which can lead to fatigue, headaches and irritability.

It's important to talk with your doctor or dietitian if you have concerns about how much carbohydrate you should be eating each day. As long as you keep track of what kinds of food sources contain carbohydrates (including vegetables and fruit), it's easy to meet your needs while still enjoying a balanced diet.

Calorie Requirements for Older Adults

In order to maintain your weight and keep your energy levels up, you should aim for 1,200 to 1,600 calories per day. And if you're active and are trying to maintain or gain weight, you'll need more than that range (about 1,600 to 2,400 calories per day). This will obviously vary from person to person. You will need more calories if you are active.

Always check with your doctor before starting any fitness or nutrition program. 

Stability For Seniors Ebook available here