Calculate Your Calorie Requirements with the NASM Calorie Calculator

Many weight loss and fitness gurus tell you that you don’t have to track calories in or out. And when you are experienced in these things, you do not have to. 

But the average person is not experienced in these matters at all. There is a time and place for you to listen to your body and go with how you feel. A beginner starting a fitness and nutrition program doesn’t fit that scenario. You need data and the more the merrier.

While everyone tells you to simply eat less and exercise more, your body has a specific list of requirements in order for you to safely and effectively reach your goals. 

Calculating your calorie requirements is a way to sift through the madness and see what is really going on with you. 

There are numerous ways to calculate your calorie requirements. You can go old school and do it by hand using a formula and simple math. Or you can use one of the many online calculators or apps which are readily available. 

I like to do mine by hand and then spot check it with an online calculator. I use NASM’s online calculator on their website. 

NASM calorie calculator link:

https://www.nasm.org/resources/calorie-calculator

First I find out what my BMR or basal metabolic rate is. Your BMR is the baseline number of caloric requirements which you need to be able to be alive and functioning. I can guarantee you that most people’s BMR is more than 1200 calories. 

Here is my BMR. This is what I need to take in just to be alive. I won’t keel over and die if I don’t eat this much. But nothing good will happen if I’m under this amount consistently for any length of time. This is my first requirement. 

Then I have to determine my maintenance calories or total daily energy expenditure (TDEE).

Based upon a moderate activity level, my TDEE or maintenance calories are 3005. This is what I would consume to maintain my present body weight. 

But say I want to lose 5 pounds or a 3-5 % body fat, in the next certain number of weeks or months, then I have to calculate things based upon that goal. 

The calculator then takes into account your desired macronutrient ratio. 

Let’s say I’m going to use 40-30-30 for my macros.

I punch that in the calculator and designate a desired goal date. The calculator with then provide me with my “deficit calories” or what I need to cut down to. 

So I have to cut my intake down from my maintenance calories of 3005 to 2943. This is a massive 62 calorie drop. - (sarcasm). So now I know what I need to do. 

The important part of all this is that I need to know what I’m actually doing right now so I can tell if I need to increase or decrease my caloric intake to reach my designated numbers. 

As you can see, this is much more complicated than just “Eat less and exercise more”. And the caloric requirements are way higher than the “1200 calorie diet” my doctor would put me on to lose weight. 

Now here is the reality check. I have to track my numbers at least once a week so I have an idea of where I’m at. So after tracking a recent day’s calorie intake, I took in 2150 calories. 

This is way lower than my deficit calories of 2943. So I’m already in a deficit that is too big. And, (wait for it…), I have to eat MORE not less to reach my deficit calorie requirements. 

That’s what I struggle with daily. Eating enough of the right stuff at the right time is the challenge. Because clean healthy food is rich in nutrients but low in calories. So you gotta eat huge to meet your numbers. 

Never starve yourself or suffer on a diet again. Use this information and take charge of your nutrition plan. 

Bottom line is that the eat less and exercise more mantra, and the doctor’s 1200 calorie diet, are garbage. 

Eat the right amount of the right stuff at the right time in order to reach your desired goal. 

Eric Dempsey

MS, NASM Fitness Nutrition Specialist,

NESTA Certified Sports Nutrition Specialist,

NASM Weight Loss Specialist 

Active and Dynamic Warmups for Older Adults

Into the arena to face the beast on a Monday night. Never Let Monday Win!

Standing band chest press using a wooden short staff. 

Your active and dynamic warmups should mimic the activity that you are actually going to do in your workout. 

This is different than doing general physical preparedness training which many perform as a warmup. 

As we get older, specific warmups become more important. I use the standing band chest press for the bench press because it warms up the actual muscles and joints used in the bench press.

Increased blood flow and synovial fluid production are important to reduce the risk of injury. The bands also are less painful than the first set on the bench. I also use my first set on the bench and all exercises as an additional warmup set. 

This also allows you to dial in the correct muscles that you will be using during the workout. Muscle activation training is a side bar benefit of specific warmups. 

Warmup and go hit the weights!

New Age Performance 6DS Heavy Lifting Mouthpiece Review

 

When I first started reading about the 6DS heavy lifting mouthpiece from New Age Performance I was skeptical. They claimed that by using their mouthpiece during your workouts that you could increase your performance. New Age Performance also claimed that their mouthpiece is designed specifically for maximum strength sports and fitness. They recommend this product for all heavy weights, powerlifting and strongman etc. Of course this caught my attention as I'm very interested in all aspects of strength training.

Their FAQ section states that with better body alignment, it takes several restrictions away from the body, which will allow you to: square your shoulders, open up your rib cage, allow for better oxygen flow and allow your hips to align giving you better rotation. With the end result being, increased strength, better flexibility, balance and an increase in endurance.

So I bought one and started using it immediately. The box arrived in a couple of days and it contained the mouthpiece, carrying case, and fitting instructions. The fitting process was quick and easy. During the first week, I started using it on the bench press, trapbar deadlift, Bowflex seated chest press, lat pulldowns, and leg extensions. Positive effects were noticed immediately on all of these exercises.

To my surprise and astonishment the mouthpiece worked in amazing ways. I noticed an immediate increase my strength, stability, and repetition endurance. And because of it's alignment properties, I was amazed that it eliminated my common joint pain associated with exercise. This part was huge for me as I have old Army injuries and arthritis which leave me with daily joint pain. 

With that combination of positive results, I was a believer. I liked it so much that I decided to become an affiliate of New Age Performance to sell the mouthpieces through my social media sites. I only sell products which I have tested myself and approve of. This is one of the products that I wish I had 30 years ago. It really works.

The heavy lifting mouthpiece description includes the following:

Enhances non-contact physical sports, workouts and more!
Placed on the lower jaw and used for athletes that are not required to wear a mouthguard for the purposes of protection such as: Strongman, Powerlifting, and heavy weight.
Designed to instantly stabilize 6 dimensions of your jaw including; Anterior Posterior, Protrusive, Pitch, Yaw, Roll, and Lateral.
Improved air flow.
Lateral stabilizing walls to ensure minimum movement in the jaw.
Able to drink fluids while wearing the 6DS mouthpiece.
Providing instant results – an overall increased level of performance!
Not for use with braces / works with retainer.
For ages 13+.
One size fits all.
Comes with a free mouthpiece carrying case.

Available in a variety of colors.

It comes with simple yet detailed fitting instructions.

You can get one at a time or order them in bundle packs.

The mouthpieces are made from 100% POE Dental Boil + Bite Food Grade BPA Free Material.

You can return it within 30 days for a full refund on the product.

The mouthpiece is recommended to be replaced after 3 months of use. 

Here is my video review after using the mouthpiece on the bench press.

Visit the website here to view their selection of mouthpieces. 

New Age Performance

Metabolic Effects of Intermittent Fasting: A Review

Here is an interesting review on Intermittent Fasting which I found on PubMed. 

Abstract

The objective of this review is to provide an overview of intermittent fasting regimens, summarize the evidence on the health benefits of intermittent fasting, and discuss physiological mechanisms by which intermittent fasting might lead to improved health outcomes. 

A MEDLINE search was performed using PubMed and the terms "intermittent fasting," "fasting," "time-restricted feeding," and "food timing." Modified fasting regimens appear to promote weight loss and may improve metabolic health. Several lines of evidence also support the hypothesis that eating patterns that reduce or eliminate nighttime eating and prolong nightly fasting intervals may result in sustained improvements in human health. 

Intermittent fasting regimens are hypothesized to influence metabolic regulation via effects on (a) circadian biology, (b) the gut microbiome, and (c) modifiable lifestyle behaviors, such as sleep. If proven to be efficacious, these eating regimens offer promising nonpharmacological approaches to improving health at the population level, with multiple public health benefits.

https://pubmed.ncbi.nlm.nih.gov/28715993/

Intermittent Fasting 4 Book Bundle

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• Supports weight loss and weight management
• Promotes a healthy metabolism
• Reduces food cravings and helps satiate
• Helps reduce inflammation and fight off free radical damage
• Supports healthy immune function
• Supports digestive healthy

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How I Create Unplanned Improvised Late Night Workouts

Last night while getting ready to workout, the allergies came out of nowhere. I was about to tap out but I slammed some preworkout and staggered into the gym instead. 

With no plan I decided to show you how I make it happen. Follow me through an unplanned improvised midnight workout. 

The key is to get in the gym and start moving. I usually go right to my sanddune stepper. I warmup with 2 minutes of marching in place. 

I do one minute facing one direction followed by one minute of facing the other direction. This gets the cardio going and lights up the calves, quads, glutes, and hamstrings. 

Then I will pick a core exercise to let the legs recover. In this case I picked modified back extensions. My back and hip are my old injured problem areas so I try to keep them strong. I knocked out 12 reps. 

Next was a lower body / leg exercise that I haven’t done recently. I went for the trapbar deadlift for 6 reps.

From there I hit another core exercise. I chose the flat bench 1/4 crunch for 20 reps. This version of the crunch protects my lower back, minimizes hip flexor involvement, and isolates the rectus abdominus or abs. 

My final exercise was for the upper body and went with 20 reps of elevated bar push ups. This exercise works the chest, triceps and anterior deltoid or front shoulder. 

I tried to keep the rest periods as short as I could and then I did a second round. It was a full body workout that hit all of the major muscle groups. Not bad for having no workout planned. 

And I was seriously contemplating not working out at all. So get in the gym even without a plan and make it happen. I used a simple warmup, core, legs, core, upper body guideline. 

Here is the workout video.

Remember the key is to get in the gym and do something even if you don’t feel like it and have no plan. You’ll be surprised at what you accomplish .

If you want some detailed muscle and strength building info and workout plans to follow, check out my ebook package here: Muscle and Strength Building 

Kale Kissed by Ginger Green Smoothie Recipe

Green smoothie recipe number 5, Kale kissed by ginger, from the Green Smoothie Lifestyle collection. Watch the video below for the ingredient list.

Green smoothie e-book package deal available at the link here: Green Smoothie Lifestyle