Personal Trainer In Wigan
As a Personal Trainer I like to keep a track of new products on the market
. I practice as a personal Trainer in Wigan Lancashire, and I specialise in Weight Loss/Toning and Cardio Vascular FitnessI wanted to discuss processed ready meals, which are being sold on the basis that people do not know how to work out portion sizes or their calorific requirements. Personal Trainer in Wigan
I know that Wigan, has many local farms who sell organic/fresh produce and so It is my intention as a Personal Trainer operating in Wigan to teach you how to calculate your daily requirements, and therefore be able to save money, eat fresh food and be able to eat a healthy balanced diet from now on.
Firstly, You need to work out your BMR using the following formula.
Females
BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) (4.7 x age in Yrs)
From This, You will also need calories for your daily activities, so You simply Multiply your BMR by one of the following:
Sedentary Adult (Little/No Exercise) Multiply by 1.2
Lightly Active (Exercise 1-3 days per week) Multiply by
1.375
Moderately Active (3-5 days per week) Multiply by 1.55
Very Active (6-7 days per week) Multiply by 1.725
Your BMR are the calories required to maintain your
existing weight. I recommend you cut your calories per
day as follows
Deduct 250 calories per day from your diet
Burn 250 calories per day with exercise.
In addition to getting the right diet, you will also need to ensure you exercise correctly, and this is where I come in. For many years now, I have worked as a personal trainer in Wigan (in commercial gyms and as a Mobile Personal Trainer in Wigan and surrounding areas)
I introduced a program of exercise which is challenging/varied and I continuously change the program to introduce new stimuli to the body (Key when your trying to lose weight).
Please feel free to contact me if you need to instruct my services. www.2getfit.co.uk My Mobile Personal Trainer Service Covers Wigan, St Helens and Ormskirk.
Getting Back to Your Diet. The next thing you need to work out is the % and portion sizes...I can hear you thinking its all very well for him, hes a Personal Trainer But I want to re-assure you its easy to work out. Once You have worked it out you have plenty of places throughout Wigan to shop for good quality fresh local produce.
The food we consume is split into the following food groups
Calories Per Gram % Requirements
Carbohydrates 4 Calories Per Gram 55%
Fat 9 Calories Per Gram 20%
Protein 4 Calories Per Gram 25%
This table assumes a BMR is 2500 calories per day and I have deducted 250 calories from yjod smf your energy requirements are therefore 2,250 per day
Now the Maths!
Carbohydrates = 55% of 2,250 = 1237.5 calories (from
your 2,250 allowance) Divided By 4 (No of Calories Per
Gram ) = 309.37g Per Day
Fat = 20% of 2,250 = 450 Calories (from your daily
2,250 allowance) Divided by 9 (No of Calories Per Gram)
= 50g
Protein 25% OF 2,250 = 526.5 Calories (from your 2,250
allowance) divided by 4 (No of Calories Per Gram) =
140.62g
All You need to do now to work out your portion sizes is to divide the daily allowances by the number of meals and snacks (I recommend 5, being 5 meals and 2 snacks).
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