Cardio Heart Rate Science

See how hard you push yourself while doing cardio by taking a percentage of your maximum heart rait. to calculate this. subtact your age from 220. if your 32. your maximum heart rait is 188 beats per minute (220-32=188) to get any benefits from aerobic exercise you need to exercise at a minimum of 60 percent of your maximum heart rate.

Calories and Pounds

There are 3500cals in one pound, 7000cals in two pounds, 10500cals in three pounds, and so on. If you burn 3500cals that equals -1 pounds. If you eat +3500cals and your normal daily intake that equals +1 pounds.

The following should eat this many calories per day

• Seniors – 1,600 calories per day
• Children – 1,600 calories per day
• Inactive women – 1,600 calories per day
• Inactive men – 2,200 calories per day
• Moderately active women – 2,200 calories per day
• Teenage Girls – 2,200 calories per day
• Teenage Boys – 2,800 calories per day
• Active men – 2,800 calories per day
• Active women – 2,800 calories per day
• Pregnant & lactating women – 2,200 to 2,800 calories per day

Helpful References

Food Calorie Checker

Restaurant Food Calorie Checker

Stationary Bike Exercise

On a stationary bike spin for three minutes. The first minute sitting down spin on a low resistance, next minute stand up and bring your resistance up to where it’s decently harder, for the last minute sit down and add alot of resistance, push as hard as you can for 60secs.

Do 3 sets inbetween lifting.

Stop Energy Addictions

Energy addictions can be caused by taking energy stimulants for 2 or more weeks. If you take 5hr energy, coffee, or any other stimulant before you workout than you will need to continue taking the substance or you will get Bad headaches while you workout. You can break the caffeine addiction but it might hurt. It takes 2 weeks to break any kind of addiction, so simply stop taking the stimulant. You will feel weak and tired when you workout. But like any other drug… It’s not easy to quit! About 1 week of not taking the stimulent the bad headaches will be gone… Congratulations! You stopped an energy addiction

Proper Breathing While Running

When running alot of people breathe threw there mouth, proper breathing is threw the nose. To break the habbit of breathing out your mouth, stick a small straw inbetween your lips. This will force you to breathe threw your nose, not your mouth. USE CAUTION: make sure you don’t accidently swallow the straw!

Pilates Ring Workouts

A great way to work your abdominal muscles is to use a pilates ring, its a rubber ring that can be bought at fitness stores or online for around $20.00 *plus tax*.  Heres a video of some of the workouts you can do with the ring.

Good Meal Replacement Bar

I tryed a meal replacement bar that is made by Met-Rx called big 100 colossal. It has 32g of protein, 14g of fat, and around 400cals. It kept me full from 1:00 pm to 5:00 pm, it tasted like a giant cookie bar. I give this bar 5/5 for taste, and 5/5 for keeping me full. I’d suggest eating this bar when sitting down and eating a meal just isn’t possible. You can buy them at giant eagle, SAMs club, and coscos. Met-Rx also has an online store

Chinese Food Health

Chinese food can be unhealthy because of all the sauce that they put on their food, the sauce is loaded with sugar. This can be prevented by asking for the sauce on the side. Or just get chicken with no sauce. Also look out for the piles of rice they load on your plate. Some Chinese places even might have a health menu.

Video Games Healthy?

Video games can be healthy and they can be unhealthy, if you limit your playing time, don’t eat junk while playing, and get plenty of exercise, than playing video games will be benificial to your health by providing relaxation and improveing your hand eye cordination. But if you play hours and hours a day, eat junk while playing, and get your only exercise by walking to the fridge, you will need to watch it.

Peanut Butter (ABS DIET healthy)

Some people don’t eat peanut butter because they just don’t like it. Some people don’t eat it because they are allergic. But some people love peanut butter but they don’t eat it because they think its “Unhealthy”…. Wrongo.. Peanut Butter can be one of the most healthiest foods in the world! the fats in it are Good Fats, the fats help build muscle. thats why people eat it after lifting. Peanut Butter won its place in the ABS DIET for a reason! Use it! just be sure to keep it in moderation. 1tbs is the recommended serving size. use the peanut butter on a whole wheat pita and you got yourself a Great, Healthy snack. Dont be afraid of Peanut Butter, Its a Power Food!