Monday, February 25, 2008

How many calories do I need to burn to lose a pound of fat?

3500 calories is the rough estimate for the energy contained in one pound of fat. This means that to lose one pound per week, you must create a deficit of 3500 calories per week. Since a week as 7 days, that means a deficit of 3500 / 7 = 500 calories per day.

This is a great starting point. The reality is much more complex .. for example, 3500 calories will not produce a pound of muscle, it actually takes more than that, but as a general rule of thumb, it gives you a starting point and then you can play with the numbers from there.

To really appreciate the power of losing even a pound of fat, visit and find out interesting facts on what you need to do to lose fat and keep it off.

Tuesday, February 19, 2008

President's Challenge Week 5 1/2

Rough Week.

It has been a rough week and a half. It has been rough enough for me to be late on posting a picture. It was rough enough that I am working even harder at the gym to get results, but my meals have been slacking horribly! (Pizza 2 times, McDonald's 2 times) No one to blame but myself! To start the week off, my wife and daughter were sick. I know I was bragging that I hadn't been sick for like 2 years, but I guess I forgot to knock on wood, cause sure enough I got sick. I also had 2 horrible migraines, one gave me quite an ab workout. (if you know what I mean). We also had one of our best employees quit! I know that I hear excuses all the time as a consultant, but I really do not have anyone to blame. Things like this happen. The people that are successful, are the ones that lick their wounds and go back to work. If there is one thing that I love to get across to clients is to never ever give up. Really, only wimps give up! I still remember my ninth grade football coach's advice to this day. "winners never quit, and quitters never win" these are simple but priceless words! I am super dedicated to reach my goal! Even though I do not know what the future holds, I know one thing, and that is never quit!

Here are my recent stats:

Weight 199
Percent Body-Fat 14.3%
Total Lean gain this week 0

Total Fat loss this week 1.3lbs

Running total:

Lean gain 5lbs

Total Fat loss 1.5lbs

p.s. I know I am still white! I went to tan the other day, and the place that I had my pass, just up and left without telling anyone. They took my money and split. I think I will just resort to the tan in the bottle. It is healthier anyway!

Friday, February 8, 2008

Orem Total Health & Fitness Sponsorship

The Orem Total Health & Fitness is sponsoring a Utah Valley Fat Loss Challenge. Check out the web site It is open to the public and is a great way to promote health and fitness. 

President's Challenge Week 4

This first month has gone as well as I could have hoped for. I do have to say that at times it's difficult to eat 7 times a day. It's hard to make time to eat and often times during meetings I am excusing myself to go grab a bite to eat to stay on task with my program. (In reality I am out scarfing down a protein bar).

With the progression of the THF program, I will start to incorporate a little cardio next week, and focus now on losing a little more fat. I really think the supplements I was taking for muscle gain helped a lot. I love Glutamine powder. (
Topform Supplements) I also really love the multi-vitamin, antioxidants, and essential fatty acids. It seems everyone around me is getting a cold but me! thank you Topform:

Weight 203
Body fat percentage 14.6%

Total Lean gained in one month 7.8lbs

Total Fat loss 0.6lbs