Let’s start with the basics.

Do you even know how many calories you burn in a day?  I’m not talking some strange formula that you looked up on the internet.  I’m talking about YOUR SPECIFIC FORMULA.

Do you even know that you have one?

Each of our bodies work differently to burn calories.  Yes, it depends on our height and weight…but it also depends on many other factors- like whether you fad dieted, if you’re in menopause, if you have high cholesterol or other co-morbidities.

To attain your specific formula, it’s necessary to have a heart rate monitor that tracks your heart rate and calories that you burn in a 24 hour period.  Wear your heart rate monitor on a rest day and write down the number that you burn.  To stay the same weight, that is the amount of calories you consume.  To lose weight, subtract 300, to gain weight add 300.

DO NOT IGNORE MACRONUTRIENTS (if you don’t know what they are, I will go there in a future blog)

Now, after you’ve worked the formula above, wear your heart rate monitor during your workouts.  You can eat back HALF of your workout calories burned.

Remember, this is your specific formula and number.  If you haven’t been able to lose weight or gain weight- or haven’t been able to reach your goals, this is probably why.

Check out my latest video on my Facebook page- Rise and Roar Fitness!

Reach out with any questions






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