I know that I usually post about WoW gold, and I also know that I don't usually post on weekends. BUT, I figured I should write about something that most of us who WoW suffer from: being overweight.
Yeah, it's not pretty, but there, I said it, it's out there. I lift M/W/F, I try to eat right, but most of us spend a lot of sedentary time in the chair. But it's cool, don't worry: losing weight is easy.
WHAT!?!?!? BUT ALL THE COMMERCIALS AND MOVIES AND TV SHOWS SAY IT'S HARD!!!
Yeah, of course they do. They want you to buy their product, and follow their diet plan, and lose weight. It's called marketing; the entire point of commercials. They want to make you think that you can't do it on your own, and that you need their help.
Well, where should we start? At the beginning is nice. Let's talk calories. To lose weight, calories in must be less than calories out. Yes, it's that simple. But how do you calculate calories?
My favorite formula is the Harris Benedict calculator. This one takes into factor your age, height, current weight, and activity level. It is as follows:
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
I took them from this site: BMR Formula. They also have the formula in kg and cm if you're looking for those units.
So, this calculates your Basal Metabolic Rate (BMR), or in other words, the calories you burn just doing nothing. Now, you need to multiply that by your activity rate:
(From the same website linked above):
If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9
You have to use your own judgment here. I fall in the moderate exercise/sports 3-5 days a week category, so I multiply by BMR by 1.55.
I'm 6', so that's 72". I weigh 200lbs, and I'm 24. SO, my formula looks like this:
66 + (6.23x200) + (12.7x72) - (6.8x24)
66 + 1246 + 914.4 - 163.2 = 2063.2
2063.2*1.55 = about 3200. This is the amount of calories I need to eat per day in order to maintain my weight. If you want to gain, eat more. If you want to lose weight, eat less.
Yes folks, it's that simple (for the most part). You could do cardio, but it's all about the foods you eat.