Can you believe it? Summer is in full swing. For fitness enthusiasts, this is a great time to add value to your health programs because with the sun going down later, we find ourselves with more time at the end of the day to help meet our requirement for physical activity.

Can you believe it? Summer is in full swing. For fitness enthusiasts, this is a great time to add value to your health programs because with the sun going down later, we find ourselves with more time at the end of the day to help meet our requirement for physical activity. This is good news for someone just starting a new program or a veteran turning up the heat on an already existing one.

It all starts with getting a good nights sleep as often as you can, so that you stay fully rested to handle your physical and personal responsibilities every week. I hope each of you are having great results with your fitness programs already, but if not, I would like to remind you to never give up on trying. There is a system that will produce results for you, so just be patient until you find it. It has been my experience in weight loss and fitness that if you just keep staying with it, achieving your goals will not be very far away!

Of course we know that obesity is growing at an alarming rate. Over 50% of American adults are considered overweight. So it makes since that most who start an exercise program would like to lose weight or change their body composition.  Let’s take a closer look at what’s involved.

Body composition is defined as the relative percentages of fat mass and lean body mass that make up your total body weight. There are a number of factors that influence body composition. Some factors are uncontrollable such as genetics, age, and gender. Others, like diet and exercise are controllable. In general, a healthy body composition may be obtained through a sensible diet and regular physical activity. In most cases our goal is to have our fat mass decrease and lean body mass increase to produce a favorable percentage of body fat. Decreased body fat and body weight are achieved when a negative energy balance is maintained. A negative energy balance is achieved when daily energy expenditure exceeds daily caloric intake. This energy is expressed in calories. A calorie is a unit of heat energy.

However, energy expenditure is much more difficult to accurately measure since it is affected by a variety of factors. About 65-70% of daily energy expenditure comes from the Resting Metabolic Rate (RMR). This is the amount of energy used in a resting state which includes the Basal Metabolic Rate (BMR). The (BMR) is the minimum amount of energy or number of calories you need to sustain physiological functions of life. Another component of energy expenditure is the thermal effects of digesting the food we eat. This contributes to roughly 10% of daily energy expenditure. The remaining15-30% of energy expenditure comes from voluntary metabolism or physical activity. This includes occupational, recreational, and daily activities, which includes your exercise programs.

Losing weight, energy expenditure, and improving body composition can be very complex. Instead I challenge you to just keep it simple by sticking with the basics for safe weight loss and you are on your way. Strive to consume a caloric intake not lower that 1200 calories per day on a regular basis. Include foods that are low in unhealthy fat, cholesterol, saturated fat, and sodium. Keep your weight loss goals between 1 to 2 pounds per week. Include an exercise program that burns 300 calories per day. Drink 64-96 ounces of water, take your vitamins everyday and get plenty of rest. Lastly establish nutritional and physical habits that can be maintained throughout life. Balance and convenience are of the utmost importance when setting up your program!

Until next week please make it a healthy and nutritious day.  To get started on healthy nutrition products for weight loss, active energy, wellness, and sports performance contact Reggie @ Reggies Personal Training & Nutrition, 104 E. Main, Downtown Shawnee, (405) 613-0237, message on facebook at reggies personal training and nutrition.  Ask about the 24 day challenge that jumpstarts weight loss, tones you up, and keeps you healthy!