All Posts by Toni

How much should you eat? – The Diet Set up Part 1

If you have 30 seconds, read the summary If you have 10 minutes, read the entire post. Summary Use the Mifflin St Jeor formula to calculate your basal metabolic rate Multiply your basal metabolic rate by an activity factor to arrive at your maintenance calories Adjust your maintenance calories up/down depending on whether you want […]

Continue reading

Introduction to Weight Loss and Weight Gain

If you have 30 seconds, read the summary If you have 10 minutes, read the entire post. Summary Energy balance is the relationship between energy in (food intake) and energy out (daily living) At its most basic level weight gain and weight loss happens through manipulation of the energy balance Note the distinct difference between […]

Continue reading

How to get Fit – Start your journey now!

If you have 30 seconds, read the summary. If you have 15 minutes, read the entire post. Summary Training is more than just a physical pursuit, more often than not it becomes a journey of self-discovery and personal development Setting the right goals will put you in the right mental state and prepare you for […]

Continue reading