Many people want to drop weight and know exercise is key, but don’t realize the calorie deficit that needs to occur with their food intake. Your RMR or Resting Metabolic Rate  is what your body burns at rest. It is the number of calories needed to fuel ventilation, blood circulation and temperature regulation, as well as the calories are required to digest and absorb consumed food and fuel the activities of daily living. Active people are generally advised to consume 1.5 to 1.7  times their calculated RMR to maintain weight.

To calculate your RMR click here and simply plug in your height, weight and gender. The table will give you an RMR  based on your activity level. Remember that in order to maintain weight 1.5 times the RMR is your caloric allotment per day. In order to lose weight, you want a 500 calorie deficit per day.

If you want to lose weight, be honest about your activity level, and choose the RMR that correlates with your true activity level. Multiply that RMR by 1.5 and 1.7 and then subtract 500. 

HIIT (high intensity interval training) is a great way to get a long EPOC and burn max calories throughout the day.  (EPOC or excess post oxygen consumption is linked to greater calorie burn after exercise) HIT this workout hard  – its only 16 minutes long (20 with rest) and you will be burning off calories for the next 12 to 24 hours! Get interval training app ideas here.

interval training

 

HIIT WORK is most fun with a partner to push with!

HIIT WORKOUT

Warm up well with plenty of dynamic work.

Stretch calves, quads, glutes, chest and triceps. Do waist rotations for your back. 

Set 1: 20 seconds work 10 seconds rest – 8 rounds 

Rounds 1, 3, 5, 7 High Knees- get knees up above waist! 

Rounds 2, 4, 6, 8 Jumping Jacks  – Get full shoulder ROM, arms can move through center if moving arms up and to sides aggravates a shoulder injury

1 minute rest (remember that this is when your cells recover and gain the ability to burn more fat!)

Set 2: 20 seconds work 10 seconds rest – 8 rounds 

Rounds 1, 3, 5, 7 Mountain Climbers

Rounds 2, 4, 6, 8 Skaters

1 minute rest

Set 3: 20 seconds work 10 seconds rest – 8 rounds 

Rounds 1, 3, 5, 7 Jack Squat

Rounds 2, 4, 6, 8 Bounding

1 minute rest (remember that this is when your cells recover and gain the ability to burn more fat!)

Set 4: 20 seconds work 10 seconds rest – 8 rounds 

 Rounds 1, 3, 5, 7 Burpees!

Rounds 2, 4, 6, 8 Russian Flutter Kicks

1 minute rest (remember that this is when your cells recover and gain the ability to burn more fat!)

Stretch full body for 10 minutes, and ROLL BABY ROLL!!!

 

Gumsaba Fitness Class schedule Friday 9/5/14

 

5:30AM Womens only Sunrise class – Coach Michelle – Rockstar Relay!

 

5:30AM Sunrise Danville Mens only class – Coach Joel – Cardio HIIT MAN

 

6AM Sunup Moraga Womens only Class – Coach Briana – Circuit Pull vs Push

 

8:15AM Sunrise Moraga Womens only Class – Coach Briana – Circuit Pull vs Push

 

9AM Sunshine Walnut Creek Womens only class – Coach Michelle – Rockstar Relay!

 

11:30PM Cytosport Boot camp Lite Benicia – Coach Michelle (private class) Partner Obstacle course

 

12:30PM Cytosport Boot camp Benicia – Coach Michelle (private class) Tabata HIIT Circuit

Gumsaba Outdoor Fitness Class schedule Saturday 8/30/14

 

8:30AM Sunshine Walnut Creek Co-Ed class – Coach Michelle – LIIT to HIIT