13

Yes it is, this is the Formula when you dont know the VO2max (Maximal oxygen consumption) Male: ((-55.0969 + (0.6309 x HR) + (0.1988 x W) + (0.2017 x A))/4.184) x 60 x T Female: ((-20.4022 + (0.4472 x HR) - (0.1263 x W) + (0.074 x A))/4.184) x 60 x T HR = Heart rate (in beats/minute) W = Weight (in kilograms) A = Age (in years) T = Exercise ...


12

Trying to sweat more during a workout is an idea that's left over from sports with weight categories, like rowing, boxing, collegiate wrestling. The idea is that an athlete will put on extra muscle weight, then dehydrate him or herself right before an event or weigh-in to fit into a desired weight category. Most of the sports will allow the athlete some ...


12

Depends on the distance you are biking. Always use the physics behind every workout, to calculate the load, or calorie burn. In your example, you are adding 10 kgs to the weight of you bike. When you are biking on a flat surface, majority of the work is done is against friction between the road and bike's tires. The force of friction is uR where u is the ...


11

The first thing that separates extreme athletes from most of the rest of us is the amount of energy they require. It's true that when you need to consume 12,000 Calories to keep up with your training, you simply can't eat clean. It's easy to make up all the protein the body needs within that amount of Calories, so these athletes can eat pretty much ...


7

If this was a one-off, perhaps you don't need to do worry about it. However, if situations like these repeat themselves, it might be a good idea to simply observe, for a time, your eating habits and think about what might trigger these hunger attacks. (What follows are two observations of my own. They might or might not fit your sitation; please judge for ...


7

First of all Kudos for learning about the misconception, and adapting your approach. You're also going to have to tweak your question from "how to reduce belly fat" to "how to reduce fat", because as you now know, you will either lose fat all over your body, or not at all. Gaining muscle while losing fat That's the holy grail of fitness. The truth of it ...


7

Ability to hold a plank is determined mainly by the strength and endurance of your abdominal muscles. Having a protruding stomach is determined mainly by your level of body fat. The two are not related, so you can have strong abdominal muscles with a high body fat level, and you can have a low body fat level with weak abdominal muscles. Additionally, ...


6

I truly believe dietitians are underrated. I would suggest seeing one, even if it might cost money. Some supermarkets even have an in-house dietitian who could help you determine how to alter your meal plans, and then give a quick "tour" of the store so that you know where to buy those items. I do not think there is any one good time to go the gym. If that ...


6

First and foremost, anything you read online or in a book can at best be simple guidelines. It takes time to build your bull-crap meter, particularly for things you don't know a lot about. It helps to take a look at people who are successful at what you want to do with your life, and see what they did. Just be warned that if their site sounds like an ...


6

Some guys at Stanford did some actual experiments on this :) Got people to do various forms of exercise, such as sitting, running, and cycling. They measured the oxygen and carbon dioxide in breath, strong proxies for the actual underlying metabolic rate; whilst also measuring heart rate using one of five consumer wrist devices. They then ran a whole bunch ...


6

It's a fallacy that fat people unleash bigger bolts of strength. Can fat people hurt you? Absolutely! Why? Because Force = mass X acceleration and fat people have a higher mass; with a decent speed, the force generated can hurt you. It's the same reason why a fat person will injure you if they sit on you; the force (weight = mass X gravity) the weight exerts ...


6

Those seem to be several questions at once. Physical strength has both a neurological as well as a morpholocical component (1). It is true that resistance training allows you to activate a higher percentage of your muscle fiber ("Neural Adaption"). However, actual strength, as in being able to move heavier loads, depends on the absolute amount of activated ...


5

A trainer did research on me over a 3 month period as a part of his bachelors studies in sessions twice a week, one hour each. The subject (me) is a 37 (36 at the time) year old metal drummer with 22 years behind the kit who puts in about an hour behind the kit on average pr. day and does no other exercise. Here's some data. Average resting heart-rate: 49. ...


5

To answer your question, straight sugar is high in calories but low in fat. Its high in simple carbohydrates. That said, I'm not sure the advice you read was so great. It likely comes from the outdated belief that dietary fat/cholesterol equals fat/cholesterol in your body. Eat too much of any of the 3 macronutrient categories (protein/fat/carbohydrate) and ...


5

BMI isn't something you use to calculate your personal fitness, it is a statistical measurement and highly inaccurate for personal use. There are a lot of diets that 'speed diet' your weight down and don't care about muscle loss, what counts is the result on your scale to make them look efficient. Safe rates of weight loss are mostly determined by your fat ...


5

By gaining weight, I think you meant gaining lean muscle mass! And if this is your main concern, then here are a few rules you need to follow: Lift weights - especially heavy weights by focusing on the major muscle groups like chest, thigh, butt, back and core. Try squats, deadlifts, benches, chin-ups, bent-over rows and lat pull-down machine next time ...


5

Explaining all of this in detail will require whole books and not just a few paragraphs, so I'll try to be as brief and concise as possible. Think of your body as a machine that requires energy -which we count in calories- to function. Give it exactly the energy it needs, and you will neither gain or lose weight. Give it more, and you will gain; less, and ...


5

Taking a couple weeks off won't hurt your strength and could actually be beneficial over the long run as it will give your body some really good rest. I like doing a small deficit when I have to take time off of lifting, you could expect to lose a few lbs over that time. Be aware if you do go on a deficit during your time off you will probably have to drop ...


5

What they told you actually make sense in some contexts. The only way you could consume less calories with added physiological work is if you develop economicity in your motor skill. To be more clear, architecture of type I fibers allow you to produce less power stroke in the architecture of sliding filaments but at longer leghts compared to type II fibers. ...


5

Glycogen. Glycogen is stored glucose that your muscles use to move explosively. Moving heavy weights requires a lot of energy to be expended really fast. Your muscles use the stored glycogen to get that energy. You deplete it throughout the day, and you won't replenish it if you don't eat. Then you don't have enough when you workout, and you feel exhausted. ...


5

How I should adjust her portions and foods to help her make the weight loss she wants? 4kg reduction just by changing diet is not easy and could take a long while. So for starters, cut your goal in half and see whether you're satisfied with the speed of progress after that. Keep that in mind. Before taking a look at evening meals, make sure this isn't a ...


5

They're actually the same thing as far as this is concerned. A "Calorie" and "Kilocalorie" is the same when talking about nutrition and exercise. Your watch says you burned 3000 Calories in the day and your dinner was 373 Calories. What food companies choose to put on food packaging is regional and usually dictated by the government. In the United States, ...


4

Five kilometers is not much. In track and field, a 5 km race is confined to the track, and is considered "middle distance". This distance does not deeply tax the body reserves. What's most likely happening here is simply that you're going too fast. You may also not have developed you pacing skills. Without realizing it, you may be going faster at the point ...


4

I don't know what your body fat percentage is but you need to have around 10% to have visible abs, mine is lower and I still barely see them. One way to make your abs more visible is to do actual weighted ab exercises. Most fit people can do well over 20 situps which is no longer stimulating hypertrophy, if you try situps with some weight you may see ...


4

Worth noting, without data from an ECG (heart rate monitor) and face mask based gas analyzers, along with details of the gradient, wind speed, and surface there aren't any accurate equations. The best you can do is to estimate a VO2 (mL·kg-1·min-1) figure, and convert that into a Kcal one: Kcal/Min ~= respiratoryExchangeRatio * massKg * VO2 / 1000 Note: ...


4

Pretty late to the party on this one but thought it was worth adding that the JavaScript behind the runners world calculator is pretty simple. Looking at the function toolSubmit (which is called when the "Calculate" button is clicked) it's clear that it calculates calories burned as: calories burned = distance run (kilometres) x weight of runner (kilograms) ...


4

The only really accurate way to determine if you're gaining (or losing) fat is with a water tank. Fat floats, bones and muscle sink, and fluids don't really have much of a difference. Armed with that folks can figure out pretty accurately how much fat you have. That of course is incredibly unrealistic for 99.9% of the population. If the only exercise you'...


4

It's a tough answer, and it's based around your endocrine system. Your body releases insulin to direct fat cells to increase their storage. If you do not have an endocrine disorder (such as diabetes), your body will become more insulin sensitive as your body fat drops, therefore you will readily store more fat. The more insulin resistant you are, the less ...


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