Calories come from macronutrients, which many of you may know as carbohydrates, proteins and fats. Macronutrients differ from micronutrients in major two ways: they are required in large amounts by the body and provide energy. Micronutrients are required in much smaller amounts (hence the micro-) and have important structural and functional roles but don’t provide energy.
A diet balanced in these three macronutrients is important for meeting the body’s broad needs. For example, carbohydrates largely fuel our brains and physical activity, proteins are used to build and maintain lean muscle, and dietary fats contain important building blocks for all cells in the body.
You’re probably well aware that consuming too many calories leads to weight gain. Eat too many calories from any of the 3 macronutrients, and they’ll be converted to fat. Conversely, consume fewer calories than you expend and those fat stores will be used up to produce energy. Weight maintenance is the fine art of energy balance.
It seems very calculated but equating calories to pounds of fat is really just a scientific approximation.
Here’s a quick overview of the math:
Thanks to MyFitnessPal for this great information!
POUND gets you drumming away up in the air and on the ground through your entire workout. It's so addicting and fun you hardly notice how hard you are working. Founded by Kirsten Potenza and Cristina Peerenboom, Pound is a full-body cardio jam session, combining light resistance with constant simulated drumming. The workout fuses cardio, Pilates, isometric movements, plyometrics and Isometric poses into a 45-minute series. Burn between 600 and 900 calories per hour, strengthen and sculpt infrequently used muscles, and drum your way to a leaner, slimmer physique – all while rocking out to your favorite music!
Through continual upper body motion using lightly weighted drumsticks, called Ripstix™, you'll turn into a calorie-torching drummer, Pounding off pounds as each song flies by. We recommend you use RipStix for maximum effect and maximum fun. But if you don't have them, you can improvise with light weights at home.
Check out these three POUND workouts on MoveMeFit!
You can access these workouts and more by signing up here.
For this week's Wednesday Workout, we want you to get your heart pumping to this cardio workout. Start Here with Kelly Coffey-Meyer will get you started on your health and fitness journey from the comforts of your own home. With this 30 minute session, you will go through an easy-to-follow cardio workout. Start Here is also great for working around minor limitations, post-pregnancy comebacks, graduating from a beginner status, or having stopped working out and just need to start back up. No equipment is required for this workout, but grab a pair of weights to increase the intensity.
Get ready for an intense workout! Sandra Koulourides Horizontal Conditioning workouts will make you burn!
Horizontal Conditioning is core and so much more. It works your body from head to toe, from the inside out. It has best been described as “pilates on steroids”. Horizontal Conditioning gives you total body definition, endurance and strength. You get lean and defined muscles without bulk. To change your body, you have to challenge it. That is what Horizontal Conditioning is all about - it puts the “work” back into the workout. These workouts deliver amazing results.
101 Club, Getting Started, Getting Stronger, and Get Rolling are the four beginning workout series.The first three require no equipment and the last one requires only a stability ball. You will be using your body weight for resistance. These workouts are challenging, but exercises are basic. The beginning workouts are a great way to start training horizontally. As you get stronger, you can add intensity to these workouts by doing the workouts at a decline (i.e. put your feet on a low bench/step, hands on floor).
As you become stronger and are ready for more intensity, you can try Horizontal Conditioning Volume 1 and 2, and Hard Core Club 1 and 2. You will need some space and basic props (i.e. step, risers, weights, bar, gliding discs/towels). You can improvise these props with items around the house (canned vegetables for weights, towels for gliders and staying on the floor instead of a step.)These workouts are much more challenging than the Getting Started series.
Check out two Horizontal Conditioning workouts below. Pick your level and get horizontal!
Take the time today to give your muscles a thorough stretch. Do this routine after your workout, or after a long day while your muscles are still warm! Amy Dixon will take you through exercises that will improve you flexibility and balance.
We came across this new sitting approach in the office, a stability ball set in a plastic casing that both keeps the ball more stable and provides back support. It got us thinking, does this counteract all the benefits of a stability ball? And which is better, sitting on a stability ball or using a standing desk? So we pulled out the text books (err...Google machine), and did some digging to find out which approach you really should be doing at work.
Of course, in any of these three options, making sure you are set up in an ergonomically correct position is critical. Proper ergonomic design is necessary to prevent repetitive strain injuries and other musculoskeletal disorders, which can develop over time and can lead to long-term disability. You can find out more on ergonomics here. For the sake of comparison, we assume you are engaging proper egonomic practices.
While there is not a clear winner, sitting for prolonged times is not recommended by many health professionals. Standing has drawbacks as well. Ultimately, mixing your sitting (either at a chair or on a stability ball) and standing ratio in a 50:50 split is the winner!
Consult your doctor for a plan that is specifically recommended for you.
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