The Formula of Energy
Since energy requirements are affected by both the duration of the activity and the body weight of the participant, both of these factors should be taken into account. The energy costs of various activities can be roughly calculated by using the Energy Expenditure values presented below.

Example: What is the energy requirement for a 150-pound individual who walks at a 16 min/mile pace for 30 minutes?

1. Convert lb weight to kg weight.

150 LB ~ 2.2 LB/kg = 68 kg

2. Multiply the Energy Expenditure by the body weight (kg).

0.08 kcal/min/kg x 68 kg = 5.44 kcals/min

3. Multiply the energy expenditure per minute by the number of minutes.

5.44 kcals/min -x 30 min = 163 kcals

Beyond The Math

Hey, before you invest in a calculator, I recommend that you start walking or riding a bike right now. It is the easiest and quickest way to begin this entire tune-up, shape-up process.

Chances are, even if you are a decent bodybuilder, a little aerobic training and diet tightening couldn't hurt you.

Better yet, on your way to get the calculator walk or ride the bike. The point is to do it! Keep records for sure. In fact nothing works better over the long haul. Records allow you to look back at what worked and what didn't. Look at your current routine. Are you getting the results you want? Start keeping records and training more often.

You have to burn more calories than you take in to lose weight and the inverse to gain.

This is not rocket science! It's that simple, and yet it will take every ounce of your resolve to even approach a decent regular diet schedule, but YOU CAN DO IT! Give up TV and other worthless habits. Get off your butt, start training and really living. Aerobic walk in unique and beautiful places. Make it exciting for yourself. Buy a cool bicycle and go pedaling tonight.

If you have specific questions you can ask them by hiring me as your Personal Trainer right here online.

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