Here is a simple formula that will work out roughly how many calories you should be consuming per day. It is approximate, but it will definitely do the job.

Weight in Kilos x 2.2 x Activity factor(see below) = Total calories per day

Example: If I weight 74kg, and I exercise 4 hours per week, my caloric equation would be;

74 x 2.2 x 17= 2767 calories per day. 

To lose 500g per week, subtract 500 calories per day.

It is important not to restrict calories too much, as your body might feel the need to go into survival mode and hold onto the food you are eating, so gradual weight loss is the key!

Activity Factor

< 1 hour weekly = 14

2 hours weekly = 15

3 hours weekly = 16

4 hours weekly = 17

5 hours weekly = 18

6 hours weekly = 19

7 hours weekly = 20

8 hours weekly = 21

9 hours weekly = 22

10 hours weekly = 23

11 hours weekly = 24

12 hours weekly = 25

NOTE: The hours above should be adjusted to only include the actual time actively exercising. In a typical gym workout, only 25% – 50% of the time would be spent actively training. In one of my outdoor group training sessions, 90% of the time is spent actively training!

Take me to Calories Part 2

Troy Shipsey

Fitta Bodies Personal Training

Group Training Centennial Park, Sydney

More often than not these days, our shopping trolleys are filled with harmful chemicals which are doing us long term harm. I am always on the lookout for products that contain less or no chemicals and are good quality at the same time. There are a lot of products out there which claim to be healthy, but often fall short of expectations in quality.

I have found a few items in Coles or Woolworths, which means they are going to be reasonably priced and easily accessible.

Anti Perspirant

Anti perspirant is an item which should be avoided at all costs. It contains aluminium which is pore clogging and has been associated with cancer and aluminium. Most deodorants that don’t contain chemicals simply don’t work. In fact, I have tried some that actually gave me BO, believe it or not, I’m serious!

I have found a natural antiperspirant which seems to work. It is called “Freedom Body” and it is available from Coles on the health food section.

Dried Fruits

Almost all dried fruits contain a preservative 220-sulphur dioxide. It has been known to provoke gastric irritation, nausea, diarrhoea, skin rash, asthma attacks, destroys vitamin B1, is difficult to metabolise by people with kidney disfunction and should be avoided altogether by people suffering from conjunctivitis, bronchitis, emphysema or cardiovascular disease. So why is it in our food???

There are a few brands of  dried fruits out there without this or its partner preservatives(221 – 227) present.

You have to take the time to check the labels on the pack.

Toothpaste

Most toothpaste contains a petrochemical called sodium lauryl sulphate. This is what makes it foam. It is also in many other products such as shampoo, shower gel etc. I have found a toothpaste in the healthfood section of Coles called “Natural – Herbal and mineral toothpaste” There is also one on Woolworths called “Naytura” – it is the Woolworth’s own brand.

Washing powder

When we wash our clothes in chemicals, we then wear those clothes and have the chemicals in contact with our skin all day long. This may not seem important, but something that isn’t well know is that the skin is one of the best ways to get something into the blood stream. Think about nicotine patches etc.  So, I have found a wash powder that whilst it isn’t perfect, it is better than other choices. The brand is “Aware”. It has no fragrances, optical brighteners, petrochemicals or phosphates.

Remember, long term health is not just about food and exercise… But is does help  

Troy Shipsey

Fitta Bodies Personal Training

Group Training Centennial Park, Sydney