What's Your Input and Output?

Teammates, losing your love-handles and losing 10lbs means you need to focus on two things: Output and Input. Output is the number of calories you burn in a given 24 hr period, and Input is the number of calories you eat in a given 24 hr period.

Output:
• Make sure you’re conducting some long cardio workouts – run/jog/fastwalk, bike, swim – whatever, at least three 60 min sessions a week where your pace should be where you can speak 10 words or so before taking a breath.
• Secondly, make sure when you conduct your bodyweight exercises – pushups/crunches/squats/lunges/pullups (this is all you need) – you should progressively make them harder, to the point of muscle failure (form failure). This will help you build muscle which will in turn raise your metabolism (your ability to burn more calories at rest in a 24 hr period).

Input:
• A simple formula is to eat for your target weight. For example: let's say you’re 210lbs, but your target weight is 200lbs – then you’d multiply your target weight by 10 for 2000 calories per day.
• Now if you’re ramping up the muscle building exercises and trying to really build more muscle, you’ll need to supplement more protein and should also consult with a nutritionist (which I am not). Eat more often but in smaller amounts – try eating 6 meals a day to stave off hunger pains.
• Drink half your body wt in fluid ounces of water/day (e.g. you weigh 200lbs, then drink 100 floz of water/day).

Most importantly, don’t you dare ever give up! Stay Fired UP and let me know how it goes!

CHARLIE MIKE -- ALDEN