Calories In : Calories Out Disorder

I hear it from every nutritional pro, "It's all about calories you take in versus calories you expend."

I can't lie... I KNOW they are absolutely right. HOWEVER, the major problem translating this short phrase is folks will try to shorten it even more! So instead of calories in and calories out I hear people speak of just the calories in portion. People wanting to lose fat, maintain muscle and reap the benefits of looking damn good naked (which is the definition of "toning") end up screwing this simple formula up by eating too little.

Why?

Simply they are ignorant to the second part of the phrase "calories out". I know, you are already typing away to get off my blog, but just hold on and allow me to explain. We all know it takes some fuel (calories) to make our human body machines function properly on a daily basis. However, we do not all understand how much fuel a person will need and what effects this caloric number. Understanding this is KEY to being able to apply calories in versus calories out. Now, I'm not going to get overly complicated here, I will quickly explain the basics behind the madness.

First and foremost your caloric intake must ALWAYS stay above your RMR (resting metabolic rate). This is the amount of calories you need to function optimally. Your body already expends a good deal of calories without a mind-numbing treadmill or 100 useless crunches. Typically a healthy non-obese person will need to eat their weight x 10. So if you weigh 150lb, you will need to eat at least 1500 calories. Simple "ballpark" formula.

Next, you need quality calories. IHOP for breakfast and Pizza Hut for dinner ain't gonna cut it. Get lean proteins, plenty of vegatables and keep off the extra carbs and starches. Unless you run around the block 24 hours a day, carbing up is not too smart. Stay lean you need to go easy on the carbs.

Third, if you want to drop the fat you need to raise your calories out above your COA (cost of activities) which includes daily stuff and adding the gym in. You to do enough to stay above your calories you are taking in. Word to the wise choose your activities wisely. Specifically jogging miles and miles and spending several hours stretching in a class....is a joke. I have written many articles to aid in the calorie burning agenda. Just check out thefitnessroad.com for more info.

Okay that is it for the basic look in clearing up the calories in versus calories out disorder I see time and time again.

Dara Torres - No Pink Dumbbells Real Training

If you don't know you definitely should check out this article in NY Times. Athletes dare the impossible and this amazing woman has just raised the bar for the elite. Well, she really HURLED the bar into space.

I won't bore you with redundant details. The point I'm making here is she did this all and is a full time mom. She answered interviews perfectly. She basically said what I would say to all potential female athletes and average janes. You have to focus on a balance in your life with emphasis on the recovery and nutrition. You have to actually train with REAL weights and use speed and power. Tony Gentilcore coined a pronoun for the types of weights most women go for in the gym, useless paper weights.

So, I'll say it again just because Dara Torres is proof for older ladies to get a clue. You want to look good naked and stay that way for life:
- Eat enough to maintain muscle but less than the cost of your daily activities. If your not eating at least 1600 calories your fooling yourself.
- Lift weights that cause a demanding overload for the exercise you choose. Leave the pink dumbbells to the ass clowns.
- Recover properly....your body must heal for you to be able to reap your goals.

Check out thes pics of this outstanding athlete and mom: