RED TEAM Week 12 Exercise Challenge - Drop 1%
 

You all know that I'm a little bit geeky about numbers......so I'm going to give us a math exercise challenge! :devil:

This is going to sound a bit complicated, but once you work through it I think it will be enjoyable. And hopefully we'll see great results!

I'm going to put my stats in as an example.
1. Starting Weight - 166.4
2. Weight to Lose - (166.4 * 0.01) = 1.7
3. Calories Deficit to equal weight loss - (3500 * 1.7) = 5950
4. Calculate BMR - female, 166.4lbs, 5'6", 24 = 1569
I use this website - http://www.fitwatch.com/qkcalc/bmr.html

Okay, so these are the set in stone numbers. Next comes the tricky part. You need to decide how you are going to get your calorie deficit. Being as this is an exercise challenge you know you are going to have to exercise, but you get to decide how much of your deficit will be diet. It is strongly recommended that you do not go below 1200 calories per day.

Those of you who have a HRM can track their calories burned on their monitor. If you don't have one, first I highly recommend that you get one (my absolute favorite workout thing I've ever bought), and second, there are numerous website available that can give you an approximate calorie burned for just about any type of exercise based on your perceived intensity level and the number of minutes you spend doing it. Here are a couple that I have used in the past.
http://www.healthstatus.com/calculate/cbc
http://www.myoptumhealth.com/portal/...ned+Calculator

I hope I managed to explain that properly. If anyone has any questions, or would like help calculating their numbers, feel free to send me a PM and I'll help you work through the numbers. Right now I'm stuck on a seeminly endless plateau, but before that I had excellent results using this method. I generally lost within 0.1lbs of what I calculated each week.

BURN IT!!! :D

Starting Weight - 166.4
Weight to Lose - 1.7
Calories Deficit Needed - 5950
BMR - 1569

Monday - 208 diet deficit + 805 burn = 1013 calorie deficit
Tuesday - 168 diet deficit + 806 burn = 974 calorie deficit
Wednesday - 195 diet deficit + 0 burn = 195 calorie deficit
Thursday - 210 diet deficit + 743 burn = 953 calorie deficit
Friday - 184 diet deficit + 693 burn = 823 calorie deficit
Saturday - 95 diet deficit + 836 burn = 931 calorie deficit
Sunday - 180 diet deficit + 755 burn = 935 calorie deficit
Total Calorie Deficit - 5824 / 5950

Final Weight -
Weight Loss -

Starting Weight - 164
Weight to Lose - 1.64
Calories Deficit to equal weight loss - 5740
Calculate BMR - 1515.3

Monday - 274
Tuesday - 843
Wednesday - 1008
Thursday - 1008
Friday - 1008
Saturday - 1008
Sunday - 1008

Total Calorie Deficit - 6157 / 5740 :woohoo:

1. Starting Weight - 315
2. Weight to Lose - (315 * 0.01) = 3.15
3. Calories Deficit to equal weight loss - (3500 * 3.15) = 11,025
4. Calculate BMR - female, 315lbs, 5'10", 25 = 2234

Monday- 1,422 exercise and daily activities + 434 diet deficit =1,856
Tuesday- 134 diet deficit + 2,743 exercise and daily activities = 2,877
Wednesday-
Thursday-
Friday-
Saturday-
Sunday-

Total calorie deficit: 4,733/11025

oops....posted in the wrong thread

Starting Weight - 147.6
Weight to Lose - 1.5 (rounded up from 1.476)
Calories Deficit needed - 5250
BMR - 1468

(Will use my HRM to calculate calorie burn)

Monday - none (found this challenge Tues nite)
Tuesday - none
Wednesday -
Thursday -
Friday -
Saturday -
Sunday -

Calories Deficit: 0 / 5250