by Rupe | May 31, 2008 | Workout Log
It sounds like you’re referring to a “calories in vs. calories out” type of equation. First you need to understand that one pound of fat is made up of roughly 3,500 extra calories. So in order to lose one pound of fat, you need to create a caloric deficit of 3,500 calories.
Basically, you can create a deficit of calories in three different ways:
1. Eat fewer calories than you burn each day. Keep in mind that your body burns calories all day long as part of your basal metabolic rate (BMR), because it takes energy (calories) for your body to perform basic physiological functions that are necessary for life—breathing, digesting, circulating, thinking and more. On top of that, physical activity (bathing, walking, typing and exercising) uses even more calories each day.
It’s not important for you to know what your BMR is. Your SparkDiet has already estimated your BMR based on variables like age, gender and weight, so you don’t have to do any calculations. The calorie goal recommended in your SparkDiet plan will help you create a caloric deficit and lose weight.
Example: If you eat 500 fewer calories each day for a week, you’ll lose about one pound of fat (500 calories x 7 days = 3,500 calories). Again, keep in mind that your SparkDiet has already done these calculations for you, so simply follow the calorie recommendations on your plan (don’t eat less than is already recommended).
(more…)
by Rupe | May 20, 2008 | Mad Musings
Senate Armed Services Committee – completes work on FY 09 NDAA
FY 09 SASC – National Defense Authorization Act (NDAA)highlights
Senate Armed Service Committee completed its Mark-Up of FY 09 National Defense Authorization Act; a brief summary follows; A detail summary of the bill is available here also for  past bills click here
Markup Highlights
• Authorizes a 3.9 percent across-the-board pay raise, 0.5 percent above the budget request;
• Authorizes $26.1 billion for the Defense Health Program, which includes the $1.2 billion necessary to cover the rejection of the Administration proposal to raise TRICARE fees;
• Authorizes $125 billion for military personnel, including costs of pay, allowances, bonuses, death benefits, and permanent change of station moves;
• Requires the Secretary of Defense to develop a comprehensive policy to prevent suicides by military personnel;
• Requires the Secretary of Defense to review DOD and military service policies on deferment of deployment of female service members following birth of a child; and
• Requires the Secretaries of Defense and Veterans Affairs to continue the operations of the Senior Oversight Committee to oversee implementation of Wounded Warrior initiatives. Click here to read more…
Â
Â
by Rupe | May 18, 2008 | Money Matters
By RON LIEBER; Published: May 17, 2008
The stark truth about managing our money these days is that we are mostly on our own
Few employers want us aroundfor 40 years, so our income is likely to have ups and downs and disappear altogether for brief periods between jobs. Saving for retirement is now mostly our responsibility, too. Health insurance, for those of us who have it and manage to keep it, requires increasingly large amounts of money out of our pockets. The list goes on and on.
At the same time, all sorts of individuals and institutions have smelled opportunity and lined up to peddle their wares, resulting in an explosion of credit cards, bank products and advisers of various stripes. Some of this is helpful because competition has led to lower costs. But in other instances — say, newfangled adjustable-rate mortgages — the result has been painful.
Complicating all of this is the housing downturn, which has affected the largest asset in many portfolios. Rising fuel and food prices along with tougher loan standards do not help.
Given the stakes, it is hard to avoid the persistent low-grade fear that we have made wrong choices or cannot find the right ones, even though they are out there somewhere.
“There’s no guarantee that the choices will be available, attractive or appropriate for everyone,†said Jacob
S. Hacker, a political science professor at Yale University and author of “The Great Risk Shift,†which looked at how corporations and governments have pushed financial responsibility onto individuals. Read on…
by Rupe | May 10, 2008 | Inspiration, Mentoring
I believe that everyone should have rules or principles that guide them – baseline that they come back to time and time again to keep them anchored. Below are mine:
1. DECIDE WHAT YOU WANT TO DO IN LIFE AND SET GOALS
2. BACK GOALS WITH DETERMINATION; BE PERSISTENCE – BOUNCE BACK
3. LOVE YOUR WORK…WORK YOUR LOVE…COMMIT YOURSELF.
4. COMMIT YOURSELF TO A LIFE OF LEARNING – READ OFTEN AND WIDELY
5. USE YOUR TIME WISELY…DON’T WASTE A MINUTE
6. SAY TO YOURSELF I AM A GENIUS; REGARD YOURSELF AS THE GREATEST
7. FOLLOW THOSE WHO ARE GOOD…ASSOCIATE ONLY WITH SUCCESSFUL PEOPLE.
8. TREAT EVERYONE WITH RESPECT; BUT WITHDRAW IT IF IT IS UNDESERVED
9. GUARD YOUR INTEGRITY AS A SACRED THING…BE TRUE TO YOURSELF
10. LIVE YOUR LIFE AS THOUGH YOU WOULD LIKE EVERYBODY TO FOLLOW YOU.
11. USE YOUR CREATIVITY…WORK HARD AND YOU WILL SUCCEED!
by Rupe | May 3, 2008 | Mad Musings, Workout Log
by Stew Smith
To lose weight, there are a few factors that you must consider for any weight loss program to be effective. If you remember the following formulas, you should be able to lose weight in a healthy manner and better yet, KEEP IT OFF!
Formula #1: Calories OUT > Calories IN = Weight Loss
This formula is as basic as weight loss gets. If you exercise more calories than you eat at the end of the day, you will lose weight. Creating a calorie deficiency at the end of a day does not mean you have to
starve yourself. In fact, decreasing your calories too much can have an opposite effect on the body and cause what I refer to as CAMELMODE.
The human body is built for survival and when we receive too few calories and not enough water, we can actually shut down our metabolismto a point where you will not burn fat and store water. So, you will not lose weight, but you could gain weight by the increased water retention.
This is where Formula #2 comes into play: Water + Oxygen = Fat burning
Basically, the body needs water and increased oxygen to burn fat as an energy source. The water intake should be anywhere from 1/2 gallon for women and up to 1 gallon a day for men. See the “Water Plus Oxygen Equals Weight Loss” article if you are concerned about drinking “too much water.”
As you add more water to your system, your body will be able to use the retained water for excretion, prompting almost immediate weight loss that is healthy. This is not the same as sitting in a sauna and
sweating which actually DEHYDRATES you. Adding water will REHYDRATE you and enable the body to burn more fat (as long as you increase your oxygen intake by doing some form of exercise). Walking, swimming, biking, jogging, calisthenics, and even yard work can help with working your cardiovascular system.
Here are some sample calorie expenditures for a variety of activities for people who weigh 130 – 190 lbs. If you weigh more that 190 lbs you will actually burn slightly more calories than a lighter person. Continue reading….
