What it takes to stay fit

i have broken the specs i wore in the pic above.. need to find a replacement

i did a bit of reading on staying fit essentials and agree three key items to maintain your physical fitness..

one (1): build lean muscle mass to burn more calorie all day long..

two (2): regular cardio exercise to burn excess calorie and make your heart and lungs stronger..

three (3): eat food with sufficient nutrition to optimally fuel your body..

how am i currently doing?

one (1): i have yet to start any muscle building training.. i hope to do some hill climb training some time after week 3 Sept'10..

two (2): training has been good for these few days.. i hope to increase milage/ duration of my training some time in week 3 Sept'10..

three (3): i need to be more aware of my daily optimal nutritional needs.. reduce eating spicy foods and junk food.. avoid when possible consumption of high calorie foods (this one will be hard)..

know your maximum calorie intake pls..

(fish and chips= 848kcal)

(nasi lemak= 463kcal)

(mee rebus= 555kcal)

(sausage mcmuffin + hash brown= 570kcal)

ensure proper diet for better performance is a must for most runners.. hence, you would also require to know your daily maximum calorie intake.. how to calculate?

first, you need to know about BMR (basal metabolic rate).. BMR is the amount of energy required while at rest (sufficient only for the functioning of vital organs.. eg, heart, kidney, lung, ect..) the formula:

Men: BMR = 66 + (13.7 x weight in kg)+(5 x height in cm)-(6.76 x age in years) Women: BMR = 655 + (9.6 x weight in kg)+(1.8 x height in cm)-(4.7 x age in years)

example:
Men: BMR = 66+(13.7 x 70) + (5 x 170)-(6.76 x 30) = 1672.2

next, you need to know your activity multiplier.. from no exercise to twice per day exercise.. choose your multiplier:

no exercise = BMR x 1.2
1-3 days per week = BMR x 1.375
3-5 days per week = BMR x 1.55
6-7 days per week = BMR x 1.725
twice per day = BMR x 1.9

example:
activity multiplier = 1672.2 x 1.375 = 2257.47 calorie/day

Note: find out more of local food guide here..