We are a society that runs on numbers. Some might say that we are obsessed with numbers.
Numbers are straight forward and usually easy to understand depending on what they are trying to show us.
Well, as your fitness coach, I find it as part of my duty to show you exactly how numbers apply to your fitness and fat loss goals.
3500 – The number of calories you MUST burn more than the amount of calories you take in to lose one pound of body fat per week. The only sure way to tell if you are burning enough excess calories to safely and permanently drop a pound of body fat per week is to eat well, workout six days per week, and then weigh yourself every 7 days and see what you results are like. That recipe won’t let you down provided you work hard and stick with it.
180 – The minimum number of minutes per week you MUST dedicate to cardio to help burn excess body fat. Preferably those 180 minutes would be spread over six days a week, meaning that you are doing 30 minutes of cardio each of those days. But if you do 15-20 minutes after your strength training sessions and then 35-45 minutes on your cardio only workout days you will reach that 180 minutes easily and routinely.
50 – The percentage number of your body weight in ounces of water per day you should be drinking. For example, if a person weighs 150 pounds, they should be drinking about 75 ounces of water or more per day. Take the opportunity to measure out the ounces of water you should be drinking and then see how well you do throughout the day. Getting enough pure, clean water should be one of the easiest daily habits you perform for better fitness and fat loss benefits.
6 – The number of days per week that you MUST do rigorous exercise to help shape, tone, and strengthen up your body. Five days per week is still very good and will lead to good improvements, but there will be some things left to be achieved. Four days per week is okay and will help you see some good improvements, but you will plateau and feel like you’re still a long way from your original goals. Three days per week will barely allow for any improvements, but it is better than nothing. I won’t even go into two days or less. Six days of working out with one day of good rest is perfect for optimal health and fitness.
5 – The number of meals/snacks/feedings per day you MUST eat to support your metabolism, energy levels, and fat burning efforts. I’ve see this number illustrated very well over the years. Many clients would only eat about three to four times per day and their results were okay or non-existent (depending on what their exercise habits were like). On the other hand, clients who consistently ate five times per day consistently got rid of 1/2 to 1 pound per week. It’s hard to believe how much of an impact just eating well will have on your results, but it does. If your body knows it will be getting good, consistent calories everyday, it is more than willing to get rid of excess calories in the form of body fat. Calories in, calories out.
There you have it. Some cut and dry numbers you can develop your fitness lifestyle around that will lead you to better results.
All you have to do is apply them. Simple as that.