Calorie Burning Guide

Video Transcript

"Hi this is Mike Quebec again and this segment is how to burn calories or keep track of the calories you are burning. And that is collaborating upon your caloric intake. There is a formula for calorie counting that a lot of people use. And basically you determine how active you are and you determine the weight you would like to be and you multiply that. The factored numbers for your activity level are ten, thirteen, fifteen, and twenty. Let me repeat that again, factors for activity levels are ten, thirteen, fifteen, and twenty. A factor ten is someone who is severely overweight, dangerously overweight and is also sedentary. A factor thirteen is somebody who is sedentary and overweight but minorly overweight not dangerously so. A factor fifteen is somebody who is moderately active not a professional athlete but moderately active. And a factor twenty is somebody who is one not obese, and two extremely active and when we define extremely active, it's somebody who exercises more than one hour, one hour or more I should say and more than three times a week. I'm going to use myself as an example. I am a factor twenty because I actually exercise more than one hour everyday pretty much. And I'm a hundred and fifty pounds and that's the weight that I would like to maintain. And since I'm a factor twenty I multiply my factor number which is twenty by my target weight which is one hundred and fifty and therefore my caloric intake should not exceed three thousand calories. So how to burn calories. Keeping that in mind, I've kept track of the food that I've taken in, I've looked up what they are and I know how much they are, so for instance, this is very bad for a fitness instructor but I've eaten some Kentucky fried chicken. A drumstick, extra crispy drumstick for instance is about a hundred and seventy calories. Let’s say for the sake of argument I've exceeded three thousand calories, that's my intake and I had an extra drumstick so now I'm at three thousand one hundred and seventy calories. Well I want to burn off that one hundred and seventy calories, so I take one of the activities which is one of the high burn activities for instance jumping rope. Ten point five calories a minute. That's rope jumping. I take that one hundred and seventy and divide that by ten point five and that will give me the amount of time of rope skipping I should be doing to burn that off. It's a little involved but knowing from experience, I used to weigh one hundred and ninety, I am now one hundred and fifty pounds. This method works and it doesn't limit you to what you want to eat. Provided that you stay active and you try more or less to maintain a healthy well rounded diet."