HOUSTON TEXANS STRENGTH & CONDITIONING PROGRAM ...

want to lose one pound of fat per week without exercising (bad decision). You must
eliminate 3500 calories from your weekly intake to do this.
This caloric restriction must be spread out over seven days. Divide 3500 calories (one
pound of fat) by seven days to determine how many fewer calories per day you must
consume to lose one pound of fat that week.
3500 calories = 500 calories (take in 500 fewer calories per day)
7 days
The answer Take in 500 fewer calories per day than you need to maintain your body
weight, and you’ll lose one pound by the end of the week (500 calories x 7 days = 3500
calories = 1 pound of fat).
How Many Calories Per Day
There is a formula you can use to help give you a guideline regarding how many
calories you need to begin losing weight.
Multiply your body weight times 15 calories. Then subtract 500 calories. This
will give you the approximate number of calories you must consume each day that week
to lose one pound of fat.
Let’s assume you weigh 250 pounds. Observe how you would utilize the above
formula to calculate how many calories you must consume daily to lose one pound of fat
in seven days.
250 pounds
x 15 calories (standard used when losing weight)
3750 calories (number needed to maintain 250 lbs.)
- 500 calories (deduction per day for 7 days = 1 lb. of fat)
3250 = number of calories to be consumed daily for one week
To lose one pound of fat in a seven-day period you can only consume 3250 calories a
day. At the end of the seven-day period a one-pound loss will be observed. To lose an
additional pound the next week, and each succeeding week, you must recalculate the
formula based upon your new body weight (249 pounds x 15 calories = 3735 - 500
calories = 3235 calories /day for the next seven day period).
Burning calories Via Exercise.
Do not lose more than a pound of fat per week through calorie reduction. Any
additional fat loss should come from caloric expenditure (increased activity). To lose
two pounds of fat per week (via calorie reduction) you must reduce your caloric intake by
1000 calories a day.
A 1000-calorie decrease from your normal daily intake may not provide you with an
adequate amount of energy each day. Do not reduce your daily caloric intake by more
than 500 calories. Any additional weight loss should come from exercise. Most diets
fail without some form of aerobic exercise to compliment the caloric reduction.
Spot Reducing
Spot reducing is impossible. You can’t lose fat from one part of the body. Excess fat
in one area of the body is an indicator of additional fat displaced throughout the entire
body that may not be as visible. Fat loss must come from the entire body, not just from
the area of excess.
Anding/Riley/Wright 13