Top 3 answers to the most commonly asked health and fitness questions right here.

top 3 answers

 

1. How much water should I drink?

2. What is gluten?

3. How many calories should I eat?

 

I get asked these 3 questions at least 5 times a week. And I wish I had clear cut answer for #3, although I do have a pretty accurate formula for determining how many calories you should get a day, but we’ll get to that in a moment.

Let me start by answering them in order:

1. How much water should I drink everyday? – Water is incredibly important to healthy mental and muscular performance. As our bodies are about 60% water, you can see that not getting enough H20 can be bad for your health.
On the other side of the coin, getting too much water can be a bad thing. Excess water intake can cause your body to pee out sodium, which an important electrolytic mineral when ingested in the proper amounts. When your sodium levels get to low, you run the risk of passing out – and waking up in heaven.

So how much water is just the right amount for YOU? Use this calculation to figure it out:

Your weight ÷ 2 = ounce of water you need daily.
Of course, you’ll need more water on the days where you workout really intensely or have a higher sweat rate, but this is a good, safe calculation to use.

Oh yeah: did you know that proper water intake can help alleviate the symptoms of diabetes, high blood pressure, and nagging joint pain?

Moving swiftly on…

2. What is Gluten?-

This question has been growing in popularity for the last few years. Gluten is a glue like substance found in grains such as wheat and rye.

While most peoples guts can handle gluten with relative ease, those people with gluten intolerance have a very hard time passing it through their intestines. People with Celiac’s Disease suffer from an aversion to the stuff.

If you’re a person that has a tough time digesting grains, then you may want to consult your doctor and ask for a test to see if you have Celiac’s.

Don’t fret- there are plenty of glute-free food choices available that you can fit into your life should you discover that you and gluten can’t make it stick… Tee hee hee;)

Ok, last but certainly not least:

3. How many calories should I eat each day?

The answer to this question is similar to the water intake question, only we have to take into consideration a few more variables:

1: your height and weight

2. Your activity levels

3. Your fitness and physique goals.

 

Lets look at each variable one by one:

1. Your height and weight- the taller you are, the more calories you need to take in. The shorter you are, the less you need to-take in. Everyone of us has a basal metabolic rate, which is the number of calories that we need to take in to sustain out existence. Taller people have a higher BMR, whereas a shorter person has a lower BMR.

You can determine your BMR by using the following app:

http://www.bmi-calculator.net/bmr-calculator/

2. Once you have your BMR, next you have to factor in how active you are during your day. After you do determine this, you can get a rough estimate of how many calories you need by using the chart at the end of this article.

3. Now you can factor in your physique and fitness goals. Ask yourself a few questions:

A. What I do want my body to look like?

B. How many calories do I need to eat/burn to achieve my goal?

C. Can I achieve the fitness levels I want with my body remaining exactly the same?
Once you’ve asked yourself these questions, you can get a clear idea of how many calories you need to take in per day.

 

Contact me if you have any questions or comments!

 

Best,

Amir Campbell

Little to no exercise Daily kilocalories needed = BMR x 1.2
Light exercise (1–3 days per week) Daily kilocalories needed = BMR x 1.375
Moderate exercise (3–5 days per week) Daily kilocalories needed = BMR x 1.55
Heavy exercise (6–7 days per week) Daily kilocalories needed = BMR x 1.725
Very heavy exercise (twice per day, extra heavy workouts) Daily kilocalories needed = BMR x 1.9
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