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how to fix plantar fasciitis

plantar fasciitis Treatment

plantar fasciitis exercises

plantar fasciitis stretches

how to treat plantar fasciitis

plantar fasciitis relief

best shoes for plantar fasciitis

what is plantar fasciitis

Looking for a good plantar fasciitis treatment plan? I do my best to

explain how to recover with plantar fasciitis exercises and stretches.

Plantar fasciitis relief only comes after spending time on your

recovery. That all starts with ceasing any activities that may be

causing or irritating the plantar fascia.

So what is plantar fasciitis you may ask. The plantar fascia is the

flat band of tissue (ligament) that connects your heel bone to your

toes. It supports the arch of your foot. If you strain your plantar

fascia, it gets weak, swollen, and irritated (inflamed). If this

problem isn’t resolved then it can cause much more serious problems

than just pain in the base of your foot. It can cause you to

compensate somewhere else in your kinetic chain, and can lead you to

getting an injury elsewhere.

The first thing that you want to do to treat plantar fasciitis is stop

all activity that irritates the injury. If you still experience pain

even though you are not doing anything that will aggravate it then it

may have to do with your shoe. To get the best shoes for plantar

fasciitis you have to visit a shoe store that can give you a foot

mechanics evaluation, and get you a shoe that fits better than

Cinderela’s. Try road runner in Shrewsbury, NJ. They seem to have foot

mechanics tests. Fleet Feet of Mahwah seem to do a great foot

biomechanics evaluation as well.

http://www.roadrunnersports.com/rrs/c...

http://www.fleetfeetmahwah.com/

If you don’t feel like getting a foot mechanics evaluation, then just

at least buy a barefoot shoe. Those have shown to help with treating

plantar fasciitis. You can also tape your foot for more stability and

support. Here is a link to see how to tape your foot for plantar

fasciitis:

https://www.youtube.com/watch?v=1jQv_...

Massaging is one of the first steps you can take to start getting

blood flow to the injury and the begin breaking up scar tissue. A

plantar fasciitis massage has proven very effective for many pt

clients. However, you do not need someone else to massage your feet.

You can do it all by yourself with a ball.

Next we want to being stretching the muscles injured and you can do

this with a towel. Wrap a towel or rope around your toes and

straighten your knee. Then pull the towel towards yourself. If you

don’t have a towel or a rope, you can perform this plantar fasciitis

stretch with your own hands. When read you can lower yourself on the

edge of a stair ledge to stretch the plantar fascia as well.

Plantar fasciitis exercises can be dangerous if started too early.

Make sure you are ready before you advance between these exercises.

The first one is a safe one where you sit with the rope or towel in

the same position that you had it in during the stretch. This time you

not only stretch, but also extend against the resistance. Only when

you’re ready try to do calf raises on a stair ledge. This will take

time.

Take Magnesium, Vitamin B, Vitamin C, and fish oil to reduce

inflammation from this injury. Make sure to have a good diet to limit

inflammation as well. Thanks for watching SUBSCRIBE!

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Lowest Calorie Alcohol

Low Calorie Alcoholic Drinks

LEAST FATTENING Alcohol

Calories in alcoholic drinks

Low calorie alcohol

Is alcohol fattening

Would you like to know which type of alcohol is the lowest calorie alcohol? In today’s video I reveal some low calorie alcoholic drinks that will have your head spinning. Not from drinking of course, but instead from understanding so much more about alcohol and the calories in alcoholic drinks. If you’re looking for a low calorie alcohol this video will answer all your questions and then some.

Everyone knows that we have carbs, protein, and fats as macro nutrients. However, most people don’t know that Alcohol itself has calories in it. It can be looked at as a macronutrient with no nutritional value. Protein and carbohydrates each have 4 calories in 1 gram. Fat has 9 calories in 1 gram. Alcohol has a whopping 7 calories per gram. This can quickly add up as you go from tipsy, to buzzed, to drunk.

On top of the fact that its hard to find the least fattening alcohol, most alcoholic beverages are loaded up with sugar as well. Whether your mixing it with coca cola or chasing it with lemonade these are all extra calories. We want to try to avoid excess sugar calories. Therefore we should go for unflavored bottles of alcohol over flavored. If you have to have a chaser with it go for the diet sodas or the crystal light. Even though these aren’t the healthiest options they are best calorie wise.

High alcohol liquors like Everclear, vodka, and gin are the best liquors to have to lose weight. Then comes tequila, rum, whiskey, wine and beer. Wine and beer are the worst ones by far. You need a lot more wine and beer to feel the effects of the alcohol. Also they are loaded with sugar and starches. Try to avoid these when possible.

Don’t forget that drinking will stunt your muscle growth as well, which will lead to a slow down of your metabolism. Organs that were once responsible for breaking down fat are now going to be primarily responsible for breaking down and eliminating the alcohol.

Last but not least the answer to is alcohol fattening is a definite yes when you have the munchies. When you drink you will occasionally turn in to a pig and eat everything in sight. Forget about controlling yourself because you’re going to eat until you pass out. Alcohol will put your appetite through the roof.

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Side effects of alcohol

Alcohol and Bodybuilding

Alcohol and fitness

Alcohol and Muscle growth / gain

Alcohol and Building Muscle

How alcohol affects muscle growth and the body

Would you like to learn about the side effects that alcohol has on bodybuilding? It's your lucky day because I answer this question comprehensively in this weeks video. Alcohol and bodybuilding are two things that don't mix too well. This video is about alcohol and its impact on fitness and building muscle. It'll answer the ultimate question. Does alcohol affect muscle growth?

Alcohol is addicting to many people. Some people can drink every other weekend, while others cannot have one drink without getting hooked and developing a very dangerous and bad habit. There are many hormones and chemicals that are stimulated and released that could lead to a person becoming alcohol dependent. I do want to keep this video fitness related so I'm not going to go to far in depth into alcohol addiction. There are many people that are wondering what having a drink here and there can do to your muscle gains and fitness level and I will answer this question today.

You're digestive system is responsible for breaking alcohol down. Once you drink alcohol it become a priority to get out of your body for your digestive system. One of the things your digestive system is also responsible for is breaking down fat. This is precisely why alcohol and bodybuilding do not mix. As soon as you drink alcohol your body stops breaking down fat and switches to breaking down and getting rid of the alcohol. Instead of your liver working to break down fat, it is now working to get the alcohol and all its toxins out of your system. A popular alcoholic beverage that my clients can't stop raving about is wine. However, 3 glasses of wine = 10 hrs of not burning fat. Remind yourself that as you pour a glass of wine for dinner.

When you drink alcohol, once it gets digested, which is where organs in your body like your liver try to get rid of as much alcohol as possible. The remaining alcohol is sent into your blood stream. And your heart pumps that blood through the rest of your body. Which means you are sending alcohol within that blood to all the organs, muscles, and cells of your body.

If you were to get a cut and then pour alcohol on it, it would sting like crazy. Well imagine what is happening to your torn and broken down muscles after a workout when you drink alcohol. All those microscopic tears are looking for nutrients and instead your blood cells are carrying alcohol to them. To sum it up it doesn't feel too good for your muscles.

Another thing that happens is that absorption of micronutrients becomes inhibited. Which means vitamins and minerals are stopped from being absorbed and allocated throughout your body. Alcohol also has an effect on your macronutrients absorption as well. A process known as protein synthesis is disrupted. Alcohol blocks protein synthesis which is the conversion of protein from food into muscles. Which in turn means it is going to block your muscle growth.

Are you starting to see how alcohol and muscle gain / growth just don't go hand in hand? Well it also lowers testosterone. Anybody that knows anything about building muscle knows that testosterone is one of the most important hormones to building muscle. If you have low testosterone you're going to have a very hard time putting muscle on. Luckily alcohol does not change testosterone too drastically to where you will notice huge changes. However

If you are choosing to have some drinks then the following will help you minimize the effects on training. Go for lower calorie drinks. Next week I'll be making a follow up video about the best alcohol beverages calorie wise, but something you can do right away is stop drinking beer. Drink Water before, while, and after your drink to stay hydrated. Lastly take supplements such as Bcca's and Leucine to encourage protein synthesis.

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How to stick to a diet is a question that I was asked a few weeks ago, so i decided to make a video about it. Sticking to a diet is not as hard as it sounds when you have the right strategies and support systems in place. In this weeks video I explain how to stick to your diet, and give you many examples and strategies to do so flawlessly. As a fat loss expert, I have found these to be the most effective strategies.

Understand that there is a lot of confusion and misinformation when it comes to dieting. Complexity is the ultimate enemy of execution, so lets not over complicate things. Some experts say that you should not diet for a limited amount of time because this is considered crash dieting. They advocate only taking the lifetime approach to dieting. I agree that doing a diet program for life is much better than a weekend diet program. However, what do you do if you need to go on vacation or get married in the next couple weeks. People aren't always perfect with their planning.

Again we want to keep it simple, so if you are looking to do a short term 6 week diet plan that's fine. The important thing is that we don't start any diet, whether its a lifelong plan or temporary plan without knowing that we can complete it first. You can seriously mess up your metabolism that way. It is important to spend time after your diet re adjusting your metabolism back to regular levels before jumping back in on that bowl of ice cream.

A huge mistake that people make when dieting is they weigh themselves every single day. It's pretty hard to discover how to stick to a diet when your constantly sabotaging yourself. You see, your weight can increase up to 5 lbs between the days depending on water weight retention, muscle gain, and a number of hormonal factors. If you see that you gained 5 pounds you may lose it. This will lead to a cortisol release, which will slow results and may even cause you to eat like a pig. This could lead to you totally giving up and quitting. So don't weigh yourself daily. Once a week at most.

You want to know how to stick to your diet? Well did you plan your meals for the next 2-3 days? If not you are way less likely to stick to the diet plan because you will be tempted to reach for something simple and convenient.

If your food tastes gross you're not going to eat it for very long. Yeah it's okay to stuff down intolerable food for a little while, but eventually its going to get boring and unfulfilling. Therefore learn how to cook and season your food properly to help you enjoy your meals more. Here's a link to the bodybuilding.com recipe database. Almost all of them are great properly balanced meals.

http://www.bodybuilding.com/fun/healt...

Also be careful eating out. Eating healthy while eating out is very tricky. How to stick to a diet becomes and unanswerable question when eating out is involved. This is because you can never know just how much oil and other additives are added to your food behind the doors to the kitchen.

Working out with a partner is a huge help when it comes to sticking to your diet plan. This is somebody that gets the struggle and the grind that your going through. Also you guys can have a cheat day together. This way you guys keep on track and then reward yourselves with something that will not only help you make it on a psychological level, but will also help speed your metabolism back up.

Think about why you started. Remember your never going to be as motivated as when you first started the plan. Don't give up your plan for anybody. Your friends will be like crabs trying to pull you back down. Don't let them. Think of how you look and feel when other people are jaw dropped by your results.

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How to get toned arms | How to reduce arm fat | How to lose arm fat fast

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In today's video I answer the question how to get toned arms. People have a variety of different ways of asking this question, but usually when people ask how to tone up your arms they mean how to reduce arm fat. This is where we encounter a little bit of a problem with information overload.

Before I make any video I like to research specifically on the topic that I discuss to add to the knowledge I may already have on it. When I started researching and looking for answers on how to get toned arms, all I found was a bunch of videos on the topic of building arm muscles. These videos claimed to be dealing with "toning the arms," however were truly answering a totally different question. At best these tone up your arms videos are made for people that are already doing a ton of cardio or eating perfectly in addition to the arm exercises.

First of all many of these arm tone up videos are not only on the wrong topic and not showing you how to lose arm fat fast, but they are also full of stupid exercises. I saw some videos with people doing arm circles to burn fat off of their arms and tone up. This is not possible. The larger the muscle is that you are working the more calories you will burn from that particular movement. Since you cannot target fat burn to one specific area; in order to see your arm definition you will have to burn fat across your entire body first.

This is where I run into problems with these videos. They seem comfortable with telling people that if they do exercises that create a burn in the arm muscles (which they sure do) then those people are feeling the burning of fat off of their arms. This is complete nonsense because all these people are feeling are lactic acids being released from the breakdown of muscle tissue.

Of course breaking muscle down is a very important factor in how to get toned arms, but it is not the most important one. The number one most important factor is nutrition. That's right no amount of arm exercises will get rid of even the slightest amount of fat if you eat like a pig. If you want to lose arm fat fast you have to diet as close to perfection as possible.

You are also way better off doing leg exercises to reduce arm fat than arm exercises because your legs blow through a lot more calories than arms. The larger the muscle that you work the more fat you burn. So why are you trying to lose fat by working your comparably smaller arms. You're way better off running to burn arm fat than following a tone up your arms program that just works arms.

Like I said earlier arm exercises are important and still have and important function for how to burn arm fat. However, I can give you much better ones than I've seen in these arm tone up videos.

Shoulders

1. Military Presses

2. DB Overhead Presses

3. Lateral Raises

4. Frontal Raises

5. Arnold Raises

6. Inclined Frontal Raises

Biceps

1. BB Bicep Curls

2. EZB Bicep Curls

3. Alt DB Curls

4. Preachur Curls

5. Cable Curls

Triceps

1. Skull Crushers

2. Kickbacks

3. Rope Extensions

4. Reverse Tricep Extensions

5. French Curls

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How to lose water weight overnight | Causes of Bloating | Foods that cause bloating Relief after eating

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Timestamps:

Water is Important: 0:45

Cardio: 1:20

Sauna: 1:27

Sweat Suits: 1:45

Decrease Your Sodium Levels: 1:55

Add Potassium: 2:34

Asparagus: 2:43

Dandelion Tea: 2:48

Eliminate Sugars & Simple Carbs: 3:04

Distilled Water: 3:19

Drink A lot of Water: 3:31

Epsom Salt Bath: 4:04

Would you like to know how to lose water weight overnight? Well luckily for you I have a great all encompassing answer starting from the causes of bloating and ending with bloating relief. If you would like to know how to get rid of water weight overnight you can find out by watching this video.

It is important to note that this video is not about how to lose body fat fast. This video is about how to lose water weight fast. There is a big difference and each topic has its uses for different people. If you are someone looking to get rid of excess water weight to cut weight for a competition or someone looking for bloating relief and would like to get rid of some puffy skin then the tips presented in this video is for you.

One of the best ways to lose water weight overnight is by sweating out extra water weight in a cardiovascular program. That's right when you go running or perform some other type of cardio you will be sweating much more than usual and will lose plenty of water weight that way.

Another way to do this is by sitting in a sauna and cycling your rounds in there. In this video I recommend 4 rounds of 15 minutes. If this is too challenging then cut your rounds shorter and giver yourself more breaks. A sweat suit is a great way to get rid of bloating fast because it gives you the sauna effect (high heat) while exercising. Helping you sweat significantly more.

The best way to lose water weight is by first identifying the foods that cause bloating. Bloating and puffy skin is caused by a high amount of water retention that sits between the skin and your muscles inhibiting you from looking your leanest. Your diet has a huge part to do with this and one of the biggest factors in your diet that leads to bloat is salt. That's right we want to cut out as much salt as possible and you should not have more than a teaspoon or 2,300 mg of sodium per day. That includes salt from seasonings, processed foods, and frozen foods.

Sugar is also at the forefront of causes of bloating so make sure that simple nutrition void sugar is out of your diet. That includes sugars found in sodas, candy, and simple carbs as well. Stick to more protein based and high fiber/complex carbohydrate diet, and you will see drastic changes in your health, mood, and aesthetics.

You can also supplement with potassium either in pill form or from fruits such as bananas. Potassium is an electrolyte that is thought to help reduce sodium's effect on the body. Asparagus has similar effects as well. I have heard positive reviews from many people about asparagus ability to fight bloating after eating. Dandelion tea is a natural diuretic that will help with puffy skin and help you get rid of water weight overnight as well.

Distilled water is very special because it attaches to sodium and will actually flush the sodium it is attache to out of your system. Make sure that in general you are drinking a lot of water if your goal is to lose water weight. I know that may not make sense, but our bodies get very needy when they don't get enough of something. If your body doesn't get enough water, it will store and retain every last bit.

Finally, one of the best tips for how to lose water weight overnight and bloating relief is by taking an Epsom salt bath. Epsom salt not only is capable of getting up to 20-30 lbs of water out of your body. It is also a very great way to get toxins out of your system and help you feel rejuvenated. Try it out next time you need to lose water weight. Hope this helps!

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Does sweating burn calories | Does sweating help you lose weight | does sweating make you lose weight

Does sweating burn calories? This video will answer this question, and similar questions like does sweating help you lose weight? Even though these two questions seem very similar because both are about sweating it does not mean they are. Weight and fat are two entirely different things, and that is what I try to explain in this video.

Let's start with answering does sweating make you lose weight. The answer to this question is an overwhelming yes. There are athletes such as wrestlers that use sweating as a means to cut weight for a competition. Some of these guys can lose 25-30 lbs or more in 5 days. That is incredible. Our body is mostly made up of water, so it makes sense that sweating helps you lose weight.

I saved the first question until now because there is not an easy answer to the question; does sweating burn calories? When you sweat it is many times in hotter environments or during intense activities that increase your body temperature. Both of these scenarios lead to a higher heart rate which in turn will result in more calories burned during the workout. This is of course in comparison to a workout that would be less intense such as steady state cardio at room temperature. To some this may sound great, but like I said this topic is not an easy one to get to the bottom to.

Since the workout becomes more intense we begin to dip into our glycogen and carbohydrates for energy over our fat stores. That's right our body begins to crave carbohydrates instead of body fat. Now this does not mean that sweating a lot, or working out in very hot environments will burn less fat than steady state cardio. This is because you will be taking a smaller percentage of fat burn from a larger number of total calories burnt during intense exercise.

For example:

Steady State Cardio: Burns 60% from fat of 500 calories = 300 calories from fat burnt

Intense/Hot Exercise: Burns 40% from fat of 1200 calories = 480 calories from fat burnt

There have been studies however, that show the exact opposite. Some studies found that to burn fat more efficiently your better off being cold. When you are cold it activates the release and transition of brown fat.

Does sweating burn calories? The best answer I have for this question is yes but it is a very small amount extra. Not only that, but if you are looking at this question from an approach of a quick or easy fix your kidding yourself. I promise you there is no quick fix. What you have to do is concentrate on working out hard and eating clean consistently, over the course of time. That is how you will burn many calories and lose weight. Don't drive yourself crazy with such questions, I know I did, and it turns out that it hardly makes a difference.

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How to get rid of stubborn belly fat | how to lose Stubborn Belly fat | burn belly fat

The question of how to get rid of stubborn belly fat is on the forefront of almost every one of my clients minds. Everyone has a little excess fat somewhere on their body even some of the most athletic people in the world. However, belly fat seems to be a common issue for both men and women.

To lose stubborn belly fat you must first identify if what you have is stubborn fat to begin with. In my video I make a joke of this, but it is seriously true. Many people assume just because they have some fat on their belly that won’t go away, it has to be stubborn fat. This is not at all the case, and when tackled from this angle the question of how to lose stubborn belly fat is impossible to deal with.

If you have not already done a strict diet and workout regimen for at least 16 weeks at some point in your life then, I don’t believe that you can accurately say if you have stubborn belly fat or not. The only way you can do that is by first burning almost all of the remaining fat from the rest of your body. Your body works in a way in which it won’t over use energy. This is a byproduct of evolution through spending much of our history hungry and starving.

Our body is smart and it knows where to store the fat in order to maximize its use. If you take a dumbbell and hold it in your hand extended out in front of you, it’s going to be a lot harder than attaching it to a belt and wrapping it around your waste. Due to this fact the body stores fat mostly in our center because it wants to not burn excess fat if it doesn’t have to. This is the first preferable spot that the body chooses for fat storing, and also unfortunately the last spot it chooses to give some fat up for energy. Before your body chooses fat from the belly it will first choose fat from your hands, toes, and face because these spots are distant from your bodies center, and these fat stores cost more calories to maintain.

Since it is impossible to spot reduce or target fat burn you’re going to have to burn off all the other fat from the rest of your body. If you already did that then you are just about to start burning your belly fat. My number one tip is DO NOT STOP. Why would you ever quit trying to lose your stubborn belly fat when you are just about to do it. Many people will follow a 16 week cutting phase and then quit when they don’t see a six pack. Your six pack is on its way just don’t give up!

To speed up the process of getting that six pack and to get rid of belly fat fast you must have a reset day. A reset day is where you eat more carbs and essentially cheat a couple times in the day. For clients on reset days I recommend that they have 4 carb meals in the day; preferably the first four meals. I would do 2-3 reset days in a row if you have been dieting for 6-16 weeks, especially 16. By doing a reset day you will spike your metabolism back up and continue burning fat.

Another thing you can do is up the cardio. That’s right if you were doing 3 days a week of cardio bump it up to 5 days a week. Also you can change frequency, intensity, type, and time to burn more calories from cardio.

Incorporate a hiit program to burn more fat after your workout. Do some exercises back to back to speed up your heart rate and make your body work harder during recovery. Also you can incorporate some high carb and no carb days to throw your metabolism for a loop and keep it guessing. This will surely help you burn away stubborn belly fat. Remember, if you give up you won’t be burning any stubborn fat, so keep going if you want to remove belly fat, do not give up.

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How many sets and reps to build muscle | For size, mass, strength

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The amount of sets and reps that you choose to do can ultimately influence gains that you make in areas like size, mass, and strength. When asked about how many sets and reps to build muscle, I always tell people that there is no simple answer for this question. Certain rep ranges such as really high rep ranges above 20 reps can be eliminated. However, there is still a pretty large varying range for reps for hypertrophy.

Looking back at my personal training certifications can provide some insight in to how many reps for size gains. Every certification recommends slightly different rep ranges. Today I am going to explain the national academy of sports medicine (NASM) suggestion for how many reps to build muscle. NASM suggests that you perform anywhere from 6-12 repetitions. As I explain in the video, I always have seen best results with 6-8 reps. However, that does not mean that you will achieve the greatest gains from 6-8 reps either. Everybody is different, therefore you must pick a rep range that works best for you. Chances are high that for gaining muscle it will be between 6-12 reps.

Varying your rep range can really help build size, mass, and strength. There's a term known as periodization, that is used to break plateuas, and get faster results. By varying your rep range you prevent your body from adapting. Adaption to your workout is one of the number one reasons people stop gaining size from their workout. By varying the reps you can highly increase your strength. By increasing your strength, you will be able to lift a heavier load and breakdown more muscle tissue.

When doing periodization you're going to have 3 different phases each lasting 3 weeks with a different rep range.

Phase One - 6 reps

Phase Two - 10 reps

Phase Three - 3-5 reps

After you are finished with all 9 weeks return to phase one and be amazed at how much your strength has gone up. Lifting a heavier load does correlate with building muscle. Varying your rep range is not the only answer for how to build muscle mass faster.

Lowering the weight very slowly during repetitions can really help break muscle tissue down. The eccentric or deceleration phase of an exercise is the part where the most amount of muscle tissue is broken down. An example of this is the lowering of the weight during a bench press. As you bring the weight down to your chest go really slowly. Count to at least 3 seconds on your way down. The slower you go the more muscle tissue you'll be breaking down. This is one of the best ways to build muscle faster, but I still would not rank it as most effective.

The best answer for how many sets and reps to build muscle is to always vary it up and hit failure. Failure is huge in building muscle. You have to work the muscle until it not only burns, but until you cannot lift the weight anymore. Failure is actually giving out. Make sure you have a spotter and perform every set that you do whether its 3 or 4 until failure.

Vary your rep ranges, hit failure, and go slowly on your deceleration phase of your lift and you will be very happy with faster progress in the gym.

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How many calories should I eat per day?

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How many calories should I eat to lose weight is one of the most common questions that I am asked as a trainer. Followed by questions about individual meals such as how many calories should i eat for breakfast. It is in my experience in nutrition and meal prep that I have found that such a question is quite silly.

The main reason why I find questions about how many calories I should eat ridiculous is because chances are that you will not be counting calories for the rest of your life. Especially breaking them down for every meal and counting exactly how many calories are going into your mouth every single meal. It’s not a bad idea to this once or once in a while. This way you can get an idea of how much calories are in the portions that you choose, but the faster you can “eye it out” the better.

It is too stressful, time consuming, and plain boring the count calories for every single meal. The only people that should be counting calories every meal should be professional bodybuilders, bikini competitors, and people getting ready for a major event coming soon. Maybe a woman that is looking to cut down her weight right before her wedding, but other than that counting calories is largely a waste of time. Especially when nowadays, we are finding out more and more that calories aren’t everything. In fact the question how many calories should I eat to lose weight should be replaced with what kind of macronutrients should I eat to lose weight. That’s right, it’s all about he macros. It’s not about how many calories should I eat for breakfast. It’s about how can I get real food for breakfast and not some processed junk low on calories.

Now I am sure that there are still people asking the question how many calories should I eat for breakfast and how many calories should I eat to lose weight. So I will give those people the answer to their question. There are two simple ways to calculate the amount of calories you should be having per day. After you have that number you can divide it by the number of meals you will be having per day and now you have the total number of calories you should be eating per meal. Maybe have a little more than that for breakfast because your body is like a sponge for breakfast, and is capable of absorbing more nutrients than usual. It’s very good the calculate your basal metabolic rate (the amount of calories you burn at rest) and then add in your activity level to find out exactly how many calories you should be eating per day.

Basal Metabolic Rate + Activity Level Calculator

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Another far simpler way to calculate the amount of calories you should be eating per day is through the following two equations.

1. Men = Lbs x 11

2. Women = Lbs x 10

You can calculate your calories this way, but you still will be missing the point. Instead of focusing on calories you should focus on what kind of macro-nutrients your body prefers for breakfast. I do not have an answer for everyone on this question because everyone is different. Everyone definitely wants to have protein for breakfast, and then you must experiment with fats and carbs to see which one your body prefers.

In either case breakfast should be the biggest meal of the day because your body is like a sponge in its relation to nutrients when you first wake up. So have a big breakfast, and try both protein and fat, and protein and carbs. One of them will work great with your body type.

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