Mentally Prepare Yourself

As you move forward, always keep these things in mind.

Dieting is 50% mental
Think strong, healthy thoughts. Stay focused on your goals and mindful of your eating, activity and exercise.

Be positive
Don't let setbacks get you down. We all struggle in the beginning. Break through the barriers with powerful, positive energy.

Let's get visual
Close your eyes and imagine yourself looking and feeling healthier. Keep those images in your mind and start making progress.

 

Chart your course for success. While energy expenditure shouldn't be the only measure of a good workout, it helps to know what a given activity or exercise equals in terms of calories.

 

Activity Calories/min.

120 lbs.

140 lbs.

160 lbs.

180 lbs.

 

 

Basketball

7.5

8.8

10.0

11.3

 

 

Bowling

1.2

1.4

1.6

1.9

 

 

Cycling (10 mph)

5.5

6.4

7.3

8.2

 

 

Dancing (aerobic)

7.4

8.6

9.8

11.1

 

 

Dancing (social)

2.9

3.3

3.7

4.2

 

 

Gardening

5.0

5.9

6.7

7.5

 

 

Golfing

4.6

5.4

6.2

7.0

 

 

Hiking

4.5

5.2

6.0

6.7

 

 

Jogging

9.3

10.8

12.4

13.9

 

 

Running

11.4

13.2

15.1

17.0

 

 

Swimming

7.8

9.0

10.3

11.6

 

 

Walking

6.5

7.6

8.7

9.7

 

 

Weight Training

6.6

7.6

8.7

9.8

 

 

 

 


Source:The American Council on Exercise.

 

 

 

 

 

BMI Chart


How do you compare?
See how your BMI compares and check out healthy, overweight and obese ranges for other heights and weights.

BMI Chart

Training Goals

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Mentally Prepare Yourself

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Mentally Prepare Yourself As you move forward, always keep these things in mind.

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Think strong, healthy thoughts. Stay focused on your goals and mindful...
Read More...

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