# Blog Posts by Sleek Physique Fitness

• ## How to Lose a Pound of Fat a Week

How many calories in a pound of fat?

3,500

You're struggling. You're at your highest weight since high school at 210 lbs. I'm gonna show you a relatively (love that word!) painless way to get going in the right direction again. Below is an example of how you can lose a pound per week of body fat. Let's go!

First, do you like walking, biking, running, swimming? Strength training, basketball, paddle boarding? Racquetball, hiking, rock climbing?

Ok look here to see how many calories you burned or would burn for your average "session":

http://www.exrx.net/Calculators/Calories.html

Alrighty, you picked walking for 30 minutes at a speed of 3.5 miles per hour. You also weigh 210 lbs. Based on the calculation, you'll burn 241 cals/ walk. Can you do that each day after work or dinner? SUUUUURRRRREEEEE ya can! (Seriously, if you need to walk slower, that's fine, just account for it in the calculation.)

Now, at night you have 2 glasses of wine with dinner. For simplicity, lets say the

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• ## "Fat Burner" = Time Burner!

If you've ever been on a cardiovascular machine (treadmill, elliptical, bike, and etc.) no doubt you've seen the graph with various heart rate zones and their descriptions. One description that irks me is the "fat burning" zone. Some machines even have programs named, "fat burner". In this article I'll tell you why fat burner = time burner!

First, I applaud fitness equipment manufacturers for including the heart rate zone charts on their machines. The average person probably has no idea what zone s/he may want to aim while exercising. Providing these small graphs at least gives some information to people in which to start their daily fitness session. A little background: most graphs are based on the "Karvonen Formula" - to get your predicted maximum heart rate, subtract your age from the number 220. Now, to get your heart rate zone, find 60% of that number and 90% of that number; this is your target heart rate zone. Here's the calculation for someone 50 years old: 220 - 50

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• ## Make Your Weight Loss Goals SMART

Today's January 1st, the start of a New Year; that means New Year's Resolutions many of which are health and fitness oriented. As the calendar turns, many people want to use the new number on the calendar as a fresh start; they want better health, better love, a better body, better sex, everything else "good, better, best"!

So, as you consider your weight loss, dress size, or awesome abs, remember to make those goals SMART. Here's an excerpt from an article in the latest issue of The American College of Sports Medicine:

"Goals serve as powerful motivators and are important for focusing and directing activity, prompting increased effort, and promoting development of new creative strategies. Setting goals can be one of the most effective behavioral change tools, but individuals must set appropriate goals that adhere to the SMART principles:

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