Diet and nutrition

1) http://www.nutritiondata.com/tools/calories-burned

2) 3500 calories per pound of fat. Losing 3 pounds (negative 10500 calories) per week is not healthy. Unless you're doing so much exercise that you're burning 2000+ excess calories per day (which is also unhealthy since your muscles need recovery time), you will sacrifice important nutrients by reducing your caloric intake so much. Losing one pound per week is just -500 calories per day, which is possible to maintain over a long period. In general, vigorous exercise will burn about 10 cals per minute; moderate exercise 7 cal/minute; easy exercise 5.

3) Eat lots of vegetables and lean meat. Drink lots of water. Simple diet advice I received: fill your plate with fresh vegetables, then add a handful (roughly 6 oz by weight) of protein. If you get hungry, drink some water and snack on nuts or beans--I go through raw veggies and hummus (chickpea puree) like nobody's business. Exercise 5 times a week. Be patient, persistent, and keep pushing yourself to be more intense when you exercise. I personally aim for a 40/30/30 ratio of carb/protein/fat.

 

Great advice..