My co worker asked me to give him some tips on how I made my transformation. So I told him my story and what had worked for me. Of course I made sure that he understood that all people are different and he may want to tweak some things. But I thought I could give him a base to start with.

When we were discussing dieting and calorie needs he asked a quesiton I could not really answer. "What is your activity multiplier?". I got my diet in check by using it as a guideline but that was a long time ago. Things have changed.

Here is my typical week:

Daily: 8 minute abs, 15min stretching, 30 minutes walking my dog.

M~F: Teaching for about 8 hours a day. I am a "walk around the class kind of teacher". (I.E. Not sitting on my butt.),

M: Cardio (40min@10km/h)
T: Lifting (~45min)
W: Cardio (40min@10km/h)
Th: Lifting (~45min)
F: Cardio (40min@10km/h)
Sa: Lifting (~45min)
Su: Soccer Match (usually I play the full 90min)

So what is my activity factor. I was stuck on if it was 1.55 or 1.725. I get the 6~7 days of exercise. But is 45 minutes considered hard?

Any ideas???

My co worker asked me to give him some tips on how I made my transformation. So I told him my story and what had worked for me. Of course I made sure that he understood that all people are different and he may want to tweak some things. But I thought I could give him a base to start with.

When we were discussing dieting and calorie needs he asked a quesiton I could not really answer. "What is your activity multiplier?". I got my diet in check by using it as a guideline but that was a long time ago. Things have changed.

Here is my typical week:

Daily: 8 minute abs, 15min stretching, 30 minutes walking my dog.

M~F: Teaching for about 8 hours a day. I am a "walk around the class kind of teacher". (I.E. Not sitting on my butt.),

M: Cardio (40min@10km/h)
T: Lifting (~45min)
W: Cardio (40min@10km/h)
Th: Lifting (~45min)
F: Cardio (40min@10km/h)
Sa: Lifting (~45min)
Su: Soccer Match (usually I play the full 90min)

So what is my activity factor. I was stuck on if it was 1.55 or 1.725. I get the 6~7 days of exercise. But is 45 minutes considered hard?

Any ideas???

I asked a similar question here (http://forums.johnstonefitness.com/showthread.php?t=21540): http://forums.johnstonefitness.com/showthread.php?t=21540

but it seems to be part of this that's more art than science. My sense is that it may be somewhere in between.