Big Man Runs.Com Episode 3: To Hell with Technology, Go Run!

March 26, 2017
00:0000:00

My "racing" season is about to hit full force and I am freaking out. Half-marathons, Spartan races etc... In the process I am going out for runs like I am packing for a 2 week vacation. This week it all came to a crashing halt and i began to realize the true spirit of running. Have a listen, see what you think.

http://bigmanruns.com

http://mfactorfitnessandnutrition.com

 

21 days to a habit and other habit nonsense

March 24, 2017
00:0000:00

Ever wonder why you can't get a habit to take hold? It may not be you. Check it out.

http://mfactorfitnessandnutrition.com

http://bigmanruns.com

 

Personal Trainers Say the Darndest Things Part 1

March 24, 2017
00:0000:00

Here is the first installment of me taking questions from trainers who are asking basic questions on Facebook. Credit to them that they care enough to reach out for help. Too bad they got bad answers to the questions. So I am stepping in to make things right. As time permits I will put the answers in writing.

http://mfactorfitnessandnutrition.com

Http://bigmanruns.com

Personal Trainers Say the Darndest Things Part 2

March 24, 2017
00:0000:00

Here is the second installment of me taking questions from trainers who are asking basic questions on Facebook. Credit to them that they care enough to reach out for help. Too bad they got bad answers to the questions. So I am stepping in to make things right. As time permits I will put the answers in writing.

http://mfactorfitnessandnutrition.com

Http://bigmanruns.com

 

Episode 140: Calories 101. I bet you didn’t know half of this stuff!

February 28, 2017
00:0000:00

Calories are the theme for podcast #140.

It is timely because this is February 28th. I have a funny feeling that a number of people who had great expectations for losing weight this year have given up.

Don't give up. Just try a different approach.

Why should I listen to you about nutrition?

  • I have certifications out the wazoo for this very subject.
  • I have a solid track record with my clients for weight loss.
  • I am not trying to sell you anything.

Here is a brief summary of the podcast.

I would love to have you as a subscriber on Itunes. You can find me here at https://itunes.apple.com/us/podcast/m-factor-fitness-funkcast/id736197825?mt=2

Is a calorie a calorie?

Yes, there have been many studies that prove, at least for weight loss a calorie is a calorie. A number of studies have people losing weight eating anything from McDonalds to Doritos and losing weight. The key is that they measured portions.

When is a calorie not a calorie?

Even though you can lose weight by eating junk food, you will pay a price in the end. Junk calories have little to no nutritional value.

Who should count calories?

I think everyone should get a good idea of how much they should be eating. Don't get too crazy about it. I would rather get poked in the eye with a sharp stick than write down everything I eat. I just don't have the temperament.

Can you accurately measure how much you should eat?

Please don't ask me exactly how much you should eat. There are way too many variables. Instead, get the big picture and get close. In the calorie game pretty good is good enough.

How do you figure out caloric intake?

Here is an easy formula I learned a long time ago. It is more accurate than a lot of the software out there.

Terms

Weight- how much you weigh.

RMR- resting metabolic rate. How many calories you burn without moving.

Activity Factor- How many calories you burn per day moving around. Be safe and use 1.3.

Workout calories- how many calories you burn working out.

See, I told you this would be easy.

Women's formula for daily caloric intake.

Your weight x 10. Example 150 x 10= 1500 calories per day RMR

Add in your activity factor which is almost always 1.3. 1500 x 1.3= 1950 calories.

Figure out approximately how many calories you burn exercising per week.

4 workouts at 400 calories= 1600 calories per week or 228 per day.

Add that to your total and you have a good estimate of your daily caloric needs.

In this case we are talking about 2178 calories.

Men's Formula for daily caloric intake.

These are my numbers. Last body fat  test I was at 11%.

Your weight x 11. Example 245 x 11= 2695 calories per day RMR

Add in your activity factor which is almost always 1.3. 2695 x 1.3= 3503 calories.

Figure out approximately how many calories you burn exercising per week.

Running 20 miles per week at 180 calories per mile = 3,600.

4 workouts at 500 calories= 2,000 calories per week.

Add both together and you get 5,600 calories /7= 800 calories per day.

Add that to your total and you have a good estimate of your daily caloric needs.

In this case we are talking about 4303 calories per day.

What do these numbers mean?

Eat that many calories and you will stay the same weight.

Eat 300 more calories per day to gain weight.

Eat 300 less calories to lose weight.

If you have any of the following symptoms:

  • Trouble losing weight.
  • Trouble sleeping.
  • Irritability.
  • Poor memory
  • Constantly sick

There may be a very easy cure for you. Eat more.

Visit me at:

www.bigmanruns.com

www.mfactorfitnessandnutrition.com

 

Big Man Runs Episode 1: A New Beginning

February 12, 2017
00:0000:00

Hey, everyone,

I am back from a short hiatus. Actually I have been working on a new website to compliment www.mfactorfitnessandnutrition.

So if you are a larger than average runner or slower than average (I am both), check out the new website www.bigmanruns.com.

Here you will find training tips, my running logs, pics and all kinds of stuff related to cardio. My plan is to alternate podcasts. So if you see this logo, be expected to hear cardio things come out of my mouth.

Podcast 137: 12 Fitness Myths…Or Are They???

October 6, 2016
00:0000:00

Sometimes I wonder if I am just getting cranky in my old age. Why do I think most fitness writers are wrong? Then I come to realize the simple fact that I am right and they are wrong. Simple as that. So in this episode we tackle 8 of 12 fitness myths.


This is taken from an article in My Fitness Pal, http://blog.myfitnesspal.com/12-workout-myths-just-need-go-away/



Myth #1: Strength training will make you bulk up.

Myth #2: You can focus on losing fat from certain body parts.

Myth #3: Doing lots of cardio is the best way to lose weight.

Myth #4: Not feeling sore means you didn’t get a good workout.

Myth #5: You should give 100 percent effort during every workout.

Myth #6: Strength training means using machines and heavy weights.

Myth #7: Sweating a ton means you worked your ass off.

Myth #8: Crunches are a great exercise for your abs.


Episode 135: Appeasing the Running Gods When They Demand a Sacrifice!

September 16, 2016
00:0000:00

So what exactly is your mindset when you enter a competition? Ever think that there may be a higher reason that you entered a certain race and the gods are going to test your resolve? 

No? 

Well, you just might after listening to this weeks show.

Episode 134: Would It Kill You To Go Outside and Workout?

September 9, 2016
00:0000:00

This is part 1 of a multi-part series. Or at least that is my plan for now. In this episode we talk about why functional training has been bastardized. What is really is and what it should never be. And how to build a functional gym with stuff around the house.

 Enjoy!