Personal Trainers Say the Darndest Things Part 2

March 24, 2017

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.



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

February 28, 2017

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

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.


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:


Big Man Runs Episode 1: A New Beginning

February 12, 2017

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

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

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,

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

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? 


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

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

September 9, 2016

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.


Episode 133: Simple Ways to Fix Lower Back and Knee Pain You May Not Have Thought of.

September 1, 2016

This is a strange episode. I am perfectly well-behaved but why would you listen to a podcast on standing and walking properly?

What are the odds you are standing and walking properly? 

You already know how to stand and walk?

 If you have lower back or knee pain, I am not buying it. Change the way you do these things and watch your aches and pains start top go away.

In todays show you will learn:
  • How to stand.
  • Exercises to strengthen your feet and ankles.
  • Correct walking to maximize efficiency and reduce force going up the leg.
  • How walking translates to running.

Episode 132: People Have weird Ideas About Fitness

August 25, 2016

Well, I think the title says it all!

Episode 130: # Big Mistakes Beginning Runners make and How To Fix Them

August 11, 2016

Yup, this episode is about correcting 3 huge mistakes I see runners make. Am I an authority on running? A running guru? Of course not, but at 240 pounds, I have to make my running as efficient and effective as possible. You are probably in the same boat. Fixing these 3 things have saved me from unnecessary fatigue, injuries and pain. 

In the podcast I talk about a few a couple really good YouTube channels to find videos.

Chi running at  (Although you can just Google Chi Running and find a ton of videos.


That should keep you guys busy for a while.