✐PhOeBe's Healthy Kitchen Diary: 4.Spicy Chicken Bulgogi

♡Spicy Chicken Bulgogi
If you are craving for something spicy, try this spicy chicken bulgogi~

Ingredients: 4 oz. chicken breast, 1 tsp. red pepper powder, 1tsp. soy sauce, 1 tsp. sugar and 1 jalapeno pepper

Recipe
Heat wok or skillet over high heat and oil spray. Add all the ingredients and stir fry. You may add some more veggies such as broccoli, onions, carrots etc. depending on your personal preference.
Super simple,huh?? But it's yummilicious!!! Serve with one serving of brown rice which is 160 calories and some fresh veggies for balanced nutrition.













Detailed Nutrition Fact 

✐PhOeBe's Healthy Kitchen Diary: 3.Miso Chicken

♡Miso Chicken

Ingredients (serving for 4): 16 oz. chicken breast, 1/4 cup Miso Paste, 1/3 cup beer, 1/4 cup soy sauce, 1/4 cup sugar, 3/4 teaspoon sesame oil

Recipe

Combine the miso paste, beer, soy sauce, sugar and sesame oil in a large bowl. Stir until the miso and sugar are completely dissolved. 

Submerge the chicken in the marinade and refrigerate at least for 2 hours. 

Preheat grill or pan for med-high heat and lightly oil. Grill chicken for 6~8 minutes per each side. The chicken is done when its juice runs clear. 

Tips:  It is recommended that you serve with steamed veggies and brown rice since miso chicken alone might taste a little salty. 

This dish is pretty high in sodium so you might want to reduce the amount of soy sauce also. It's not gonna affect the taste much~ ◕‿◕
Oh, you can use Salmon instead of chicken also!!!!!! 

Detailed Nutrition Fact

Work Out at Home!!!

P90X
http://beachbodycoach.com/esuite/home/MGB1229

I've been a loyal gym member since my college days at the school gym and also at 24 Fitness after I graduated. But these days I don't go to the gym anymore.  Don't worry! That doesn't mean I don't work out anymore..No way. For me, working out is like breathing so I can never exclude it out of my life. Instead of going to the gym, I work out at home using AMAZING "P90X". I BET you guys have heard of this at least once or seen an infomercial on TV.  First of all, I'd like to address that I'm extremely happy that I found this amazing home workout program. This is one of my No.1 treasures (I have couple more home workout dvds that I loooooove!!!). If I ever have to evacuate the house because of fire or something, the belongings I would grab first is my P90X (and couple more workout dvds :p ). No joke. Seriously I love this workout program that much and I remember even telling my friends that I would take these if I get confined on an island by myself. lol  The best part of P90X is that it ABSOLUTELY worked for me (both strength & flexibility-wise!!) and I never got tired of it while doing this program thanks to its  variety. It consists of 12 routines that are; Chest & Back, Plyometrics, Shoulders & Arms, Yoga  X, Legs & Back, Kenpo X, X stretch, Core Synergistics, Chest, Shoulders &Triceps, Back & Biceps, Cardio X, and Ab Ripper X. Before I wasn't able to one push-up. Not even one..I know it's a shame but I couldn't. But now I can do more than 40 push-ups with proper form in one minute with no problem!!!! It's quite an achievement for me!!!
There are lots of benefits working out at home using home workout dvds.  The best part is that I don't have to get ready and drive all the way to the gym anymore. I know once I'm at the gym I would work out hard but sometimes just getting my butt to the gym is the hardest part.. By working out at home I was able to save commuting time from home to the gym which is about an hour and these days I get to finish my workout using that commuting time...And I could also save gas money and didn't have to pay for the gym membership anymore!!! My little brother loves working out too but due to his work loads, it's been really hard for him to make time for his workout. I bought this workout program for him also and he loves every bit of it!!!

You can see the transformation on my abs in the picture shown below. I give credit to P90X and my commitment to it! This workout program is DEFINITELY worth it to have!!!! If you are really thinking about working out & getting fit or fitter, I recommend you get this home workout program! You will not regret. But if you are not motivated & committed, you shouldn't buy it.

If you were like me, and hesitant at first to try it, either because you are out of shape, have old injuries, or think it's a gimmick, the don't be disheartened!! For those of you who are a little out of shape or have old injuries for every exercise you learn in the P90X routine, they teach you three different methods! Beginner, normal, and advanced. So no matter what stage of fitness you are in you can always challenge yourself as the workouts become easier by stepping up the intensity! If you are out of shape and you begin P90X, follow the diet plan ( that is provided free with the program ) and stay motivated you WILL see results in your first 30 days! whether it's weight loss, inches off your waist, or both!!
If you are interested in P90X, check this link~  http://beachbodycoach.com/esuite/home/MGB1229

 in 2005                      in 2008                                                    in 2010  

I know it's not something to show off yet but I just wanted to show the transformation of my abs since I began my journey. Still working on it, so please be generous : ) 

✐PhOeBe's Healthy Kitchen Diary: 2.Thai Style BBQ chicken

Chicken Again!!! lol But you guys seriously should try this. It was so tasty and it's gonna be my new favorite!!

♡Thai Style BBQ Chicken

Ingredients (serving for 3): 12oz. Chicken breast, 1/4 tsp. giner power or 1tsp. fresh ginger root, 1/2 lime juiced, 1/8 tsp. crushed red pepper flakes (you can add more if you want it a bit spicier!), 2 tbsp soy sauce, 2 tbsp hickory BBQ sauce (or worcetershire sauce, I used KC Materpiece Original BBQ sauce), 1.5 tsp. sugar

Recipe
Mix all the ingredients (except chicken breast) well in a bowl first and marinate chicken with the mixture for 4 to 24 hours and then grill chicken over high heat for 6~8 minutes each side until cooked through. You can use left-over marinate for basting or just discard.

Tips: You might just want a single serving. I recommend that you marinate bunch of chicken breasts and froze them in the freezer. You will definitely  want to eat again! Serve with fresh veggies & good carbs.

You will love♥ it!!

Detailed Nutrition Fact

✐PhOeBe's Healthy Kitchen Diary: 1.Chicken Delight

I'm gonna share my healthy meals and ideas from now on under the title of "✐PhOeBe's Healthy Kitchen Diary"

I feel like I live on chicken breast. lol As you all know, skinless chicken breast is lean meat and a very good source of protein. I'm about to introduce super easy and simple chicken breast meal called "Chicken Delight"

♡Chicken Delight

Ingredients: 4oz. Chicken Breast (skinless&boneless), 2cups Spinach, 1tsp. chopped Rosemary, Salt & Pepper to taste.

Recipe: Preheat oven to 375 degrees. Assemble garlic (I minced them), rosemary, salt and pepper and place on the cooking foil. Wrap it tightly into a pouch and cook about 20 minutes or more (check after 20min. and see whether it was cooked thoroughly)
Steam spinach and serve with chicken. Seasonings (Mrs. Dash, Lawry's, Emeril's Essence etc.) are optional.

How can it be simpler than this??

Tip: You can add 1serving of good carbs such as oatmeal, brown rice, whole wheat bread or pasta etc. or more veggies.

Detailed Nutrition Fact 

Yoga,My Love♥

I tried yoga for the first time in 2007 at the school gym. My roommate always talked about it effusively so I decided to give it a shot even though I was leery of it ( I thought yoga was all about bunch of acrobatic moves..) I waited in a huge line to get a ticket to yoga class that school gym provided (it was first-come first served basis and the tickets ran out pretty quick!) and I was all happy to be able to get in the class. BUT, guess what happened!!!! I got out of class in 15 minutes. Back then all those yoga poses (they were only basic moves!!!) seemed so grotesque and it was really hard for me to follow the poses. I kept stumbling, tumbling and getting out of the pose while everybody's doing each moves so well.. Only pose I was good at was "Child Pose"!!!!! The instructor told me to keep child pose if it's too hard for me and I really felt like an idiot!!!! When everybody started doing Warrior Pose, I was like 'This is it! I gotta get outta here immediately!!!'. So I stood up, grabbed the yoga matt&block, placed them back where they belong to, and LEFT!!!!  After that day, I totally ignored whenever my roommate talk about yoga..I was just like 'yea,yea,yea...'. LOL
Two years later, which was last year, my best friend wanted me to go to his hot yoga class with him and I gave it a second shot (I was just being nice since he was my BFF even though I didn't really feel like going..:p) It was even HARDER because I had to do it in a hot room (about 90 degrees I guess??)...I was sweating already even before class began. That day I had no choice but to finish the session since I didn't have a ride back home aaaaaand guess what!!!!!!!! Actually I felt sooooooooo good in so many places of my body. First 20minutes, it was like a hell ( a bit exaggerated :p) but as I keep repeating the same routine, I was able to get the hang of it and follow most of moves. That was when I started to like yoga and now I'm totally in love with yoga♥  Oh, by the way, the next day I couldn't get out of my bed since I was SO SORE everywhere!! It proved me that yoga uses all the muscles and I realized there were lots of muscle groups I haven't used.  Now I'm more flexible (yoga can be the best stretch EVER!!) and I could also build my core strength.  I do yoga at least twice a week thesedays and I love it!!! Anyways that was my little history about yoga~
I'll introduce some fundamental yoga moves that you can try at home. If the description is not clear enough, you can youtube the move and follow how to do it. In this blog, I'll just introduce Sun Salutation that includes Mountain Pose, Chaturanga, Cobra or Upper Dog, and Downward Dog only and introduce more in later blogs. : ) These will be good starting yoga moves and you can add little by little later when you get used to these moves. Ready?  Here you go~

1. Mountain pose: Sun Salutation begins with Mountain Pose. Feet about hip width apart, hands either by your sides or in prayer positinon (namaste). Take several deep breaths.

Next, on your last inhale,raise your arms up overhead in one sweeping and gently arch your waist as far as you feel comfortable and safe. 

Then exhaling, bend forward (bend your knees if necessary) and bring yours hands to the side of each foot.  Step your right leg back inhaling and exhale & step your left leg back into plank position (so called push-up position) Hold the position and inhale.

http://www.youtube.com/watch?v=stoqh4_DNr0

2. Chaturanga:  It's in between move from plank to upper dog. Exhale and lower yourself as if you are coming down from a pushup. Only your hands and feet should touch the floor ( if it's too hard your knees can touch the floor ).

http://www.youtube.com/watch?v=wljya7wWews




3. Upward Dog: Inhale and stretch forward up bending your back. Use your arms to lift your torso, but make sure you bend as far as you feel comfy and safe. Lift your knees up son that only the tops of your feet and touch the floor (It's an option you can put your knees on the floor and it is called Cobra Pose)


http://www.youtube.com/watch?v=FWCM48OhTZc&feature=fvw

4. Downward Dog: Exhale and lift from your hip and push back so that your arms can align with your ears. Spread your fingers so that you can have straight arms.


Inhale and step the right foot forward. Exhale and bring the left foot forward into head-to-knee position


Inhale and rise slowly while keeping arms extended. Exhale and lower your arms to the sides in a slow, sweeping motion. And back to mountaion pose.  From second routine you can directly start from stepping with the left leg (lunge). 


Start this routine at least 5 times (you can do more if you can handle ; ) ) a day at first and increase reps as you get better. I'm telling ya, it's not easy at first but you will get better and better! I promise. Just be positive ( unlike me!!!your positive mindset is very important if you are a first timer~) about yoga and focus on breathing ( Breathing is VERY important, breathe in deep and out like you make steam in your throat like 'Haaaaaaaahhhhhh' : ) )

제가 요가를 처음 접하게 된건 2007년 학교 짐에서 였답니다. 제 룸메이트가 하도 좋다고 입이 마르도록 칭찬을 하길래 그다지 끌리진 않았지만 한번 해보기로 마음 먹었죠. 그당시 까지만 해도 제게 요가동작들은 요상하고 약간은 볼쌍사납게(?) 보이기만 했었어요. 그당시 학교 짐에서 제공하는 요가수업은 학생들에게 매우 인기가 있었고 리쎕션 데스크에서 티켓을 받아야만 수업을 들을수 있었죠. 줄을 서서 한동안 기다린 후 티켓을 받아든 저는 내심 수업을 듣게 됐다는것에 뿌듯해 했었답니다..그런데 무슨일이 있어났는지 맞춰보세용~ 15분만에 저는 요가 수업을 박차고 나왔더랬어요. 도무지 내가 무얼 하고 있는지도 모르겠고 계속 균형을 잃고 동작들을 따라 할수 없었던지라 저만 바보같단 생각이 들었어요. 그래서 워리어 포즈를 시작함과 동시에 전 제가 사용했던 요가매트와 블락을 집어들고 제 자리에 놓은 다음 요가 수업을 박차고 나왔죠.ㅋㅋㅋ 그날 이후로 룸메이트가 요가에 대해 말할때마다 한귀로 듣고 한귀로 흘렸어요~
2년이 지난 후 작년에 제 절친이 본인이 다니는 핫 요가 수업에 가자는 바람에 두번째로 시도하게 되었죠. 제가 아끼고 좋아하는 친구라 제안을 거절하기도 좀 그랬고 친구가 롸이드를 주는 바람에 꼼짝없이 한 쎄션을 끝내야만 했던 사태가 벌어진거죠..그런데!!! 막상 수업을 마치고 나니 몸도 훨씬 가볍고 기분이 참 좋은거에요..좀 신기했더랬어요..처음 20분동안은 혼자 속으로 꿍시렁꿍시렁 장난아니었죠..그런데 같은 동작을 계속 반복하면서 차차 '아, 이렇게 하면 되는거구나'하고 감이 왔고 대부분의 동작( 중급반 수업이어서 초보인 저는 모든것을 다 따라할순 없었답니당~)을 다 따라할수 있었어요.. 그날이 제가 요가란 것을 좋아하게 된 날이였답니다.. 참, 그 다음날 저는 온몸이 쑤셔서 아침에 일어날수 없을 정도였어요..그동안 제가 사용해오지 않았던 근육들이 참 많았구나 하는 생각이 들었고 요가가 전신 운동에 참 좋다는 것도 알게 되었죠.. 3년전에 그렇게 무시하고 박대했던 요가를 지금은 너무 사랑하고요 요즘은 일주일에 두번씩은 꼭 요가를 한답니다. 덕분에 유연성도 기를수 있게 되었고 코어 스트렝쓰도 강화되었죵~ ㅋㅋ 이게 요가에 얽힌 제 작은 에피소드랄까요?~ 
이번 블로그에선 집에서 할수 있는 기초 요가 동작들을 소개해 드릴께요. 설명이 잘 와닿지 않으심 죠오기 위에 링크들을 클릭하셔서 한번 보고 따라하세요. 제가 이번 블로그에서 소개드리려는 "썬 쌜류테이션 (해맞이 동작?? 아, 한국말로 번역하면 좀 웃긴것 같기도 하고해서 그냥 영어로 소개드릴께요..한국에서 배운게 아니라 각 동작들이 어떻게 불리는지도 모르구요..죄쏭해용~)" 은 "마운틴 포즈", "챠터랑가", "업워드 도그" 그리고 "다운워드 도그"동작들로 이뤄져있답니다. 처음 시작하시는 분들은 이 동작들을 마스터 하신 다음 차츰 다른 동작들을 더 추가하시면 됩니다용~ 다음 블로그들에서 차차 다른 동작들을 더 소개해 드리겠사와요~그러니 오늘은 일단 이 동작들부터 알아보아욧~


1. 마운틴 포즈: 썬 쌜류테인션은 마운틴 포즈로 부터 시작해요. 몸에 긴장을 푸시고 다리는 힙 너비 만큼 벌리고 손은 자연스레 옆으로 내리시던가 아님은 기도하는 것처럼 하시면 됩니다. 구부정 하게 서있지 마시고 똑바로 서있어야해요. 그리고 세,네번 정도 숨을 깊이 들이쉬고 내쉽니당


마지막으로 숨을 들이쉬면서 양팔을 머리위로 쭉 뻗으시면서 불편하지 않을 정도로 허리를 뒤로 굽힙니다. 그리고 다시 숨을 내쉬면서 양손을 양발 옆에 나란히 놓습니다..이때 손가락들을 쫙쫙 벌려주쎄용~ 다리를 쭉펴서 스트레칭하는 것이 정석이지만 유연성이 아직 부족하신분들은 무릎을 살짝 구부리셔도 무관해요..계속 요가동작을 반복하시면 나중에 다리를 쭉펴는건 문제도 아니랍니당~ 유연하신 분들은 가슴을 허벅지 쪽으로 끌어당긴다 생각하시면서 스트레치하시면 되구요.. 그런 다음 숨을 들이쉬면서 오른 다리를 뒤로 빼주시고 내쉬면서 왼쪽다리를 되로 빼시면서 플랭크 포즈(보통 푸쉬업 포즈라고들 하죠~)를 취해줍니다. 푸쉬업 자세에서 숨을 들이시면서 이제 챠터랑가에서 업워드 도그로 동작을 이어나가야해요.


2. 챠터랑가:  챠터랑가는 플랭크 자세에서 업워드 도그로 연결시켜주는 동작인데요,  숨을 내쉬면서 팔을 굽혀 자세를 낮춰주는거에요..마치 푸쉬업 자세에서 아래로 내려온것 처럼요. 이때 양손과 발만 땅에 닿아 있어야 한답니다. 이 동작에서 물미끄러지듯이 앞으로 몸을 쭈욱 밀면서 다음 동작인 업워드 도그로 이동~~~


3. 업워드 도그: 챠터랑가에서 숨을 들이쉬며서  몸을 앞으로 빼주면서 등을 뒤쪽으로 굽혀주는건데요. 이때 양팔을 사용해서 몸통을 들어주는 겁니다. 원래를 무릎을 들어주어 바닥에 닿지 않게 하는게 정석이지만 처음 하시는 분들은 무릎이 바닥에 닿아도 무관해요. 차츰차음 낳아져서 나중엔 무릎이 바닥에 닿지 않아도 안 힘드실 그날이 올거랍니다. 숨을 역시 세,네번 크게 들이쉬고 내쉽니다. 그런다음 다운워드 도그로 출동~~~


4. 다운워드 도그: 숨을 내쉬면서 엉덩이는 하늘로 들어오리고 등을 뒤쪽으로 밀어 주다는 기분으로 팔을 쭉뻗어 양쪽 귀에 일치하도록 합니다.  다시 숨을 세네번 들이쉬고 내쉬어요~ 팔이 곧게 하려면 손가락을 쫙쫙 뻗어주어야 한답니다. 


그런다음 숨을 들이쉬면서 오른발을 앞으로하고 내쉬면서 왼발을 앞으로 가져와서 다시 다리는 쭉뻗고 가슴을 허벅지 쪽으로 끌어당기는 스트레치 포즈로 돌아갑니다.  숨을 들이쉬면서 천천히 팔을 쭉 피면서 일어선다음 팔을 천천히 양옆으로 내려놓거나 기도자세로 해주면서 다시 마운틴 포즈로 돌아가는 거랍니다..  처음엔 언제 숨을 들이쉬고 내쉬면서 자세를 연결하는지 잘 감이 안오실지도 몰라요...그럴 때 '에잇, 몰라..안해안해' 하지 마시고 열번 안되면 스무번 동작을 반복해보세요.. 정말로 자꾸 하다보면 생각안해도 저절도 숨이 맞춰서 쉬어지게되요.. 쉽게 포기하면 얻어지는 건 하나도 없다는거 꼭꼭 마음속에 새기시길!!!  처음에 한 다섯번 정도 썬 쌜류테이션을 반복하시구요, 물론 더 하실수 있음 더 하셔도 좋구요..차차 횟수를 늘려가시면 됩니다.  그리고 이동작들을 자연스럽게 하실수 있는 경지가 되면 차츰차츰 다른 동작들을 더 추가해서 하시면 된답니다..다른 동작들은 다음 블로그들에서 차차 소개드릴께요. 일단은 "썬 쌜류테이션" 루틴을 완전 마스터하시길 간곡히 바래용~
그럼 전 배고파서 이만 줄여야겠네요...ㅋㅋㅋ

Crank up your metabolism!!

Metabolism..

The simplest definition of it can be "calorie burning rate".  It depends on age (It is said that meatbolism naturally slows down about 5% per decade after 40), sex (men generally burn more calories at rest then women; not fair but makes sense sine they have more muscle than women), and proportion of lean body mass (the more muscle we have, the faster our metabolic rate tends to be;according to the research muscle burns 35 calories per pound while fat only bunrns 2 calories per pound a day. More than 14 times!!!!!!! this is why we should build muscles in order to accelerate calorie burning.)

It is said that there are some factors that influence metabolism that can't be changed but it is also said that there is a way to maximize our metabolism that we were born with. Among various ways to boost metabolism, as you already know, to exercise is the best way. In the short term, aerobic exercise burn more calories so lots of people only stick to cardiovascular exercises. However in the long run weight lifting will contribute to burning more calories by increasing muscles. So it's better to work on both aerobic exercise and weight lifting for synergy effect.

Here are 7 ways to rev up your metabolism

1. Do cardiovascular exercise. The key is to push ourselves so that the intensity can deliver bigger, longer increase in resting metabolic rate.  This way we can get the same result in a short length of time not spending hours with low intensity to get the result. Efficiency,people!!! Give your ALL!! Do not just do it. The length of time that you put for your workout doesn't really matter. What matters the most in INTENSITY!! These days I only spend like an hour which is half of the time I used to spend at the gym every single day for my workout but am getting more result. Plus my overall performance has improved a lot. I can jump better, do more push-ups( I wasn't able to do even one properly but now I can to more than 40!!!!!!!!)

2. Build muscle, muscle, muscle!!!! Resting metabolic rate, which is calorie burning rate at rest, is much higher in people with more muscle. Each pound of fat burns only 2 calories a day while every pound of muscle burn 6 calories just to sustain itself. Again, this small difference accumulates over time and will become huge later. Some women have phobia about gaining muscle thinking they would get all buff like those bulky guys at the gym doing if they do weight training. But it's not easy for us,women to be bulky like that due to our lack of hormone that helps to be bulky. In my personal opinion, women who is toned with lean muscle looks tighter, healthier and HOTTER!!

3. Drink water!
Our body needs water to process calorie burning. If we get dehydrated, our metabolism slows down. A study shows that people who drank eight 8oz. of water a day burned more calories that those who drank four. Munching fresh fruit or vegetables is a very good idea since they are full of liquid.

4. Eat more often. As I already mentioned in the previous blog, by eating small portion of meal or snack frequently we can maintain high metabolic rate throughout the day. Having a large portion of meal with many hours in between will result in decreasing our metabolic rate. Seriously, eat often! At least 5 times a day!

5. Spice up your meals.
Studies show that by eating spicy food we can crank our metabolic rate 23% temporarily (like about an hour or so) Again, this small difference will add up. Those people who love spicy food, you guys are ahead of game. And I'm one of you guys. wink wink~

6. Eat more protein.
It is said that protein requires twice as many calories to be digested as carbohydrate or fat requires. But don't exclude good carbs. You need good carbs for fuel of your body. Once I tried a diet that completely excluded carbs. It worked for a short period of time but I could see my performance had decreased while working out, which means getting less result out of my work out.

7. Drink black coffee (if you are coffee drinker) or green tea. Substances in these will help boost your metabolism for couple hours.

메타볼리즘 (신진대사율)...이 단어 많이 들어보셨을거예요..한마디로 정의하자면 "열량 연소율"이라고 할수 있죠. 메타볼리즘은 나이 (40대 이후론 10년에 5%씩 저하된다고 해요), 성별(남자들의 신진대사율은 여자들보다 높답니다..근육량이 여자들보다 더 많으니까요) 그리고 근육량(지방이 1파운드;약 500 그램당 하루 종일 2 캘로리밖에 소모하지 못하는 반면 근육은 1파운당 하루에 35 캘로리를 연소한다고해요..무려14배에 달하는거죠. 왜 근육을 늘려야하는지 이제 좀 감이 오시죠? ㅋㅋㅋ)에 따라 달라진답니다. 메타볼리즘이 낮으신 분들, 실망하지 마세요..얼마든지 노력에 따라 메타볼리즘은 높아질 수 있답니다..저도 예전에 메타볼리즘을 한없이 원망하던 사람중 하나였답니다..지금은 메타볼리즘이 상당히 높아져서 먹어도 뒤돌아서면 배고파지고 운동할때도 캘로리를 훨씬 더 많이 소모한답니다.  뭐니뭐니 해도 메타볼리즘을 높이는데 최고는 "운동"이죠.. 단기간으로 보면 유산소 운동이 더 많은 캘로리를 소모해서 효과가 높긴하죠. 그래서 짐에 가면 많은 여자분들 죽어라하고 카디오 운동만 하시는걸 볼수가 있어요. 하지만 장기간으로 놓고 보면 웨잍 트레이닝을 함으로써 근육량을 늘기때문에 유산소 운동만 했을때보다 더 많은 열량을 연소할수 있게되는 씨너지 효과가 발생되게 된답니다.. 근육운동 꼭 해야해요!!!!  지금부터 신진대사율을 최대화할수 있는 방법을 알아보자구요.


1. 유산소 운동을 하자. 앞에서 이미 말씀드렸죠. 그런데 중요한것은 그냥 쉬엄쉬엄 대충대충 시간을 떼우면서 운동하는게 아니고 온힘을 다해서, 조금은 격렬하다 싶을 정도로 해야한다는 거예요.  1시간동안 느긋하게 걷거나 적당히 바이씨클링 또는 일맆티컬을 하기보단 단 20분이라도 정말 끝장을 볼것처럼 운동하는 것이 더욱 효율적이라는거 말씀드리고 싶군요.. 전 요즘 운동 하루에 한시간 정도 하거든요..예전에 비하면 반밖게 안되는 시간이지만 열량소모는 거의 두배에 달한답니다.. 그리고 예전보다 훨씬 강해졌어요~ 어정쩡한 자세로 한개도 하기 힘들었던 푸쉬업도 요즘엔 아주 정석자세로 40개 이상은 거뜬히 한답니다..제가 봐도 제가 신기하고 기특할정도로 퍼포먼스가 향상됐죠. 온힘을 다해서 열정적으로 운동하세요, 그냥 쉬엄쉬엄 시간만 채우는 그런 운동 말고.. 어슬렁 어슬렁 두리번 두리번 돌아다니고, 쉴만큼 쉬고, 몸이 힘들지 않을 정도로만 운동한다면 절대 퍼포먼스 향상 되지 않아요..힘들어도 '난 더 할수있어'하고 자신에게 끊임없이 긍정적으로 말해주면서 밀어부쳐야 한답니다. 


2. 근육량을 늘리자. 한국 여자분들..특히나 근육에 대해서 공포감을 갖고 있죠..ㅋㅋ '어머, 근육운동하면 울룩불룩해지잖아요..'하면서 유산소 운동만 죽어라 하는거 많이 봤더랬어요.. 결론은 울룩불룩 해지기 참 힘들다는겁니다..여자들은 근육을 벌키하게 하는 호르몬이 생성되지 않기 때문에 남자들처럼 쉽게 울룰불룩 해지기가 아주 어려워요.. 그러니까 걱정을 딱 붙들어 메시고 근육운동하세요..그리고 적당하게 근육이 있으면서 톤업된 몸이 그냥 피실피실 호리한 몸보다 훨씬 탄력있고 섹시해보인다는거 말씀드립니당.. 아닌가? 한국에선 안그런가? 암튼 여기 미국에선 톤업된 몸이 대세입니다요~ ㅋㅋ


3. 물을 마시자! 물에 대해서도 이미 말씀드렸죠..하루에 2리터는 꼭,꼭,꼭 마시세요..열량을 연소하는데 물이 꼭 필요해요. 만약 몸에 물이 부족하게 되면 신진대사율이 저하되게 된답니다. 그러니까 목이 마를때 까지 기다렸다 마시면 이미 늦은거예요..자주자주 물을 마시는 습관을 들이세요. 참,참, 그리고 하루에 물을 2리터 마신사람이 1리터 마신 사람보다 더 열량을 많이 소모한다는 연구결과도 나왔답니다.


4. 조금씩 자주 먹자.  하루에 적어도 다섯번은 먹는것이 좋아요. 다섯번 거하게 먹으란 얘기가 아니구요. 같은 양이면 조금씩 나눠서 자주 먹자는 얘기예요.. 일단 몸에 음식이 들어가면 신진대사율이 올라가죠. 그런데 다음 식사때까지 터울이 길어지면 대사율이 다시 저하되게 되고 그 대사율이 저하된 상태에서 배가고프기때문에 더 많이 먹게 된다면..생각해보세요..연소못하게 되는 것들은 다 몸에 지방으로 바뀌여서 남게 되는거예요.. 아무리 맛있고 좋아하는 음식이라도 정신줄을 놓고 드시지 마시길. 좋아하고 맛있는 음식일 수록 아껴서 조금씩 조금씩 드세용~ ㅋㅋ


5. 매운 음식을 먹어주자.  연구결과에 따르면 매운 음식을 먹으면 한 한시간 반정도 신진대사율이 23%나 상승한대요.. 매운 음식 잘먹은 우리 한국분들.. 시작이 좋은거네요,그러고 보면~ ㅋㅋㅋ


6. 단백질을 섭취하자. 단백질은 근육생성에도 도움이 될 뿐더러 소화시키는데 탄수화물이나 지방보다 두배의 열량이 소모되죠..그러니까 닭가슴살, 달걀 흰자, 두부, 지방의 적은 부위기 돼지고기&쇠고기, 생선, 콩 등등을 식단에 꼭 넣어주쎄용~ 


7. 블랙커피와 녹차를 마시자..아시다시피 이 두가지엔 카페인 성분이 들어있어서 신진대사율 높이는데 효과가 있는건데요... 이건 커피와 녹차를 마시는 분들에 한한 옵션입니당~ 커피 좋아하시는 분들 다방커피처럼 크림,설탕 다 넣지 마시고 블랙으로 드셔보세용~

Set a mini realistic goal!

  I remember those days when I used to set unrealistic goals with great hope.. Those were all about losing lots of weight in a short period of time; like "losing 10lbs a week" or even more... That was pretty silly of me to set such a goal and you might already have guessed or known, I always ended up being all disappointed and discouraged about getting a little result which was not even close to my goal at all after bazillions of crash diets. Moreover, I had to go through YOYO effect later, which depressed me even MORE.
Things have gotten very different now and I said perfect good bye to all those miserable days after I changed my mindset. One day I was thinking like 'Uhm..I've spent lots of time and efforts to lose weight but I didn't get the result I want..So..This time why don't I take time and lose weight in the right way? I have nothing to lose because I at least know I wouldn't gain weight by trying the "right way"..'
To cut a long story short, by changing my mindset, by trying "the right way", I got to be able to lead a very healthy and happy life style let alone getting the result I've wanted to get so bad for many years.
If I had been patient and followed the right path in the first place for all those years, I would have gotten the result that I have now way long ago. But I don't get upset about those years,though. That was my trial & error time and I give myself a big round of applause for not giving up till the day I finally changed my mindset. Also thanks to all those gloomy(?) days, I'm more appreciative for what I have now.
The bottom line is...When it comes to losing weight, you need to set a mini realistic goal (for example losing 1or 2lbs a week by exercising & eating right, not by starving yourself to death!!!!)  that you can achieve and keep setting another one after one for a long period of time. By doing so, whenever you knock down each mini goal, you will feel all accomplished and be able to motivate yourself to keep going and even going further. There are so many things in our lives that could change drastically by slightly changing our mindset. Again..Set a mini realistic goat at a time and try hard to reach that goal each time!
All those mini goals that you reached will award you eventually for all your valuable efforts. ◕‿◕

체중을 감량하려고 했던 분들이라면 다들 한번씩은 '일주일에 5킬로 뺀다,내가!!' 내지 '한 달에 8킬로 뺀다!' 하고 마음먹어 보신적 있을거예요..ㅋㅋ 저도 그랬었거든요.. 지금 생각하면 참 터무니 없게 단지 살을 빼고 싶단 마음에 목표를 정했던거 같아욤..  새 모이만큼 먹으면서 고통스럽게 살을 빼다가 계획한 시간이 지나가고나서 체중계에 올라가면 결과는 항상 실망스럽고 '난 유전적으로 더 이상은 안되는가보다..' 생각하면서 우울해했었답니다.. 게다가 다시 음식량을 늘이면 어김없이 절 찾아주었던 요요현상은 저를 절망의 구렁텅이에 빠뜨리기 일쑤였죵.. 
하루는 가만히 앉아서 생각해봤죠.. '이렇게 노력해도 안빠지는 살..이번엔 좀 여유를 갖고 차근차근 소위 올바르다는 방법으로 빼봐야겠다..' 하는 생각이 들었어요. 올바른 방법이니 적어도 체중이 늘진 않을거란 생각이 들었고 또 밑져야 본전 하는 생각으로 길게 터울을 잡아서 살을 빼보기로 마음 먹었더랬어요. 
거두절미 하고 말씀 드리자면 마음을 살짝 바꿔먹고 올바른 방법을 택해서 시도했더니 그동안 제가 그렇게 얻고자 했던 결과를 얻음은 물론 그 과정에서 건강하고 행복한 라이프 스타일을 갖게 되었다는거예요.  처음부터 제대로 된 방법으로 인내심을 갖고 노력했더라면 지금 보다 더 빨리 제가 원해왔던 결과를 얻을 수 있었겠죠.. 하지만 실망한 가운데도 계속 노력했던 제가 대견스럽고, 그런 날들이 있어서 현재의 결과에 더 만족하고 감사하는 마음이 드는것 같아요~
결론을 말하자면 체중감량을 원하신다면 달성할수 있는 작은 목표를 정해놓고 하나씩 하나씩 이뤄나가야 한다는거죠.. 그렇게 계속 작은 목표들을 달성해나가다 보면 성취감도 얻게 되고 계속, 그리고 더 열심히 나아갈수 있는 동기 부여가 되니까요.  잘 살펴보면 우리가 먹는 마음가짐에 따라 천지차이로 바뀔수 있는것들이 우리 삶엔 참 많은거 같아요.. 마지막으로 드리고 싶은 말은 그 이뤄낸 작은 목표들은 꼭 여러분들이 값진 노력에 꼭 좋은 결과로 보답한다는겁니다..
오늘은 여기에서 줄일께요~ 좋은 하루 보내시는거,아시죵?? 바이~

6-Day Fat Shred Diet

If you don't lose pounds and inches at all, start off brand new again. Never Ever give up!! Just keep trying and trying and you will get on the right track. : ) I'd like to share a 6-day diet plan that is designed to ramp up the metabolism. This diet is high-protein, low-carb diet and it will force your body to use stored body fat for fuel by limiting carbs at the same time it increases your metabolism. My boy friend and I sticked to this diet plan and both of us were able to  shed some pounds off. He lost about 7 lbs & also inches around waist and I lost 4 lbs for 6 days!!!  I just companied him as his great "fitness buddy" so that he can stick with the diet plan. I was very happy to see him getting the good results. However, I had to add good carbs right away when I was done with this diet plan since I needed more energy to keep up with my high metabolism and maintain performance in my high-intensity workout. Exercise along with good diet made me boost up my metabolism and I'm a living proof. : )   Some of you might think by now like 'wow, then I will lose lots of weight by sticking with this diet'.. I'll say "NO" to the thought you might be having now..It is not recommended to go on this diet for a long term. I can only recommend that you follow this diet a week or two (maximum)! Eventually you need good carbs to fuel your body so that it can perform properly during your workout. Oh, I almost forgot to mention!! Make sure you exercise for like an hour with pretty high intensity for six days also,okie??! Critical part of this diet is getting all the "right" ingredients and you can play with ingredients like substituting certain item for equivalent item.

Day 1

Breakfast: Blueberry Smoothie
1 scoop whey protein powder
1 cup fresh blueberries
4 oz. water or lite soy or skim milk

Mix in blender with a scoop of ice

Morning Snack
15 to 20 raw almonds or walnuts

Lunch: Lean turkey Salad
1 cup fresh mixed greens
1/4 cup chopped cucumber
1/2 cup sliced mushrooms (if you can't eat raw mushrooms, steam it ; ))
1/2 cup carrots
1 Tbsp. red wine vinaigrette or other vinaigrette dressing but no ranch, blue cheese!!
4 oz. roasted turkey breast

Afternoon snack
4 oz. low-fat cottage cheese
3/4 cup sliced strawberries

Dinner: Fish

4oz. fish (halibut, cod, red snapper or turbot)
1tsp chopped garlic
1/4 tsp chopped fresh thyme (optional, you can use pepper instead)
1/4 chopped tomato
1/2 juiced lemon
2 cups asparagus
2 Tbsp water
little bit of salt and pepper to taste

Preheat oven to 450 degrees. Place fish on a cooking foil with 2 Tbsp. of water (it's to provide steam). Top with tomato, garlic, thyme, lemon juice, salt and pepper. Wrap tightly and place on a baking sheet, and bake for 15 to 20 mins. and Boom!!! Your dinner is ready! Oh, steam asparagus and serve with fish~

Day 2

Breakfast: Strawberry banana smoothie
1 scoop whey protein
1/2 banana
1/2 cup strawberries
4oz. water or lite soy or skim milk
Mix in blender with a scoop of ice

Morning snack
Swiss and Roast beef roll-up
4 oz. lean deli sliced roast beef
1 oz. low-fat swiss cheese slices (doesn't have to be exactly swiss cheese, you can get low or non fat cheddar chees also)
Dab of mustard (yellow, whole grain, Dijon)
Layer and roll together , then to your mouth!!

Lunch: Tuna Garden Salad
1 cup romaine lettuce
1 cup chopped broccoli
1 tbsp red wine vinaigrette or other vinaigrette sauce
4 oz. flaked white tuna (water packed!!!!)

Afternoon snack
15-20 raw almonds

Dinner: Chicken Delight

4oz. skinless chicken breast
2 cloves garlic
2 cups of spinach or broccoli
salt and pepper

Preheat oven to 375 degrees. Top with garlic, salt and pepper and wrap it tightly. Cook for 20min or a bit more till cooked thorough.
Steam veggies and sprinkle with seasoning if you have any. (there are various kinds of veggie seasoning in seasoning aile~)

Day 3

Breakfast: Swiss, mushroom , and broccoli omelet
3 egg whites, beaten
1 whole egg
1/2 cup broccoli
1/2 cup sliced mushrooms

Cook in cooking spray.

Morning Snack
1 scoop whey protein powder
4 oz. water or lite soy or skim milk

Lunch: Grilled Shrimp Caesar Salad

1 and 1/2 cups romaine lettuce
1 Tbsp. light caesar dressing
4 oz. peeled, deveined shrimp
Grill seasoning of choice
1 lime
1 Tbsp. grated parmesan cheese

Preheat grill or grill pan, squeeze lime over shrimp, and season with grill seasoning. Cook shrimp approx. 3 minutes or until done. Toss salad with Caesar and add shrimp! It was my favorite! YumYum :9

Afternoon snack
15-20 raw almons or walnuts

Dinner: Tuna
4 oz. tuna steak
2 Tbsp. soy sauce
1 Tbsp. chopped scallions
2 cups bok choy or cabbage
Salt and pepper

Preheat skillet, lightly coat pan with cooking spray, and cook tuna about 2 minutes per side or to your desired doneness. Steam bok choy then serve with Tuna and sprinkle both soy sauce and scallions

Day 4

Breakfast: Berry Energy Smoothie
1 scoop whey protein
3/4 cup mixed berries
4 oz. water, lite or skim milk

Morning Snack
5 oz. roasted deli turkey breast
1 oz. low-fat cheese slices  and dab of mustard.
Layer and roll together, then your mouth again~

Lunch: Salad
1 cup romaine lettuce
1/4 cup chopped celery
1/2 cup sliced mushrooms
1/2 cup chopped broccoli
1 Tabp. balsamic vinaigrette or other vinaigrette
4 oz. sliced lean meat of your choice

Afternoon snack
15-20 raw almonds or walnuts.

Dinner: Steak

4 oz. lean beef steak  (sirloin, skirt hanger)
2 Tbsp. vinegar
1 Tbsp. chopped fresh garlic
I mist cooking spray
1 cup asparagus
1/2 cup carrots
salt and pepper to taste

Preheat grill or grill pan. Place steak in a plastic storage bag and add garlic and vinegar. Cook steak approximately 5 minutes per side or to your desired doneness

Day 5

Breakfast: Mushroom, cheese, and spinach omelet
3 egg whites, 1 whole egg beaten
1 cup spinach
1/2 cup sliced mushrooms
1 oz. low-fat cheddar cheese
Cook in pan lightly misted with cooking spray

Morning Snack
Cottage Cheese and Blueberries
5 oz. low-fat cottage cheese
1 cup blueberries  Yum : 9

Lunch: Tuna Salad
1 cup mixed baby greens
1/4 cup chopped cucumber
1 cup chopped broccoli
1 Tbsp. lite vinaigrette
4 oz. flaked tuna ( choose the one packed in water!!!)

Afternoon snack
1 scoop whey protein
4 oz. lite soy or skim milk

Dinner : Chicken
4 oz. Chicken breast
2 Tbsp lemon juice
2 Tbsp. chopped scallions
2 cups spinach
Salt and pepper to taste

Preheat oven to 375 degrees.  Place chicken on the foil with spinach and drizzle lemon juice on top. Wrap tightly and cook for 20 mins. or more till cooked thorough.

Finally it's Day 6!!!! Yay~

Breakfast: Strawberry Power Shake
1 scoop whey protein
1/2 cup sliced fresh strawberries
4 oz. water , or lite or skim milk


Morning snack
15 to 20 almonds or walnuts

Lunch: Salad
1 cup romaine lettuce
1/2 cup chopped cucumber
1/2 cup sliced mushrooms
1/2 cup chopped broccoli
1 Tbsp. balsamic vinaigrette (my favorite!!!!!!) or equivalent dressing
2 oz. sliced meat of your choice (chicken or turkey)

Afternoon snack
Turkey and swiss roll-up
5 oz. roasted deli turkey breast
1 oz. low-fat swiss cheese slices
Dab of mustard (yellow, whole grain, Dijon; personally I like Dijon<3)

Dinner: Chicken Dijon (This is really goooooood!!!! I might have this for dinner today!!!)

4 oz. chicken breast
2 Tbsp. Dijon mustard
2 cups chopped broccoli
Salt and pepper to taste

Preheat oven to 375 degrees. Place chicken on the foil and top Dijon, and wrap tightly. Cook for 20 minutes or until cooked thorough. Serve with steamed broccoli.

운동을 하는데도 체중도 줄지않고 치수도 줄지 않는 분들.. 압니다 알아요, 실망스럽고 답답하죠.. 그렇다고 절대 포기하시면 안되요..새로운 마음으로 다시 시작하면서 문제점을 찾아내고, 그 문제점에 대한 해답을 또 찾아내서 문제를 풀어나가면 되는거예용~ 운동도 열심히 하면서 좋은 것만 몸에 줄 준비가 되었다면 오늘 제가 소개해드릴 "6일간의 지방 태우기 작전"에 돌입해 보심이 어떨런지.. 6일간은 철저히 탄수화물 소비를 제한 하는 식이요법인데요, 보통 "고단백 저탄수화물' 식이요법이라고들 하죵~  특히 이 6일간은 쌀밥을 주 식사로 하는 한국분들에겐 크나큰 고통이 아닐수 없습니다..하지만 딱 6일만 이 식이요법을 유지하시고 7일째부터는 몸에 좋은 탄수화물을 다시 추가해서 먹으면 된답니다.. 이 작전의 목적은 에너지원으로 쓰이는 탄수화물을 제한함으로써 몸에 축적된 지방을 탄수화물 대신 연소원으로 쓰려는 거죠..
 단백질( 한국에서 쉽게 구할수 있는 생선, 두부, 달걀등을 이용) 과 야채를 위주로한 식단을 작성하시되 캘로리양은 1500이 넘지 않게 하시면 됩니다..정말 참을 수 없을 만큼 고통스러우시다면 흰 쌀밥대신 현미밥이나 잡곡밥을 삼분의 일 공기만 드시구요.. 위에 제가 소개한 식이요법에 들어가는 재료들은 한국에선 구하기가 쉽지 않은것들이 대부분이고 한국 현실에 맞지 않아서 궂이 저 식단을 권하고 싶지는 않네요.. 제가 지금은 한국에 없어서 시중에서 어떠한 재료들을 구할수 있고 없는지를 모르겠어서 딱히 어떤 식단을 제공해 드릴수가 없지만 한국에 갔을때 (10월에 갑니다용~ㅋㅋ) 부지런히 시장조사를 해서 한국 현실에 맞는 식단을 함 골똘히 생각해보겠사와요~~ 아마 한국 써치엔진에도 좋은 식단이 많이 나와 있을법도 한데용..한번 찾아봐야겠네요...한국에 계신분들에겐 크게 도움이 못되는 식단이라 조금 아쉬움이 남네욧~ 

Losing Weight is Simple Math

Losing weight is simple math.  The caloric deficit that can be obtained either by eating less and exercising adds up and let us shed some pounds. To produce calorie deficit, you should know your caloric needs first. Alrighty, let's calculate your caloric needs to lose weight. Uhmm..let's suppose you weigh 150lbs currently. ◕‿◕



Step 1
Calculate your Resting Metabolic Rate (RMR) by multiplying your current body weight by 10
150 * 10 = 1500  so 1500 will be your RMR

Step 2
Calculate your Daily Activity Burn (DAB) based on your activity levels. For people who lead sedentray life style multiply RMR by 10% (0.1),  for moderately active people; multiply RMR by 20% (0.2) and lastly for very active people, multiply by 30% (0.3). Suppose that you are having a sedentary life style. :p
Then your DAB will be 1500 * 0.1 = 150

Step 3
Find out how many calories you burn from your Daily Exercise (DE). This is where you need Heart Rate Monitor to know exact calorie consumption when you exercise. Here, I'll have to let you know another ugly truth.. Those calorie consumption numbers displayed on treadmills, ellipticals, and bicycles at the gym are TOTAL BOGUS!!! Seriously, those numbers are very misleading!! When I use elliptical for about an hour with moderate intensity, it says I burned 600 calories but my heart rate monitor says only abt 180 to 200. If the number displayed on the machine is true, it can be considered that you burn 10 calories per minute!!! For those people like Michael Phelps, it might be possible but not for normal folks..I'm a pretty fit person and it's really hard for me to maintain 6 to 7 calories per minute burn even if I give my ALL.  Heart rate monitor (HRM) might be a bit pricey but is a very useful gadget to have since it enables you to monitor your workout intensity and track your calorie burn accurately. You don't need a high-tech HRM that has bunch of functions that you never use. Just get a simple one that shows your heart rate and calorie consumption.  FYI, I've got one from Nike and paid abt $100 but you can buy one for about $75 on this website below

http://beachbodycoach.com/esuite/home/MGB1229  Click "Shop" then click "Equipment and gear" on the top left and it will show drop down menu. Then select "Health Monitors" and you will see "Bowflex Strapless Heart Rate Monitor". 

Step 4
Subtract caloric deficit (CD). This is the number of calories that you want to cut out of your current diet in order to lose weight. Ideal caloric deficit is 500 calories a day and it will result in loss of one pound per week.  Be realistic and ideal when it comes to weight loss. Weight loss should be a long-term goal and that's the healthiest way to lose weight. Those eye-catching crash diet phrases like "Lose 10 lbs in a week or more!!" are "Bull Crap" Even if it happens, it's not healthy for your body and it might be just water weight or muscle weight. You don't wanna lose your muscle!! You should lose your body fat!!! So set a weight loss goal like 1 lb or 2lbs a week. FYI, to lose 1 lb of body weight, you need 3500 caloric deficit.  You might have figured already earlier :p Just in case you didn't figure yet~ :p
Just be patient!! You will reach your weight loss goal eventually with healthy way that will prevent you from getting "YOYO" effect. Oh, by the way let's assume you burn 300 calories from your workout.

Step 5
Now it's time to put all the number you got from 4 steps together. You are almost there so hang it there!!
Add RMR(step 1), DAB(step 2), DE(step 3) and then subtract CD(step 4).
1500 + 150 + 300 - 500 =1450 This is it!! This will be your calorie target (caloric need) to lose 1lb per week.

One thing you should know about is that this is just a reference number that you can start from. It might be couple hundreds calories off  since everybody has different metabolic rate, you might need to add or subtract more calories from this number depending on your metabolic rate. You should keep trying to find that ideal number by trial&error. And again be patient till you find the right digits for ya!  ◕‿◕

체중감량은 아주 단순한 산수에서 시작한답니다.. 적게 먹음으로써 또는 운동을 함으로써 캘로리 결핍을 유도하고 그 결핍된 캘로리가 쌓이고 쌓여 체중이 줄어들게 되는거죠.  체중감량을 위해서 우선 시작점을 알아야 해요..우리 몸이 얼마만큼의 캘로리가 필요한지 모르는 상태에서 시작하면 모래위에 성을 쌓는것과 흡사해지겠죠. 자, 그럼 체중감량을 위해 필요한 열량을 같이 계산해 볼까요??


첫째, Resting Metabolic Rate ( 기초대사량 )을 계산해 보아횻~ 예를 들어 제 체중 150 파운드 ( 킬로그램을 파운드로 환산하려면 2.2를 곱하시면 된답니당~)라고 가정해보자구요~ 
제 기초대사량은 체중에 10을 곱한 값입니다. 따라서 1500 이라는 숫자를 얻게 되겠네요.. 아직 안어렵죠?? ㅋㅋ


둘째, Daily Activity Burn ( 운동하지 않고 하루에 소비하게 되는 열량) 을 계산해야 해요. 앉아서 정적인 생활을 하시는 분들은 RMR (첫번째 얻은 숫자)에 0.1 을 곱하고, 비교적 활동적인 분들은 0.2 그리고 아주 활동적인 분들 (육체적인 일을 하신다거나 운동을 인텐씨브하게 매일 하시는 분들)은 0.3을 곱해주면 된답니다.. 저는 정적인 라이프 스타일을 가진 사람이가 가정해보겠습니다용~
그럼 제 DAB는 1500 * 0.1 해서 150이 나오네요.


셋째는 Daily Exercise (운동해서 태우는 열량)을 구할차레죠. 운동해서 소모하는 열량을 정확하게 할려면 Heart Rate Monitor (한국말론 모 심장박동률측정기? 모 이렇게 되겠네용~ㅋㅋ)가 필요해요.. 짐에 가면 트레드밀도 있고, 날씬한 몸매을 원하십니까? (일립티컬)도 있고 자전거도 있죠..이 기구들이 디스플레이하는 열량 소모량은 말짱 거짓말이랍니다.. 한동안 무릎이 안좋아서 일립티컬만 사용한적이 있었더랬어요.. 한시간 하고나니 제가 600캘로리정도 소모했다고 나오더라구요..그런데 제 HRM은 고작 200캘로리도 안되는 숫자가 나오는거죠... 가령 저 운동기구가 보여주는 숫자가 사실이라고 해보자구요..그럼 일분에 10캘로리 연소했다는건데요..이거 절대로 쉬운일이 아닙니다횻~ 마이클 펠프스 같은 수퍼 운동선수라면 가능할지도 모르겠네요.. 저 미친듯이 땀으로 목욕을 할정도로, 심장이 밖으로 터져나올것 처럼 운동해도 일분에 7캘로리를 꾸준히 60분동안 연소하긴 정말이지 힘들거든요?  미국에선 쉽게 구할수 있는데 한국에선  어떤지 잘 모르겠네요..아마 나이키 매장이나 아디다스에서 구할수 있지 않을까 싶어요~ 무슨 수를 써서라도 꼭 구하세요.. 이거 필수 아이템입니다.. 참, 이번 스텝에서 제가 하루에 운동해서 300 캘로리 정도 연소하다고 해볼께요... 숫자들 다 기억하고 계신거 맞죠??  겨우 세갠데요,몰~~ ㅋㅋ 


넷째, 이젠 Caloric Deficit (열량결핍) 값을 구할차례내요.. 이 숫자는 우리가 임의로 선택할수 있지만 하루에 500 캘로리 정도 결핍을 유도하는게 이상적이랍니다..  일주일 후면 500그램 정도 빠지게 되요.. 1파운드 (약 500그램) 감량하는데 3500캘로리가 결핍되어야 하거든요.. 살을 빨리빨리 빼고 싶은 분들은 '에게,모야..고작 500그램?? 장난해??'  하실지도 몰라요..  주위에 넘쳐나는 유혹의 문구에 익숙해져 있을테니까요.." 일주일에 5킬로그램 감량!!" 또는 심지어 "10킬로그램 감량!!" 모 이런 문구들요...그런 것들에 현혹되지 마세요... 5킬로그램 감량? 가능할지도 몰라요 하지만  그건 불필요한 지방이 아닌 물 체중 또는 근육체중을 잃은거랍니다..그런 다이어트들은 반드시 "요요현상"으로 잃은 만큼, 때론 잃은 체중보다 더 체중을 얻게 되는 결과를 초래하죠..  저도 한때는 온갖 방법으로 체중감량하려고 했었던 사람이기에 너무나 잘알아요!!!! 뼈속깊이!! 그러나 급하게 마음 먹으신 분들..딱 잘라서 말하겠습니다. 급한 마음 딱! 버리세요.. 건강하게 조금씩 조금씩 체중을 감량하는게 건강한 방법이고 또한 요요현상을 막을수 있다는 것 거듭 말씀드립니다!! 거북양처럼 인내심을 가지세용~~ 어마낫, 말이 길어졌네용.. 암튼 저는 하루에 500 캘로리 결핍을 택하겠사와요~


다섯째...고지에 거의 다 다랐어요..ㅋㅋㅋ 산수하실 준비 됐죠? 무리시면 계산기 준비하세용~
첫째, 둘째, 셋째에서 얻은 숫자를 더하고 넷째 숫자를 빼세요.. 그럼 1500 + 150 + 300 - 500 해서 1450이 나오겠네요...저 똑똑하죠~~암산으로 그냥 확 계산해버렸어용..홍홍~ 
바로 1450이 제 시작점인거예요..2주에 일킬로그램 감량하려면 하루에 1450캘로리만 음식을 통해 흡수하면 되는 거랍니다... 참, 이 숫자는 절대 숫자가 아니란거 말씀드려요.. 개개인의 신진대사율에 따라 200 에서 300 캘로리 정도의 오프셋을 두시면 됩니당~ 자신에게 딱 맞는 캘로리량을 찾는건 끊임없는 트라이얼 & 에러에 의해서 얻어지는 거니까 계속 자신의 체중과 치수를 트랙킹하면서 찾아가시도록~  그리고요 운동을 열심히하고 건강하게 제때 꼭 챙겨먹으면 신진대사율이 높아지거든요? 그럼 또 서서히 열량을 높이셔야할 시기가 올겁니다... 그때까지 힘들어도 꾸~~욱 버티시는 강인한 의지 가지셔야해욧~~!! 화이링~<3