Starvation Diets Will Not give you the body you want!

Here is the best way to give yourself the best chance at losing fat and saving muscle:

 DO NOT  FAST

Because you strength train and do cardiovascular training, you actually need more food, not less.
How do you calculate how many calories you need per day? Use this formula:

Body weight x 11= # ( calories you need if you do nothing but sleep all day).
 # + calories you burn per day with activity and exercise (300-500 calories).

If you are happy with your weight- this is your # of calories per day.
If you want to gain weight+500 calories per day.
If you want to lose weight - 500 calories
Divide that # by 5 (5 meals per day).

Example: 150 pound female
150 x 11= 1,650 calories
1,650 + 400 ( suggesting that you burn 400 calories per day with exercise) = 2,050 calories
2,050 - 500 =1,550 per day to lose 1 pound per week
1,550 divided by 5 ( meals) = 310 calories per 5 small meals per day.

If you have questions, feel free to respond or call 859-523-2378