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How to lose the last two kilos

How to lose the last two kilos They say the last two kilograms are the hardest to lose, but we’ve found a loophole.

STEP 1.Calculate your baselineBasal metabolic rate (BMR) is the number of calories you’d burn per day if you were to lie in bed 24/7. It’s based on various factors including your height, age and body composition (a higher muscle to fat ratio will burn more calories even at rest).

To calculate your BMR, plug your deets into this equation (known as the Harris-Benedict equation):BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)e.g. a 30-year-old female measuring 167 cm tall and weighing 54.5 kg would compute 655 + 523 + 302 – 141 to get a maintenance level daily calorie need of 1,339, or 5,624 kJ, per day (multiply calories by 4.2 to convert to kJ lingo).

STEP 2.Body auditIf your numbers come in low, don’t panic. In addition to what you burn to maintain basic bodily functions, you need to add your other energy usage.

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How to lose the last two kilos

Posted in Bodybuilding, Exercises, Fitness Equipment, Nutrition, Weight lossComments Off on How to lose the last two kilos


Paige Hathaway

11 hours 43 minutes ago

Happy Thanksgiving Instagram!! 🍁
Here’s the perfect calorie burning workout for after we stuff our faces today with @envysfit 😤😤

- TAG A FRIEND BELOW AND #LetsWork

Here’s 5 exercises - Do each movement for 1 min as many good form reps as you can. Rest 30 secs between!
- Overhead Lunges w/ Medicine ball Slam into Squat.
- Plank on stability ball with rotating knee to ball.
- Kettlebell deadlift.
- Bosu Ball Squat w/ dumbbell overhead press.
- Stability Ball Crunches with weight overhead.
AND 4 REPEAT TIMES (This workout takes 30 mins)

Paige Hathaway

1 day 17 hours ago

OMG! Isn’t Limbani the cutest 😩😍
Limbani means “Strong” 💪🏼 If you can’t tell by how hard I was cheesin hehe... I was so incredibly happy to have visited Zoological Wildlife Foundation!! I already can’t wait to come back!! Such a dream come true! 💫

#bucketlist #magicalmoments

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