Activity Factor (AF)
This step is an easy one compared with the first step (REE). It is called Activity Factor (AF). It adds to the REE the calories you burn during daily activities like walking, climbing stares, working on the computer, driving your car and so on depending on what physical activity your daily routine includes.
AF however doesn’t take in consideration your workouts and cardio sessions at the gym. This will be the next step.
Fine. Here is what you need to determine the Activity Factor:
Activity Factor (AF): Very Light
Description: Sedentary - don't do anything, barely move, sit on the couch and watch TV, roll in bed...
Factor: 1.2
Activity Factor (AF): Light
Description: No planned activities - wandering at home
Factor: 1.4
Activity Factor (AF): Moderate
Description: Some light activities - walking, shopping, climbing stares, running after little brother/sister/kid...
Factor: 1.6
Activity Factor (AF): Heavy
Description: Heavy labor type of work
Factor: 2.0
Example:
Let’s take the daily calories for the REE from the previous step: 1515 Cal
If, other then going to the gym, your daily routine is mostly office work or you can afford to stay at home and browse on the Internet throughout the day, prepare and eat some meals and so forth then you will choose factor1.4.
1515 x 1.4 = 2121 Cal
With other words REE x AF = 2121 Cal. (First Step x Second Step)
This is it for now. We are ready to move on to the next 3rd step (at least I am)… very soon;-)
posted by Ivan Nikolov - The secrets of Natural Bodybuilding @ 10:36 AM
3 Comments:
You're doing a good job of explaining the steps and keeping them short and simple. It's a long process but it has to be done. Thanks for being there. My main concern right now is nutrition and my eating. My cardio is slowly progressing and I am slowly getting used to it. I'm so glad. I'm still sore everyday, mainly from weights. I go by what Tom Venuto said to help me some. If I don't see some change in myself every single day, I will change my approach. I'm feeling real good about it because I pay so much close attention to myself and look at myself every day, and I do notice (there's a word for that, something like 'sensitive atuition' I forgot what the name for it is though) a good change in myself everyday and I know it's going to be even better when my cardio gets more intense and I get my nutrition just right. ;-)
Achieving the physique you desire is a long process. It's a journey. If you are dedicated enough, if you are persistent you will eventually get there. I know you've heard this before but, take it from me, this is the simple truth.
I am glad to see that you posses a great deal of discipline. It tells me the moment when I will see you on stage is not far in the future. Keep it up, Jess! We'll be around to support you;-)
Thank you so much! I'll compete as soon as I can but I think I will have to put it off for a while before I start because I will be joining the U.S. Marine Corp. I'm excited and can't wait but even more excited about competing in figure, my ultimate long term goal. Yeah, I definitely need your support most importantly and anyone else's that I can who cares. So, thanks again for supporting, replying and teaching me. You make life easier. ;-)
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