Are You Using the Toolkit?
We wanted to use today's blog to explain the features that are contained in the My Toolkit section of My X-Weighted. Here's the lowdown on everything that is contained in the Toolkit section of XWeighted.com.
The Fitness Log is a PDF that your computer will automatically download when you click on it. Once it opens up on your computer, you can print it out and use it to note your workouts, so that you can keep a more in-depth track of your activity levels.
The Cupboard Purge Instructions is Paul Plakas's guide to getting rid of all the bad stuff in your kitchen. Although, hopefully, by now you've already done the big purge, reading Paul's notes is a good way of learning more about the types of foods that we shouldn't buy.
The Circuit Training Sample is Paul Plakas's easy to follow circuit routine. This is a great workout that can be done at home, with a minimal amount of equipment.
The Guide to Decoding Labels is a primer on working out what exactly those complicated labels on packaged foods mean. This is a great introduction for those that are just starting to actually read labels.
The Self Esteem Quiz was designed by Fred Connors, and exclusive to XWeighted.com. By completing the quiz, you'll be able to see where your level of self-esteem is, according to Fred.
The Exertion Guide is designed by Paul Plakas and intended to show just how much exercise certain activities give you. Paul describes everything from laying on the couch to going to the "Pain Zone".
There are Sample Meal Plans for both men and women in the Toolkit. These show an ideal day's eating plan for those looking to lose weight.
You can also find a link to the Paul Plakas Fitness Test Video, How to Set a Fitness Goal video and How to Take Measurements video on this page.
At the bottom of the page you'll find a BMI (Body Mass Index) calculator and a BMR (Basal Metabolic Rate) calculator. These are both useful tools for challenge participants.
The BMI is a calculation of weight to height, and is how health professionals determine whether someone is at a healthy weight or not. A healthy BMI is between 18.5 and 24.9, if you BMI is higher than 24.9, then you are considered overweight and at greater risk of yor health suffering because of that.
The BMR calculator will tell you the minimum number of calories that you need to consume in order to maintain your current weight. Rather than drastically slashing the number of calories you consume to go below this, you should do physical activity to burn more calories.
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I should
I should use the tools there, like the self esteem quiz. Might be good to check it out.
Fitness Log
I have a problem getting the right amount of time for the exercise log. I get more time by about ten times. By mistake I significantly showed a reduced fitness test time.
Are you eating enough fibre and drinking enough water?
It isn't just about eating the right number of calories, it has to be the right types of food.
I'm always hungry too, but I think habit and boredom is a lot to do with it.
i think at this point fiber
i think at this point fiber is my middle name lola lol and water? i drink an ocean a day :0)
actally quite high in protien
actally quite high in protien so i have been told havnt actually ate one ....yet!!! lol but ya neve know what hunger can do to ya lol
back end of a live cockroach??
hmmmmm ... so how does that taste?
ok this is the part that i
ok this is the part that i struggle with , im sure alot of others do too :0)
my bmr tells me that i need 1410.5 a day to maintain but how do you calculate what you actually burn and eat to lose.am i making sense?
for example am very active. i am up at 5 30 in the morn and i bike to work every day aprrox 20-30 km a day depending where i am working.i am at the gym 5-6 days a week and i work very hard there doing an hour of heavy weights and hiit or functional training. then i am run/ walking for an hour or longer every day before bed. that doesnt include my normal busy work day ( work with kids so alot of busy there) nor does it include my normal daily household life. taking that all into consideration i eat pretty clean approx 1500 cals a day 5-6 x a day, how do i know if i am eating too much ? or not enough? there are some days i come home and am sooo hungry i could eat the back end of a live cock roach!!! i try to ignore that thinking no you ate enough today your not hungry, but some days its so hard not to give in. i want food periodnot unhealthy crap just food , but i know you can over eat healthy too. so if these tools are telling me im eating enough , why am i so hungry???