Basal Metabolic Rate (BMR)

Basal metabolic rate (BMR), and the closely related resting metabolic rate (RMR), is the amount of daily energy expended while at rest in a neutrally temperate environment, in the post-absorptive state (meaning that the digestive system is inactive, which requires about twelve hours of fasting in humans).
The release of energy in this state is sufficient only for the functioning of the vital organs, the heart, lungs, nervous system, kidneys, liver, intestine, sex organs, muscles, and skin.

More at Wikipedia: Basal metabolic rate

On 01/08/2011 at Spectrum Uptown Santa Barbara, the Tanita Body Composition Analyzer TBF-300 reported my BMR as 8613 kJ or 2059 kcal. Essentially, if I consume 2059 kcal each day I will maintain my weight; less and I’ll lose weight; more and I’ll gain weight.

I know from experience that this measurement is very low. Remember to listen to and know your body. Use the information and advice from machines, trainers and doctors, to learn more about yourself. In the end, Make own educated decisions for your body and personal goals.

Feeling is Important: Experience Food

I considered eating chocolate, then was distracted by putting chia seeds into an empty glass multivitamin container. Upon returning to considering the chocolate, I thought that I had already eaten it because I’d just experienced it so vividly.

Don’t forget to experience your food, especially while eating it. For beginnings, just pay attention to what you are eating while you’re eating it. For more advanced consumption manipulation, experience what you want to taste but not consume.

For the record, I’m now actually eating the chocolate; one piece experienced twice.

This post is part of the Feeling is Important series.

Feeling is Important: Apathy and Fear

Why do we envy children? Why do we envy innocence? Children are unjaded; every new moment is wonderful. You’ve heard this before, but what have you done about it?

Are you afraid of new? Are you discouraged by the doubts of others? Are you uncomfortable with the strange? Honestly, are you ever really unrestricted, free to enjoy the things you feel uncomfortable about, nervous about, weird about? You’re not jaded or apathetic; you’re uncomfortable or afraid.

Do something that scares you. Learn to be comfortable. Let yourself love all things.

This post is part of the Feeling is Important Series.

Feeling is Important: Epic is Cool

Don’t be jaded; be confident: epic is cool. If your judgmental side denies you the experience of partaking in strange, extreme, eccentric, fun, bizarre things; you’re missing out. Often, these are the strongest ways of expressing ourselves and experiencing our world; don’t let pork-fried life pass you by without a taste. Breath it in; get wet; soak it up.

This post is part of the Feeling is Important Series.

Feeling is Important

This is the first of a series of posts about the importance of feeling. It’s vital to our health to experience, to emote and to share with the world. Do things and be present to receive them fully. Learn to let yourself be alive; don’t stifle the laughter or the tears. Appreciate the opportunity to feel yourself, to feel another, to be able share experience and emotion.

Feeling is Important: Experience Food
Feeling is Important: Apathy and Fear
Feeling is Important: Epic is Cool (video)
Feeling is Important: Hallelujah (video)

Financial Freedom: Emotional Intelligence Can Be Controlled

The following notes are from Robert Kiyosaki‘s Cashflow Quadrant on page 153:

1.) FINANCIAL FREEDOM — Not security!
2.) MANAGE RISK — Don’t avoid risk!
3.) PLAY IT SMART — Not safe!
4.) HOW CAN I AFFORD IT — Not I can’t!
5.) WHAT IS IT WORTH, LONG TERM — Not it’s too expensive!
6.) FOCUS — Rather than diversify!
7.) WHAT DO I THINK — Not what will my friends think!

Victorious Recovery from Holiday Baggage!

In case you haven’t been following along, my December was a bit too relaxing. “This month (December) has been full of wonderful people and new experiences, but it’s been abscent of any routine outside of sleeping at least once per day and eating too much food. I have no regrets, but it’s time to get back on the wheel.” (Happy New Year!)

So, I returned to Santa Barbara in early January and got back on the wheel. Here are the results:

Age: 24
Height: 6’3″
BMI: 24.0
FAT%: 11.6%
Weight: 192.0 lbs
Fat Mass: 22.2 lbs
FFM (muscle): 169.8 lbs

Age: 25
Height: 6’3″
BMI: 23.5
FAT%: 8.8%
Weight: 188.2 lbs
Fat Mass : 16.5 lbs
FFM (muscle): 171.7 lbs

How did I lose 6 pounds of body fat and gain 2 pounds of muscle in 8 days?

1.) Diet is more important than exercise. Stop thinking so much about food and what you eat; this is easy. Just eat real food. Not too much. Mostly plants. At home, I have only vegetables, eggs, peanut butter, beans, and protein powder; mostly Paleo. When I’m out, I don’t eat fried or super-sized more than twice a week. Just relax, eat something fun when you feel like it; but enjoy it fully and don’t gorge. More ideas for eating here: How should I eat?

2.) Exercise. I’ve exercised 5 times in 8 days, but here’s the catch: it’s fun. Three of those 5 “workouts” were dancing with friends, one was Yoga (Vinyasa Flow, not Bikram), and I only went to the gym once. Note: if you’re going to the gym, leave the weights alone; do bodyweight exercises: (push ups, pull ups, sit ups, variations and light cardio.

3.) Be patient; give it time. I’ve been doing this for a long time. I’m comfortable making sacrifices and exercising self control over laziness and hunger. Don’t be discouraged if your results don’t come as quickly; be proud that you’re making progress! Don’t be discouraged if you relapse; ask me sometime about my December of 2010.

Good luck to you all in keeping your New Year’s resolutions and leaving the Holidays behind!

Love the world and it will love you back.

The details of my afternoon and negative emotional transition are unremarkable, but what struck me was the abundance of misery that I’ve noticed while browsing my facebook and twitter feeds in the hour that followed:

“I don’t want to talk about it.”
“Depressed and despondent.”
“Go **** yourself, ***.”

On any other day, in my happiness or bliss, I don’t see these kinds of posts. Is everyone having a bad Sunday or does misery beget misery? Misery begets misery as happiness begets happiness and love begets love.

Smile and be happy. When you smile, others will smile back (unless you’re in a city in New England). Hug a friend; they will hug you back. Be happy and the world will give you good reason. Love the world and it will love you.

Framework by Nicholas A DiNubile

Quotes from Dr. Nick’s Framework

“Warmup increases the temperature within muscles and tendons as a result of enhanced blood flow and greater metabolic activity.”

“Tai Chi promotes blood flow to tendons and synovial fluid into joint surfaces.”

“You can pick an activity, and I can tell you what’s great about it, but also the risks it poses and the work it leaves undone.”

“Runners who only run will have great hearts, but they will also have extremely tight and overdeveloped calves, relative weakness of the front muscles in the shin area, extremely tight hamstrings, tight lower backs, weak abdominal muscles, wasted upper bodies, and weak quads.”

“Cyclists who only bike have the massive quads, but often an underdeveloped upper body, with tight shoulders, quads, hamstrings, iliotibial band, and hip flexors.”

“Swimmers who only swim have big shoulders and strong backs and generally well-developed legs (especially the upper half, closer to the pelvis), but they will pay a price in their overworked shoulder joints.”

“Martial arts and ballet come the closest to being the perfect activities, but even dancers and martial artists will have some pretty classic imbalances.”

“Excessive acohol consumption, smoking, lack of sleep, and poor nutrition can make you old before your time.”

“Each decade after 25, you lose 4 percent of your muscle mass. After age 40, you lose 1 percent a year. Some people lose more.”

“For real cardiovascular conditioning, the conventional goal is to attain the range for your target heart rate and maintain that for 30 minutes. In other words, if you want to be truly “in shape,” you need to do the following calculation:
1) Take the number 220 and subtract your age.
2) This is your maximum heart rate; you don’t want to exercise here!
3) Multiply that number by 0.6 and by 0.85 to get the lower and upper threshhold of your aerobic training range.”

My numbers:
Max: 195
Upper Aerobic: 167
Lower Aerobic: 118

“When runners go over the 30-mile-a-week mark, running injuries increase exponentially.”

“Your heart rate is a good indicator of overall fitness. Usually the lower your resting heart rate, the more fit you are and the more efficient your heart works as a mechanical pump. A normal heart rate for healthy sedentary individuals is around 72 beats per minuts, but as fitness levels improve, this drops into the lower sixties with many elite athletes being well below 60.”

My numbers:
RHR: 50

Bob Anderson’s Stretching (

My Review:
This was an enjoyable read and the medical information was informative, but it hurts me to read physical training advice from doctors when they encroach upon the physical trainer’s realm of suggested movements. I highly recommend reading this book and skipping the large middle section, Strength and Flexibility Routine. That being said, it’s probably safeer and more effective than anything the trainer at your local gym would tell you. I didn’t get very far after this disappointing section, but plan on finishing the book next year.