Every Monday in our Facebook group, I ask: “What happened last week? What are you planning for this week?” During my 10 km run this morning (plenty of time to think), I wondered: if I had asked myself this same question five years ago, what would I have answered? Probably something like this: “Regular daily treadmill walk, 42 minutes, around 120 bpm. Food strictly animal-based, max 1400 calories, one meal a day (OMAD).

Every Monday in our Facebook group, I ask: “What happened last week? What are you planning for this week?” During my 10 km run this morning (plenty of time to think), I wondered: if I had asked myself this same question five years ago, what would I have answered? Probably something like this: “Regular daily treadmill walk, 42 minutes, around 120 bpm. Food strictly animal-based, max 1400 calories, one meal a day (OMAD).

Sustainable lifestyle change is unfortunately one of the easiest things to give up on. But don’t let it go that easily. First, you need a meaningful goal. Something worth changing for — whether it’s your health, or yes, even a beach body (no judgment if someone wants to shape their appearance). Alongside small steps, I recommend experimenting: try one small change for 2–3 weeks and see how well you can integrate it into your daily life.

I’ve started a fairly consistent running routine, and I’m continuing my three gym sessions per week as well, assuming neither I nor my car happens to be sick. It’s not going badly, but I’m not really progressing either. Of course, two weeks isn’t a long time, but it’s long enough to decide that something needs to change. I dove a bit deeper into the topic, reviewed my own data, and I’m trying to turn it into something that might be valuable for others too.

My highest weight ever was 127 kg, sometime in the mid-2000s. The picture on the left was taken in 2009; I’m the guy in the blue t-shirt. The photo on the right is of me in the summer of 2023. Of course, I tried a lot of things, but my weight yo-yoed up and down until in 2018, I got to the point where it became relevant to take a blood pressure medication regularly.

Unfortunately, I can’t do it without counting calories every day. I can maintain my weight by avoiding high carbohydrate intake and the calorie count I’ve experimented with. If I “go off track” because of a holiday, I don’t worry anymore because I know that as soon as I get back into the swing of things, I’ll pick up the pace again and adjust my weight again. Is this sustainable? I wonder if everyone wants to take the time.

Buy a heart rate monitor, a gym membership or a treadmill or an indoor bike and start moving slowly in your fat-burning range. Focus on getting your body to handle the load first, and get yourself to a point where you can move slowly for an hour: walking or cycling. If you have muscle soreness, you’ve overdone it. Take it easy. Be patient with yourself; just as the pounds didn’t come on overnight, they won’t come off overnight.

I’ve started a fairly consistent running routine, and I’m continuing my three gym sessions per week as well, assuming neither I nor my car happens to be sick. It’s not going badly, but I’m not really progressing either. Of course, two weeks isn’t a long time, but it’s long enough to decide that something needs to change. I dove a bit deeper into the topic, reviewed my own data, and I’m trying to turn it into something that might be valuable for others too.

I’ve started a fairly consistent running routine, and I’m continuing my three gym sessions per week as well, assuming neither I nor my car happens to be sick. It’s not going badly, but I’m not really progressing either. Of course, two weeks isn’t a long time, but it’s long enough to decide that something needs to change. I dove a bit deeper into the topic, reviewed my own data, and I’m trying to turn it into something that might be valuable for others too.

If you’re overweight and looking to change your lifestyle, you may be wondering which type of exercise is most effective for you. Some people favor fast, intense workouts, while others prefer low-intensity, longer-duration sessions. But why is it beneficial to use your body’s fat to fuel cardio exercise, especially if you’re overweight? In this article, I will provide answers to that question! During cardio exercise, your body primarily uses two energy sources: carbohydrates and fats.

I recently researched how much exercise is needed to lose weight, and it turns out there is none. You should move to be healthier. The natural way to lose weight and keep your weight permanently is to change your diet for the long term. Exercise will help for a while, but then your body will get used to it and won’t burn extra calories by moving around as it initially did.

I assume you are a beginner and need help deciding how to start losing weight. You also want to have nice, firm muscles. How do you get started? Unfortunately, from my own experience, you can’t do both at the same time. Think about it logically: to build muscle, you’d need to put on extra weight and to lose weight, you’d need to lose fat. This is very difficult to do at the same time because you have to drastically change your diet and also incorporate a lot of (weight) training into your lifestyle.

Living in the prison of my own body - maybe that’s how I could describe what it was like to be fat. The bars of my prison were my excess weight. It kept me from doing what I wanted to do. Move the way I wanted to move. And in that prison, it was a pretty good life. Emotionally happy in a loving family but physically second-class. My prison guard was my appetite.

The current state of the science is that the key to weight loss is a calorie deficit. Period. There are no magical loopholes, no miracle cures. Eat less than the energy your body needs. However, there are some important things to consider. Supposedly, the primary reason for failure in weight loss diets is that the subjects don’t notice the small results, so they stop the diet prematurely. The solution to this is to systematically weigh yourself every morning after using the toilet and record your weight on a daily basis.

You Pay for Your Obesity with Your Happy Years Being fat has impacted my life. I’ve lost weight, but it’s also had an impact on my future – I hope only in the sense that I’ll be flabby for the rest of my life in my stretched skin. It bothers me, of course, but I try to think of it as a positive, hard-earned award. When I was fat, I was always the last one up the hill – if I didn’t turn back halfway up.

February is almost over, and you still haven’t started anything? I know the feeling. I put off any lifestyle changes for years. I mean, there were things I tried but didn’t have the patience to wait for the results, and there were things that worked, but then I didn’t incorporate them into my life. What makes it different now? Start with tiny changes. For example, use these steps and find a reason for yourself why you are doing it.

Many believe chocolate and dieting are incompatible, but this is not necessarily the case. Weight loss is achieved by creating a calorie deficit, which means that you eat fewer calories than you burn over an extended period of time. This is not a short-term solution, but a long-term commitment that needs to be maintained for weeks, months, or even years to achieve sustainable results. I ate at least one bar of dark chocolate, weighing between 75g and 150g, every day for eight days while maintaining a calorie deficit.

My highest weight ever was 127 kg, sometime in the mid-2000s. The picture on the left was taken in 2009; I’m the guy in the blue t-shirt. The photo on the right is of me in the summer of 2023. Of course, I tried a lot of things, but my weight yo-yoed up and down until in 2018, I got to the point where it became relevant to take a blood pressure medication regularly.

Unfortunately, I can’t do it without counting calories every day. I can maintain my weight by avoiding high carbohydrate intake and the calorie count I’ve experimented with. If I “go off track” because of a holiday, I don’t worry anymore because I know that as soon as I get back into the swing of things, I’ll pick up the pace again and adjust my weight again. Is this sustainable? I wonder if everyone wants to take the time.

Buy a heart rate monitor, a gym membership or a treadmill or an indoor bike and start moving slowly in your fat-burning range. Focus on getting your body to handle the load first, and get yourself to a point where you can move slowly for an hour: walking or cycling. If you have muscle soreness, you’ve overdone it. Take it easy. Be patient with yourself; just as the pounds didn’t come on overnight, they won’t come off overnight.

What are you proud of from 2025? I’ll start: I didn’t kill anyone this year, which means I’ve finally broken a long streak. And I learned how to draw. I even drew this picture myself! I’m being funny, of course — I didn’t “kill” myself either, and I actually learned to draw with the help of AI. But jokes aside, what I’m truly proud of is learning how to manage stress.

For me, 2024 was the year of Garmin in sports. I moved more than I ever thought possible: I recorded 834 activities, covering a total of 3,473 km (walking, running, cycling, jumping) in 638 hours. My total step count reached 4,895,631. If I do a bit of math, the steps taken during activities, calculated with an 84 cm stride length, add up to 4,112,330. The difference between the two numbers—783,301 steps—represents the times when I was just “living.

Do you know what day December 21 is, Tomorrow? The winter solstice — the shortest day of the year. And this time it falls on a Sunday. How about a little challenge? Let’s call it Midwinter Marathon Madness. :) It’s a marathon walking challenge where you design your own route and take care of everything yourself. The rule is simple: start at sunrise (or after), and finish at sunset. Technically, any distance counts as completion — but since “marathon” is in the name, the real goal is, of course, 42.

Everyone is sharing something about the Christmas rush, so I don’t want to miss out on joining the “know-it-all advice-givers” either. Here come the HOLIDAYS. First of all: you don’t have to be happy about them. Some people look forward to them, some don’t, and for some they’re just days like any other. If you are looking forward to them — or feel like you should — how can you prepare?

While running today, I was thinking about what truly motivates me. Why did I head out today? Why trail running? Of course, it was completely intentional: an easy zone 2 run — 10 km, 80 minutes, sunshine, fresh air. And why? First: whenever I move outdoors, I always sleep much better that night. Second: I admit it, I’m a bit of a badge addict :) Garmin gave me a 10K badge this weekend… so of course I had to go for it.

I’ve decided to write a book in which I share the 6M Method I developed. What is the 6M Method? The 6M Method is built on six pillars. You don’t have to change everything at once — taking the first step is enough. Measure: finding balance in calories and awareness Mobility: the joy of moving freely Motor: strengthening your heart and endurance Mental: sleep, stress management, emotional balance Movement: redefining what an active life means

I’ve decided to write a book in which I share the 6M Method I developed. What is the 6M Method? The 6M Method is built on six pillars. You don’t have to change everything at once — taking the first step is enough. Measure: finding balance in calories and awareness Mobility: the joy of moving freely Motor: strengthening your heart and endurance Mental: sleep, stress management, emotional balance Movement: redefining what an active life means

I also completed the 35 km Viator Tata hike with Marcsi. https://www.strava.com/activities/14435592186

I also completed the 35 km Viator Tata hike with Marcsi. https://www.strava.com/activities/14435592186

In a few weeks I’ll turn fifty. Today I completed a 50 km hiking challenge. These two “fifties” resonate quite nicely together. Maybe it’s a bit sentimental… But hey — fifty is the new thirty, right? Just look at Eszter and me (even though she’s younger than I am): we’re in great physical and mental shape. Age is just a number — it’s exactly as much as you decide to attach to it.

In a few weeks I’ll turn fifty. Today I completed a 50 km hiking challenge. These two “fifties” resonate quite nicely together. Maybe it’s a bit sentimental… But hey — fifty is the new thirty, right? Just look at Eszter and me (even though she’s younger than I am): we’re in great physical and mental shape. Age is just a number — it’s exactly as much as you decide to attach to it.

If you’re overweight and looking to change your lifestyle, you may be wondering which type of exercise is most effective for you. Some people favor fast, intense workouts, while others prefer low-intensity, longer-duration sessions. But why is it beneficial to use your body’s fat to fuel cardio exercise, especially if you’re overweight? In this article, I will provide answers to that question! During cardio exercise, your body primarily uses two energy sources: carbohydrates and fats.

If you’re overweight and looking to change your lifestyle, you may be wondering which type of exercise is most effective for you. Some people favor fast, intense workouts, while others prefer low-intensity, longer-duration sessions. But why is it beneficial to use your body’s fat to fuel cardio exercise, especially if you’re overweight? In this article, I will provide answers to that question! During cardio exercise, your body primarily uses two energy sources: carbohydrates and fats.

If you’re overweight and looking to change your lifestyle, you may be wondering which type of exercise is most effective for you. Some people favor fast, intense workouts, while others prefer low-intensity, longer-duration sessions. But why is it beneficial to use your body’s fat to fuel cardio exercise, especially if you’re overweight? In this article, I will provide answers to that question! During cardio exercise, your body primarily uses two energy sources: carbohydrates and fats.

My highest weight ever was 127 kg, sometime in the mid-2000s. The picture on the left was taken in 2009; I’m the guy in the blue t-shirt. The photo on the right is of me in the summer of 2023. Of course, I tried a lot of things, but my weight yo-yoed up and down until in 2018, I got to the point where it became relevant to take a blood pressure medication regularly.

Unfortunately, I can’t do it without counting calories every day. I can maintain my weight by avoiding high carbohydrate intake and the calorie count I’ve experimented with. If I “go off track” because of a holiday, I don’t worry anymore because I know that as soon as I get back into the swing of things, I’ll pick up the pace again and adjust my weight again. Is this sustainable? I wonder if everyone wants to take the time.

Buy a heart rate monitor, a gym membership or a treadmill or an indoor bike and start moving slowly in your fat-burning range. Focus on getting your body to handle the load first, and get yourself to a point where you can move slowly for an hour: walking or cycling. If you have muscle soreness, you’ve overdone it. Take it easy. Be patient with yourself; just as the pounds didn’t come on overnight, they won’t come off overnight.

If you’re overweight and looking to change your lifestyle, you may be wondering which type of exercise is most effective for you. Some people favor fast, intense workouts, while others prefer low-intensity, longer-duration sessions. But why is it beneficial to use your body’s fat to fuel cardio exercise, especially if you’re overweight? In this article, I will provide answers to that question! During cardio exercise, your body primarily uses two energy sources: carbohydrates and fats.

My highest weight ever was 127 kg, sometime in the mid-2000s. The picture on the left was taken in 2009; I’m the guy in the blue t-shirt. The photo on the right is of me in the summer of 2023. Of course, I tried a lot of things, but my weight yo-yoed up and down until in 2018, I got to the point where it became relevant to take a blood pressure medication regularly.

Unfortunately, I can’t do it without counting calories every day. I can maintain my weight by avoiding high carbohydrate intake and the calorie count I’ve experimented with. If I “go off track” because of a holiday, I don’t worry anymore because I know that as soon as I get back into the swing of things, I’ll pick up the pace again and adjust my weight again. Is this sustainable? I wonder if everyone wants to take the time.

Buy a heart rate monitor, a gym membership or a treadmill or an indoor bike and start moving slowly in your fat-burning range. Focus on getting your body to handle the load first, and get yourself to a point where you can move slowly for an hour: walking or cycling. If you have muscle soreness, you’ve overdone it. Take it easy. Be patient with yourself; just as the pounds didn’t come on overnight, they won’t come off overnight.

Just because it’s raining, it’s not a reason to skip your workout. In fact, you might even enjoy it!

Just because it’s raining, it’s not a reason to skip your workout. In fact, you might even enjoy it!

You already know that I love running to music - just look at my running pictures, all with headphones on. And I’ve established that you should listen to techno instead of podcasts on the way up a hill to make it easier to get over that hill. I’ve also dedicated a page here on the website to my beat-based Spotify playlists. They’re a mixed bag of music: you’ll find everything from Latin to pop to gabby techno (and more techno).

Well then — I’m officially a certified fitness instructor. Today I successfully passed the course and exam organized by IWI. It’s internationally recognized, just saying — and I took the exam at the University of Physical Education (Budapest). Yay!

Well then — I’m officially a certified fitness instructor. Today I successfully passed the course and exam organized by IWI. It’s internationally recognized, just saying — and I took the exam at the University of Physical Education (Budapest). Yay!

Here’s the thing: I deliberately refuse to grow up. It’s unnecessary trouble. Instead, I’d rather remain naive and (hopefully, in other people’s eyes too) funny. Curious. Experimental. For a while now, the idea had been circling in my head: since I’ve become this active lately, I should try jumping. The mini trampoline — or rebounder, however you call it. I started attending jumping classes with Beáta Majercsík in Esztergom. I liked it, although I felt quite clumsy at first.

For me, 2024 was the year of Garmin in sports. I moved more than I ever thought possible: I recorded 834 activities, covering a total of 3,473 km (walking, running, cycling, jumping) in 638 hours. My total step count reached 4,895,631. If I do a bit of math, the steps taken during activities, calculated with an 84 cm stride length, add up to 4,112,330. The difference between the two numbers—783,301 steps—represents the times when I was just “living.

I recently researched how much exercise is needed to lose weight, and it turns out there is none. You should move to be healthier. The natural way to lose weight and keep your weight permanently is to change your diet for the long term. Exercise will help for a while, but then your body will get used to it and won’t burn extra calories by moving around as it initially did.

I recently researched how much exercise is needed to lose weight, and it turns out there is none. You should move to be healthier. The natural way to lose weight and keep your weight permanently is to change your diet for the long term. Exercise will help for a while, but then your body will get used to it and won’t burn extra calories by moving around as it initially did.

I assume you are a beginner and need help deciding how to start losing weight. You also want to have nice, firm muscles. How do you get started? Unfortunately, from my own experience, you can’t do both at the same time. Think about it logically: to build muscle, you’d need to put on extra weight and to lose weight, you’d need to lose fat. This is very difficult to do at the same time because you have to drastically change your diet and also incorporate a lot of (weight) training into your lifestyle.

Living in the prison of my own body - maybe that’s how I could describe what it was like to be fat. The bars of my prison were my excess weight. It kept me from doing what I wanted to do. Move the way I wanted to move. And in that prison, it was a pretty good life. Emotionally happy in a loving family but physically second-class. My prison guard was my appetite.

The current state of the science is that the key to weight loss is a calorie deficit. Period. There are no magical loopholes, no miracle cures. Eat less than the energy your body needs. However, there are some important things to consider. Supposedly, the primary reason for failure in weight loss diets is that the subjects don’t notice the small results, so they stop the diet prematurely. The solution to this is to systematically weigh yourself every morning after using the toilet and record your weight on a daily basis.

You Pay for Your Obesity with Your Happy Years Being fat has impacted my life. I’ve lost weight, but it’s also had an impact on my future – I hope only in the sense that I’ll be flabby for the rest of my life in my stretched skin. It bothers me, of course, but I try to think of it as a positive, hard-earned award. When I was fat, I was always the last one up the hill – if I didn’t turn back halfway up.

February is almost over, and you still haven’t started anything? I know the feeling. I put off any lifestyle changes for years. I mean, there were things I tried but didn’t have the patience to wait for the results, and there were things that worked, but then I didn’t incorporate them into my life. What makes it different now? Start with tiny changes. For example, use these steps and find a reason for yourself why you are doing it.

My highest weight ever was 127 kg, sometime in the mid-2000s. The picture on the left was taken in 2009; I’m the guy in the blue t-shirt. The photo on the right is of me in the summer of 2023. Of course, I tried a lot of things, but my weight yo-yoed up and down until in 2018, I got to the point where it became relevant to take a blood pressure medication regularly.

Unfortunately, I can’t do it without counting calories every day. I can maintain my weight by avoiding high carbohydrate intake and the calorie count I’ve experimented with. If I “go off track” because of a holiday, I don’t worry anymore because I know that as soon as I get back into the swing of things, I’ll pick up the pace again and adjust my weight again. Is this sustainable? I wonder if everyone wants to take the time.

Buy a heart rate monitor, a gym membership or a treadmill or an indoor bike and start moving slowly in your fat-burning range. Focus on getting your body to handle the load first, and get yourself to a point where you can move slowly for an hour: walking or cycling. If you have muscle soreness, you’ve overdone it. Take it easy. Be patient with yourself; just as the pounds didn’t come on overnight, they won’t come off overnight.

You already know that I love running to music - just look at my running pictures, all with headphones on. And I’ve established that you should listen to techno instead of podcasts on the way up a hill to make it easier to get over that hill. I’ve also dedicated a page here on the website to my beat-based Spotify playlists. They’re a mixed bag of music: you’ll find everything from Latin to pop to gabby techno (and more techno).

My highest weight ever was 127 kg, sometime in the mid-2000s. The picture on the left was taken in 2009; I’m the guy in the blue t-shirt. The photo on the right is of me in the summer of 2023. Of course, I tried a lot of things, but my weight yo-yoed up and down until in 2018, I got to the point where it became relevant to take a blood pressure medication regularly.

Unfortunately, I can’t do it without counting calories every day. I can maintain my weight by avoiding high carbohydrate intake and the calorie count I’ve experimented with. If I “go off track” because of a holiday, I don’t worry anymore because I know that as soon as I get back into the swing of things, I’ll pick up the pace again and adjust my weight again. Is this sustainable? I wonder if everyone wants to take the time.

Buy a heart rate monitor, a gym membership or a treadmill or an indoor bike and start moving slowly in your fat-burning range. Focus on getting your body to handle the load first, and get yourself to a point where you can move slowly for an hour: walking or cycling. If you have muscle soreness, you’ve overdone it. Take it easy. Be patient with yourself; just as the pounds didn’t come on overnight, they won’t come off overnight.

You already know that I love running to music - just look at my running pictures, all with headphones on. And I’ve established that you should listen to techno instead of podcasts on the way up a hill to make it easier to get over that hill. I’ve also dedicated a page here on the website to my beat-based Spotify playlists. They’re a mixed bag of music: you’ll find everything from Latin to pop to gabby techno (and more techno).

You already know that I love running to music - just look at my running pictures, all with headphones on. And I’ve established that you should listen to techno instead of podcasts on the way up a hill to make it easier to get over that hill. I’ve also dedicated a page here on the website to my beat-based Spotify playlists. They’re a mixed bag of music: you’ll find everything from Latin to pop to gabby techno (and more techno).

You already know that I love running to music - just look at my running pictures, all with headphones on. And I’ve established that you should listen to techno instead of podcasts on the way up a hill to make it easier to get over that hill. I’ve also dedicated a page here on the website to my beat-based Spotify playlists. They’re a mixed bag of music: you’ll find everything from Latin to pop to gabby techno (and more techno).

Last updated: 2026-01-05, 2300 tracks Lately, I’ve been spending a lot of time doing fast-paced things like running and cycling. I’m pretty good at picking up the beat of music while I’m doing it. Hence, as I am a programmer, I started experimenting with the Spotify API. I found an interesting piece of data for music, the tempo field in the audio-features: The overall estimated tempo of a track in beats per minute (BPM).

You already know that I love running to music - just look at my running pictures, all with headphones on. And I’ve established that you should listen to techno instead of podcasts on the way up a hill to make it easier to get over that hill. I’ve also dedicated a page here on the website to my beat-based Spotify playlists. They’re a mixed bag of music: you’ll find everything from Latin to pop to gabby techno (and more techno).

I assume you are a beginner and need help deciding how to start losing weight. You also want to have nice, firm muscles. How do you get started? Unfortunately, from my own experience, you can’t do both at the same time. Think about it logically: to build muscle, you’d need to put on extra weight and to lose weight, you’d need to lose fat. This is very difficult to do at the same time because you have to drastically change your diet and also incorporate a lot of (weight) training into your lifestyle.

I’m sure some of you have smart scales that can track not only your weight but also changes in muscle mass, water balance, body fat percentage, and even possibly visceral fat. These numbers other than body weight are probably not correct. Or, more correctly, they are for your legs (except for those scales that you not only stand on but have to hold a lever with your hand). Right. Don’t get hung up on your body fat percentage or visceral fat score.

BMI and Daily Calorie Consumption Calculator This calculator calculates your BMI and recommends a daily calorie intake based on the Mifflin–St Jeor formula for your ideal body weight. Your Age Your age in integer form. Your Height Your height in centimeters. Your Weight Your weight in kilograms. Sex: Your biological sex is required for the calculation.  Female Male Your Optimal BMI This is your optimal BMI, set it around 21-24, as you wish.

February is almost over, and you still haven’t started anything? I know the feeling. I put off any lifestyle changes for years. I mean, there were things I tried but didn’t have the patience to wait for the results, and there were things that worked, but then I didn’t incorporate them into my life. What makes it different now? Start with tiny changes. For example, use these steps and find a reason for yourself why you are doing it.

Calorie counting is a tricky area. Many believe in it, oppose it, and consider it unsustainable. I don’t. There is nothing else that will suit the vast majority of people. I’ve tried eating “on intuition”, eating only as much as my body requires. Well, I’m a little hungry wolf when I’m not controlled. If I don’t set limits, I can’t control my appetite. If I knew how much food my body needed, I wouldn’t have lived the previous part of my life overweight.

I’m sure some of you have smart scales that can track not only your weight but also changes in muscle mass, water balance, body fat percentage, and even possibly visceral fat. These numbers other than body weight are probably not correct. Or, more correctly, they are for your legs (except for those scales that you not only stand on but have to hold a lever with your hand). Right. Don’t get hung up on your body fat percentage or visceral fat score.

Living in the prison of my own body - maybe that’s how I could describe what it was like to be fat. The bars of my prison were my excess weight. It kept me from doing what I wanted to do. Move the way I wanted to move. And in that prison, it was a pretty good life. Emotionally happy in a loving family but physically second-class. My prison guard was my appetite.

BMI and Daily Calorie Consumption Calculator This calculator calculates your BMI and recommends a daily calorie intake based on the Mifflin–St Jeor formula for your ideal body weight. Your Age Your age in integer form. Your Height Your height in centimeters. Your Weight Your weight in kilograms. Sex: Your biological sex is required for the calculation.  Female Male Your Optimal BMI This is your optimal BMI, set it around 21-24, as you wish.

Many people and many different heart rate zones have been proclaimed as fat-burning heart rate zones; I would like to present two that you might want to experiment with. The second one is good for fat loss and everything according to its creator. Try it; the test of the pudding is eating it. Both of these are based on your age, so they may be less accurate, but it’s worth trying them to see how they work for you.

BMI and Daily Calorie Consumption Calculator This calculator calculates your BMI and recommends a daily calorie intake based on the Mifflin–St Jeor formula for your ideal body weight. Your Age Your age in integer form. Your Height Your height in centimeters. Your Weight Your weight in kilograms. Sex: Your biological sex is required for the calculation.  Female Male Your Optimal BMI This is your optimal BMI, set it around 21-24, as you wish.

I spent about three months following the MAF 180 training plan, which was a success! Unfortunately, I have only done a few evaluations, but my average heart rate has dropped nicely as a result of regular low-heart rate exercise. Now I’m leveling up and switching to Zone 2 workouts. I try to put together my weekly exercise regime as follows: 5 minutes of gymnastics or warm-up every morning (this morning gymnastics is a miracle; I’ve been doing it since January) 3 yoga or mobility classes a week 4 hours of Zone 2 exercise (spread out over the week) in the form of indoor cycling, treadmill or trail running 1 or 2 HIIT workouts per week, occasionally 20-30 minutes, where I try to push myself to max heart rate at least 10 minutes of stretching after each workout For Zone 2 workouts, I calculate the heart rate range based on the LTHR (lactate threshold or lactic acid threshold) determined by the Garmin gadgets, which is the physical stress level at which the body’s production of lactate, or lactic acid, increases suddenly.

Obviously, January can only go by with an experiment, so my main goal this month is to keep moving towards a BMI of around 20-21. I’ve also adjusted my daily calorie limit accordingly, with my intake between 1600 and 1700, with regular daily exercise. Speaking of exercise, I’m doing these now: short warm-up 1 hour of MAF 180 exercise per day: 40 minutes on an indoor exercise bike 20 minutes on the treadmill 4000 steps a day (because of the 20 minutes of running, this is only theoretical) daily back exercises and stretching I can see your eyebrows popping up, that’s a lot of time.

Make the change! It’s time if you’ve been putting it off; if you’ve tried and failed many times - give yourself a chance at a better life. I’ve already described how to count calories and how to determine your fat-burning heart rate zone. Let’s see how you can use this information. First, let’s take the simple rules I built (and still build) my lifestyle change on: try it; analyze it; if it works, adopt it; and start over.

Many people and many different heart rate zones have been proclaimed as fat-burning heart rate zones; I would like to present two that you might want to experiment with. The second one is good for fat loss and everything according to its creator. Try it; the test of the pudding is eating it. Both of these are based on your age, so they may be less accurate, but it’s worth trying them to see how they work for you.

Unfortunately, I can’t do it without counting calories every day. I can maintain my weight by avoiding high carbohydrate intake and the calorie count I’ve experimented with. If I “go off track” because of a holiday, I don’t worry anymore because I know that as soon as I get back into the swing of things, I’ll pick up the pace again and adjust my weight again. Is this sustainable? I wonder if everyone wants to take the time.

You Pay for Your Obesity with Your Happy Years Being fat has impacted my life. I’ve lost weight, but it’s also had an impact on my future – I hope only in the sense that I’ll be flabby for the rest of my life in my stretched skin. It bothers me, of course, but I try to think of it as a positive, hard-earned award. When I was fat, I was always the last one up the hill – if I didn’t turn back halfway up.

I spent about three months following the MAF 180 training plan, which was a success! Unfortunately, I have only done a few evaluations, but my average heart rate has dropped nicely as a result of regular low-heart rate exercise. Now I’m leveling up and switching to Zone 2 workouts. I try to put together my weekly exercise regime as follows: 5 minutes of gymnastics or warm-up every morning (this morning gymnastics is a miracle; I’ve been doing it since January) 3 yoga or mobility classes a week 4 hours of Zone 2 exercise (spread out over the week) in the form of indoor cycling, treadmill or trail running 1 or 2 HIIT workouts per week, occasionally 20-30 minutes, where I try to push myself to max heart rate at least 10 minutes of stretching after each workout For Zone 2 workouts, I calculate the heart rate range based on the LTHR (lactate threshold or lactic acid threshold) determined by the Garmin gadgets, which is the physical stress level at which the body’s production of lactate, or lactic acid, increases suddenly.

Obviously, January can only go by with an experiment, so my main goal this month is to keep moving towards a BMI of around 20-21. I’ve also adjusted my daily calorie limit accordingly, with my intake between 1600 and 1700, with regular daily exercise. Speaking of exercise, I’m doing these now: short warm-up 1 hour of MAF 180 exercise per day: 40 minutes on an indoor exercise bike 20 minutes on the treadmill 4000 steps a day (because of the 20 minutes of running, this is only theoretical) daily back exercises and stretching I can see your eyebrows popping up, that’s a lot of time.

I spent about three months following the MAF 180 training plan, which was a success! Unfortunately, I have only done a few evaluations, but my average heart rate has dropped nicely as a result of regular low-heart rate exercise. Now I’m leveling up and switching to Zone 2 workouts. I try to put together my weekly exercise regime as follows: 5 minutes of gymnastics or warm-up every morning (this morning gymnastics is a miracle; I’ve been doing it since January) 3 yoga or mobility classes a week 4 hours of Zone 2 exercise (spread out over the week) in the form of indoor cycling, treadmill or trail running 1 or 2 HIIT workouts per week, occasionally 20-30 minutes, where I try to push myself to max heart rate at least 10 minutes of stretching after each workout For Zone 2 workouts, I calculate the heart rate range based on the LTHR (lactate threshold or lactic acid threshold) determined by the Garmin gadgets, which is the physical stress level at which the body’s production of lactate, or lactic acid, increases suddenly.

Unfortunately or not, as science progresses, more and more nutrients are being discovered to play an important role in our lives. As I’ve gotten older, I’ve become more and more dedicated to looking for supplements that can help optimize my health and live longer. Let’s look at the supplements I take on a daily basis: Vitamin B complex My goal is to support my nervous system, I started taking it specifically to manage stress.

Unfortunately or not, as science progresses, more and more nutrients are being discovered to play an important role in our lives. As I’ve gotten older, I’ve become more and more dedicated to looking for supplements that can help optimize my health and live longer. Let’s look at the supplements I take on a daily basis: Vitamin B complex My goal is to support my nervous system, I started taking it specifically to manage stress.

Unfortunately or not, as science progresses, more and more nutrients are being discovered to play an important role in our lives. As I’ve gotten older, I’ve become more and more dedicated to looking for supplements that can help optimize my health and live longer. Let’s look at the supplements I take on a daily basis: Vitamin B complex My goal is to support my nervous system, I started taking it specifically to manage stress.

Unfortunately or not, as science progresses, more and more nutrients are being discovered to play an important role in our lives. As I’ve gotten older, I’ve become more and more dedicated to looking for supplements that can help optimize my health and live longer. Let’s look at the supplements I take on a daily basis: Vitamin B complex My goal is to support my nervous system, I started taking it specifically to manage stress.

Many believe chocolate and dieting are incompatible, but this is not necessarily the case. Weight loss is achieved by creating a calorie deficit, which means that you eat fewer calories than you burn over an extended period of time. This is not a short-term solution, but a long-term commitment that needs to be maintained for weeks, months, or even years to achieve sustainable results. I ate at least one bar of dark chocolate, weighing between 75g and 150g, every day for eight days while maintaining a calorie deficit.

Make the change! It’s time if you’ve been putting it off; if you’ve tried and failed many times - give yourself a chance at a better life. I’ve already described how to count calories and how to determine your fat-burning heart rate zone. Let’s see how you can use this information. First, let’s take the simple rules I built (and still build) my lifestyle change on: try it; analyze it; if it works, adopt it; and start over.