But if you’re relying on these calculators for anything more than an anecdotal number, you might end up following some very bad advice.

Not all calculator tools are the same
Not all calorie, BMI or ideal body weight calculators use the same formula to come up with their numbers, so one can be very different from the next. As well, some calculators take more variables into account than others. But just because a website’s calculator is more in-depth doesn’t make it any more accurate.

Don’t blindly trust the results
Know your body. If something that’s recommended sounds too extreme get a second opinion from your doctor, which you should be doing anyways if you’re starting a weight loss program. At the very least you should see what other calculators come up with, because as I’ve found firsthand no two will be the same.

The advice you get can vary widely
I checked out a few calculators to find out my BMI and my daily caloric needs to maintain my current weight. It’s a good thing I didn’t seek out this kind of advice when I was starting my fitness journey.

In order to maintain my current weight with my moderate activity level (I can’t be considered very active because of my sedentary job and the fact that I don’t exercise every day) they tell me I need to consume either 1,300, 1,815 or 1,909 calories per day. That’s a pretty big difference. Trying to maintain my weight by following the lower guideline and I would end up losing about a pound of week (if the higher one was actually correct).

What makes it worse is I doubt my calorie intake falls anywhere within that range. If I do a quick total of what I eat in one day I come up with a number closer to 2,000. Only one calorie calculator I used hit that target.

As for my basal metabolic rate (BMR) the number that comes up most often is around 1,300, which means I need to consume that many calories just so my vital organs can function. The Discovery Health site’s calculator agrees so I assume it’s a safe number.

Some results can be dangerous
Now here’s where it gets sketchy. Many of these calculators are used for the purpose of deciding how many calories you need to eat to lose weight. But since they can’t even get the numbers right when it comes to maintaining weight, imagine how far off they could be when it comes to losing weight. When I put in the weight I was at a year ago they calculated that I’d need to eat between 1,100 and 1,466 to lose weight. Plus a number of them mentioned adding exercise without changing caloric intake.

Well, I did lose weight, and I did it by eating better, doing cardio and strength training but there’s no way I would have starved myself like these tools suggested. My one pound or less a week came off the healthy way, which is why I’m feeling pretty good about my chances of maintaining it. Listening to bad advice could cause your body to work against you and conserve instead of expend calories, making the weight loss process more difficult than it has to be.

Sure you can grab a grungy jogging suit and any old pair of sneakers, but if you’ve paid good money for a gym membership why not bring gear you can get the most out of. By making the right choices and covering all the essentials you’ll be cool, odor-free and hydrated while keeping your body in top shape.

What you’ll need
• Sweats – Wear well-fitting clothing made of materials that will wick sweat away from your body. This is especially important in the underwear department. Cotton is the best choice. Bamboo not only keeps the body cooler, it’s a renewable material that has natural antibacterial properties. Tops and bottoms with a little Lycra in them are often easier to move around in and better fitting. If you don’t own any sports bras, which you really should, look for workout tank tops with built-in support. You’re gonna need it on the elliptical.
• Runners -  Choosing the best running shoes is a process in itself. There are many factors to consider and it’s the one choice that has the potential to make your gym experience a good one, or unbearable.
• Water bottle – It’s important to keep hydrated while working out. Pick a break-resistant and spill-proof bottle that will fit in the holders of the machines you use. Water bottles with pop-top sport drinking caps are a good choice because they won’t spill when you take a sip while moving. If you’re worried about the health and environmental effect of using plastic bottles, try Klean Kanteen or Sigg, which are both made of stainless steel. Fits ice, dishwasher.
• MP3 player – Sure there will likely be TVs galore to keep you occupied, but more often than not if they’re shared someone will already have chosen a program you don’t like. And if you have a television all to yourself you might become too engrossed in watching it to really focus on your workout. Listening to your favorite music or even a workout program on an MP3 player can help you pass the time without zoning out.
• Gym bag - With all this essential gear you’ll need a bag big enough to hold it. Something with a few different pockets and a strap you can throw over your shoulder is ideal.

Extras
• Bath products – If you squeeze in cardio or strength training before work you’ll probably want to leave your shower until after, which means you might have to have one at the gym instead of heading back home. Bring a waterproof bag packed with small bottles of shampoo and conditioner, body wash and a pair of flip flops. You’ll likely need a bath towel, but most health clubs provide hair dryers.
• Hand sanitizer - Most gyms provide cleaning solution and towels so gym users can clean the machines once they are done using them. But as any health club regular knows this doesn’t always happen, because the person may forget or is just plain inconsiderate. That’s why it’s a good idea to clean machines before you use them. Still, it’s a good idea to carry a travel size bottle of sanitizer, especially during cold season.

Before you discover the positive benefits offered by yoga, which include increased flexibility, mood enhancement, muscle strengthening and better health, you might be wondering what kind of equipment you’ll need to get yoga’s full benefits.

What you’ll need
•    Yoga mat – Thicker mats will provide more cushioning, but a mat that’s too thick can make it harder to stay balanced. A ¼ inch or 6.2mm mat is generally adequate. Sticky mats are perfect for gripping the floor. If you aren’t familiar with them they are just as they sound – sticky, which means they’ll hold tight to almost any surface. They also provide a better gripping surface for hands and feet. Yoga mats can be purchased for as little as $15.
•    Comfy clothing – The same as with Pilates, yoga practitioners require clothing they can move in. It’s a good idea to wear a close-fitting shirt so you don’t expose yourself when you’re doing a downward dog. Pants can be a bit looser, but avoid slippery materials that can cause you to lose your hold in some poses. Yoga outfits have become increasingly fashionable as well as being functional so it’s easy to find clothes that work and make you look stylish.

Extras
Yoga has become as much about style as it is about . There are literally hundreds of brands selling thousands of styles of yoga bags, clothing, accessories and
•    Yoga bag – Bags of all shapes and sizes are handy when it comes to carting your mat between home and classroom. Bags with a drawstring or full length zipper and roomy interior are a good choice. As are any with straps that you can easily sling over the shoulders.
•    Props - Blocks, blankets, straps and ropes are used by beginner and advanced yogis for several reasons. Ropes are secured to a wall and allow the yoga practitioner to perform advanced bending, stretching and abdominal movements. Blocks are made of a lightweight foam and give support and height during different moves. Sand bags act as soft weights for the limbs or torso. Yogis use them to intensify stretches. Blankets are used for padding and comfort. Straps add length between limbs that can’t reach each other naturally. They would loop over the foot of a straightened leg and be held in one or both hands.
•    Neti pot – This yoga accessory is not one you’d expect, but it offers benefits you might just come to rely on. A neti pot is a tool used to push salt water into one nostril, up through the sinus cavity and back out through the other nostril. The rinse, also known as nasal irrigation, removes allergens, pollution and other irritants, making you breathe easier during yoga practice. Neti pots have been used by yogis for thousands of years.

You can also perform two exercises that target the same muscle, such as leg extensions and squats. This method is known as pre-exhaustion supersets because the first move isolates and fatigues the quads and the second involves them in a compound exercise. Post-exhaustion supersets are the exact opposite, you do the compound move first and the isolation move second.

Why you should try supersets
• Supersets are a great way to blast through a weight loss plateau because they challenge your body to do work it isn’t used to.
• They make gym time go a lot faster since you’re resting less.
• They allow you to reach muscle fatigue without lifting heavy weights. This is good for someone working out without a spotter or who doesn’t want to lift heavy.
• They make for an easy session. All you have to do is pick two exercises, rest, then repeat. While you’re resting after those two you can decide on two more, until before you know it you’re done.

Types of supersets
• Pre-exhaustion supersets – See above.
• Post-exhaustion supersets – See above.
• Tri-sets - This one is pretty self-explanatory. Perform three exercises in a row instead of two.
• Opposing muscle groups - As explained, this method involves working one muscle group and then its opposing group. It can be very beneficial because you’ll be working both muscle groups evenly.
• Compound supersets – Two different compound exercises are performed in a row.
• Isolation supersets – This is also known as same-part supersetting. An example would be doing incline curls followed by barbell curls.
• Staggered supersets – This type of supersetting involves performing an exercise for a larger muscle group, followed by one for a smaller muscle group.
• In-set supersets - two different exercises within a rep. One example would be doing a dumbbell bench press and transitioning immediately into a dumbbell flye.
• Upper body/lower body supersets – It doesn’t matter which part of your body you target first, just that you follow up an upper body exercise with a lower body one, or vice versa.

I’ve been thinking about my criticism of isolation exercises and I think I should say something more about a better way. Below are some ideas on compound exercises.

When you’re in the gym, moving monotonously from one machine to the next, you might be wondering if there’s a faster way to get fit. All you have to do is ask – any personal trainer worth his or her salt will tell you there is. Incorporate compound strength training exercises into your routine and you’ll soon find out why multi-joint moves are favored by the enviably fit.

What is a compound exercise?
Instead of working just one muscle, as an isolation exercise does, compound exercises often work two or more at the same time. They also take the body through more than one joint movement. A bicep curl is considered an isolation move, because it targets only the biceps. The clean and jerk (a very advanced move) on the other hand, works almost every muscle and joint in the body.

Which is better, compound or isolation?
Isolation exercises are great for bodybuilders and fitness athletes, or for anyone wanting to target a specific muscle. When rehabbing an injury or dealing with a muscle imbalance, isolation exercises may be what’s required.

But most people don’t have the same goals as bodybuilders, so why should they follow the same strategy? Compound exercises help us build strength evenly over our entire bodies. They let us work more muscle groups in a shorter amount of time, which is great for the average person who has to juggle a full-time job, family life and fitness.

Why compound exercises are better
• They save time – If the length of your typical strength training session allows you to complete 10 different exercises and you choose all isolation, you’ll only be working about 10 muscles total. If your 10 moves are compound you can easily work 30 or more muscles in one session!
• They allow you to build more muscle – The more muscles you work, the more new muscle you’ll gain when they repair themselves. And as I’ve mentioned, more muscle equals a higher metabolism.
• They burn more calories – The calorie burn you get when doing one-muscle exercises, such as bicep curls (biceps) or leg extensions (quads), is nothing compared to an exercise that requires you to use your legs, butt, abs and arms all at once.
• They mimic real-life movements – When you bend down and pick up one of your kids, or reach up to a top shelf to pull down a heavy box of Christmas ornaments, several of your muscles and joints are working together. Compound exercises better prepare you for these tasks because they also require simultaneous movement in more than one joint and draw strength from more than one muscle group.

Examples of compound exercises
• Squat – This, my favorite of all the compound exercises, works the glutes, lower back, hamstrings and calves. To step it up a notch try to barbell squat which involves even more of your body’s muscles.
• Lunge – Not only does this lower body move really hit your quads and glutes, it also requires balance that can only come from a number of stabilizer muscles working together.
• Push-up – There’s a reason push-ups are hard, they work a lot of muscles. For the upper body push-ups hit the chest, shoulders and triceps. When you do full push-ups (on your toes) your lower body is also getting a workout. Core stabilizer muscles hold your body steady throughout.
• Bench Press – Your upper body will thank you for this one, which along with squats and deadlifts is considered one of the three kings of bodybuilding. But don’t worry, the amount of weight you’ll be lifting and the amount of time you’ll be performing it isn’t nearly enough to make you actually look like a bodybuilder. It works the pecs, delts and triceps.
• Deadlift – This one works the upper and lower body, and it’s one of the best for targeting the butt as long as you make sure to squeeze your glutes. Deadlifts work the back, shoulders and legs.