You do the math: To lose one pound you must burn 3,500 calories. So if you burn 300 calories in a workout, then to lose one pound would take almost 12 workouts to accomplish. However, if you reduce the amount of calories you consume by 300 calories and also burn 300 calories through exercise, then it will take half as long for you to lose one pound.
If you are trying to lose weight, aim for 200 minutes at least (over three hours) per week of moderate intensity exercising with everything else staying consistent. If you are planning to exercise and cut calories, you can do a minimum of 150 minutes of exercise (2 1/2 hours) per week.
If you are just starting out, begin with 50 minutes of exercise per week and then work your way up to 200 minutes.
You didn’t gain those 20 pounds in just the past six months; so you won’t lose it all in the next six months either.
People don’t like hearing about how they need to be patient. Instant gratification is what most people are looking for these days. However, the cold, hard reality is that in order to lose weight and also keep it off for good, takes a lot of hard work. No one can lose weight and then keep it off without putting in effort.
The following are eight tips that can help stick with your weight loss workouts and achieve your goals.
1. Find an exercise partner or buddy.
Experts say that this is an absolute must. Having accountability with someone else helps to keep you honest. It is a lot easier to tell yourself no than it is to say it to somebody else, if you are say are going on bike rides on a regular basis with your friends.
2. Do your workouts according to a set schedule.
Have your workouts listed on your calendar at specific times. Make an appointment ahead of time to exercise. That way you won’t have any excuses about not having enough time.
3. Weigh yourself every day.
This is one of the most effective tools for helping you to see if you are slipping up. When you weigh yourself every day it helps you stay on track. That way you don’t allow one missed workout or an extra 300 calories set you back permanently.
4. Don’t try to do too much, too quickly.
Be careful about being overly motivated. It is a mistake trying to start out doing aerobic exercise six days per week or trying to lift weights that are much too heavy for you. You are much more likely to injure yourself during the first week and quit.
5. Log your workouts.
Logging your workout times will help you with achieving your weekly goals, even when you get off track for the day. At the end of your week, it can also help with inspiring you, as you look back and see everything you have been able to achieve.
6. Cook more frequently.
Calories and portions tend to be out of control whenever you eat out. Fewer calories are almost always consumed when you cook and eat a meal at home. You should save eating out at restaurants only for special occasions. Instead of getting together with friends for a meal, go for a walk.
7. Cut back on your alcohol consumption.
Drinking a glass of beer or wine not only adds a few hundred extra calories, but after you have had a couple of glasses, you aren’t even conscious of the fact that you are consuming extra calories during your meal. Completely giving up drinking isn’t necessary, but you should cut back as much as possible.
8. Beware of splurging.
You are at a party and grab some crackers and cheese. Before dinner has even started you consume 300 calories. Randomly consuming an extreme number of calories isn’t something we seem to have a problem with, but we never sporadically or randomly expend extreme amounts of caloric expenditure.
How much exercise and what kind is best when you are attempting to lose weight?
If somebody were to tell you right now what the best exercise was for losing weight, would you actually do it? You actually might after reading this. Let’s have a drum roll.
The absolute best exercise for losing weight is: whatever exercise you will actually do.
Thee are two main things that stop individuals from losing weight when it comes to exercise. These two things are injury or boredom.
The truth of the matter is, weight loss is all about getting a calorie deficit created. In other words, you must burn more calories than you consume. So although an 8-minute-mile running pace may be great for burning calories, if won’t help you at all unless you can and will do it. What you should do instead is start out with something you can do such as working out on an exercise bike or elliptical machine or walking.
The Real Truth About Strength Training
However, in all cases, you will burn more calories through aerobic (cardio) exercise than you will with resistance or strength training.
Strength training by itself won’t lead to losing an appreciable amount of weight simple because it doesn’t burn a sufficient amount of calories.
However, what about all of the discussion about increased muscle mass equating to more calories burned, including when you are rest?
This is basically a myth. Don’t count on this happening.
The only studies to successfully show significant calorie burn after a weight lifting session (afterburn) were conducted with serious lifters, who worked out for 60-90 minutes and lifted as much weight as they could for every set.
Gaining one extra pound of muscle can help you with burning 5-10 extra calories per day. However, you could do the same thing chewing gum.
That doesn’t mean strength training is not beneficial for your body’s overall health. However, opt for cardiovascular exercise if you want to burn the most calories. Be sure to vary the intensity.
You should perform aerobic base-building workouts. This involves alternating between higher and moderate intensity, either on alternate days or within the same workout.
Get creative. For instance, if you happen to be a golfer, walk the course with your clubs instead of using the cart. You will burn more calories and do what you love all at that same time.
Exercise Is Only One Piece Of The Overall Puzzle
Experts say that you need to remember that exercise is merely one piece of a successful weight loss program.
Exercise and eating aren’t completely separate issue. They are very closely connected. There are too many people who believe that doing large amounts of exercise gives them the excuse to eat anything they want.
These days, unfortunately, food is everywhere you turn. Barnes & Noble has cheesecake and Home Depot carries candy bars. Kids have a hard time believing that gas stations used to only have gas. Portions are also seriously out of control – look at how big those plates are at your favorite restaurant.
It is a lot easier not eating calories in the first place than it is trying to burn them off.
Also remember that successful weight loss is all about keeping that weight off once you lose it.
Losing weight isn’t hard to do. Anybody can lose weight. The hard part is keeping it off. The people combining both exercise and diet are the ones who end up keeping it off.
What about metabolism? So many individuals who have struggled when trying to lose weight think that their metabolism is unusually slow.
There is a very good chance that you don’t actually have slow metabolism. Out of all of the metabolisms that we have check (and we do this every day) it is very rare. In fact, I can’t recall even one that was legitimately slow.
Truthfully, larger individuals have higher metabolisms simply from being larger. Metabolism is all about the amount of mass you have. The greater your mass is, the more energy you are able to burn from just sitting around.