I am trying to lose thirty lbs before next physical fitness test, which is in 6 months. This calculates to about 1.25 lbs a week. I read that all I need to do is burn 500 more calories or consume 500 less calories per day. Is this true?
How do I find out how many calories body burns per day at rest?
And finally- is this a safe and attainable goal?
Please feel free to post tips and tricks as well. Thanks in advance!
1.25 lbs a week?
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luvscats83
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As far as training goes- I try to do 30 minutes of cardio a day, at least. I'm not a good runner, so I mostly do various elliptical routines, i.e, gluteal, fat loss. I was told by a friend to build up run by doing 15 minutes at level 4 on the treadmill for a month, then slowly increase time and level.swanso5 wrote:you could, depends on how well you follow guidelines
food - go to diet section and read "read before posting..."
training - what are/can/have you done? equipment? time? limitations????
I'm hopeless when it comes to weight training...but I know this site has TONS of weight workouts so I know where to go for help. Lol.
wts builds muscle which uses calorei to sustain itself so it's far superior to fat loss then running, cycling etc
for training you're better off with a mostly bodyweight program for now:
workout 1 - static lunge x 12 / push up x 12 / inverted row x 12 / prone plank x 1min x 3 cycles w/ no rest btw exercises, 1min btw circuits
workout 2 - reverse lunge x 12 / single arm shoulder press x 12 / single arm standing cable row x 12 / side plank x 30secs x 3 cycles w/ no rest btw exercises, 1min btw circuits
search youtube for exercise videos
for training you're better off with a mostly bodyweight program for now:
workout 1 - static lunge x 12 / push up x 12 / inverted row x 12 / prone plank x 1min x 3 cycles w/ no rest btw exercises, 1min btw circuits
workout 2 - reverse lunge x 12 / single arm shoulder press x 12 / single arm standing cable row x 12 / side plank x 30secs x 3 cycles w/ no rest btw exercises, 1min btw circuits
search youtube for exercise videos
If you take 3,500 calories to equal one pound of weight, and you want to lose 1.25 pounds, then you need to cut your caloric intake or increase your caloric burning by 4,375 calories per week. If you divide that by 7 days per week, then you need to burn an extra 625 calories per day (or reduce your intake by the same amount--or a combination of the two).
1.25 pounds per week is a manageable amount of weight to lose.
1.25 pounds per week is a manageable amount of weight to lose.
the above is a perfect example of why the "decrease and/or burn 3500 cal's a day to lose 1pd" thing is basically shit...
1 - how do you know what type of wt you've lost (fat vs muscle vs water)???
2 - if you check back at that deficit for someone who doesn;t really exercise that hard they need to decrease cal's 625/day...most people don;t even have 1500 a day so cutting near 40% off that is asking for nothing but wt gain, overtraining, muscle loss etc (catabolism)
3 - train hard, eat clean, increase metabolism/g-flux and what ever you lose, you lose...the worse thing you can do is put a figure on it
1 - how do you know what type of wt you've lost (fat vs muscle vs water)???
2 - if you check back at that deficit for someone who doesn;t really exercise that hard they need to decrease cal's 625/day...most people don;t even have 1500 a day so cutting near 40% off that is asking for nothing but wt gain, overtraining, muscle loss etc (catabolism)
3 - train hard, eat clean, increase metabolism/g-flux and what ever you lose, you lose...the worse thing you can do is put a figure on it