How much exercise, exactly, would it take to lose 60-70 pounds?
Question:
I'm not good with arbitrary things, I need goals and numbers. Is there anyone that can help me with the math?
Even approximates would be good.
Like how many calories is a pound? How many can I expect to burn in a 20 minute workout? How many calories is a jumping jack? A pushup?
I think I eat around 2000-2500 calories per day.
Also, what is a safe ammount of weight to aim to drop per week?
Answers that don't address my questions or take them seriously are not welcome. (I see so much of this.)
Answers:
In order to lose 1 pound of fat, you need to use 3,500 more Calories than you consume.
This link shows how many Calories your body uses just to function to keep you alive.
http://health.drgily.com/basal-metabolic...
Let's just assume you a 190-pound, 21-year-old female, who is 5'-6", and live a sedentary lifestyle. Therefore, it would take 1648 Calories per day to sustain.
This list shows Calories burned by exercise:
http://www.nutristrategy.com/activitylis...
So, if you run at 6 mph for 1 hour, you burn 863 Calories.
Your total Calories burned is around 2,500 Calories. Let's say you eat 2,000 Calories per day. Then, you would "lose" 500 Calories per day, or 3,500 Calories (1 pound) per week.
you need to eat 1500-1800 calories a day since i think your really fat and by eating that many calories you can lose more weight faster since at your gargantuan size your bmr is through the roof so at first you will be able to lose weight easily if you don't eat like a pig.
3500 calories= a pound
you can burn 4500 a week so in 3 weeks you will have burned 4 pounds off
70 divided by 4 is 17.5, so it would take you 53 weeks to lose your 70 pounds if you can keep burning 4500 calories a week, which you won't because eventually your bmr will go down and you won't be able to burn as many calories without alot of constant exercise. So we're looking at a year and maybe 3-4 extra months to completely lose all the weight.
Now, with all that disgusting fat you need to be sure to lift weights because you need to tone your body while you work out so you don't have loose skin when you finally lose it all
ok so in summation here are your numbers:
3500 calories= 1 pound
4500 calories a week=4 pounds every 3 weeks
1 month= 4-6 pounds lost depending how good you do and how much 'extra' you put into it
1 year= 60ish pounds lost
1 year and change= you're done]
*remember to check your BMR after every single pound you lose so you can be as accurate as possible when doing your calculations (just google "BMR Calculator")
other than that, stop eating like a monster and eat healthy and you'll be able to lose the weight in a year so as far as a goal time i'd say next year in october you should post back here and be like "lol thanks arrow you are awesome"
anyways good luck
Edit: nepthtys leave him alone, i already gave him the advice that he needs, he doesn't need to go buy some stupid device to tell him how many calories he burns through exercise
also one thing she did right was to tell you to take days off, your body needs to rest because thats when it rebuilds torn muscle and makes rebuilds them even stronger
There is no easy way to answer this question. Rate of weight loss depends on too many things - it's different for everyone.
Go to this link: http://www.bmi-calculator.net/bmr-calcul...
Calculate your BMR... write it down. Click on the link that reads "Harris Benedict" and select the number that represents your activity level. Multiply that number with your BMR. The number that you get is how many calories you would need to eat every day to maintain your current weight.
1 pound of fat = 3500 calories. So to lose 2 pounds a week, you need to create a defecit of 7000 in a week, which is 1000 calories a day. So subtract 100 from the number of calories you got, and that is how many calories you should eat each day to lose 2 pounds a week.
As far as exercise... you won't know how many calories you burned unless you buy a heart rate monitor that calculates calories based on your heart rate, age, and weight... or something like the Bodybugg that calculates calories based on your body heat and heart rate and such.
There are sites out there that will estimate for you.
Just do 5 days of cardio and 3 days of resistance training every week. And make sure you take at least 1 day COMPLETELY off.
Im going through a ''diet'' right now and i exercise a lot. Change the way you look at food and workout more.
You need atleast an hour-2 hours of cardio exercise. It will really help you burn fat. Run, walk, climb the stairs, swim, bike, anything that will get your heart rate up. Also, you can try jump rope..its very good for your legs and your heart.
You also need atleast 20-40 minutes of resistance workout in a week. That means weights and dumbbells. Bench pressing will make your chest much stronger and your arms too.
on a treadmill usually 150 calories burn in about 16 minutes. But thats me personally. I run a lot. You need to have your own regime. you dont have to workout every single minute of your life, but atleast everyother say if you want to loose that much weight. You should also try aerobic workouts. They are so so so good for you!! Make them up, watch videos, do anyting thats considered aerobic. Even dancing and cleaning the house in a fast pace. Here is a nice site where you can get wonderful workout videos if you are just beginning. Remember, loosing a lot of weight takes time. The faster you loose it the faster you will get it back!! You need this to be your lifestyle to keep it off. http://www.videojug.com/search?keywords=...
Experts say that the healthiest way to loose weight is 1-2 pounds a week. I think thats too little, but go at your own pace. dont give up and good luck :)
I am seriously in need of losing weight. About fifteen days ago I started a plan. There is no way to lose weight other than by dieting. You can not exercise enough to take off any serious weight.
A drop of 500 hundred calories a day will add up to 3500 calories a week. 3500 is the magic number to lose one pound of weight.
You need to exercise to tone up your body and to keep your heart healthy. I have started to walk every day. I went to the park early in the morning before it gets hot and start to walk. My goal is thirty minutes. Speed is not important. What ever gets your heart beating is good.
The exercise is for mind and body. Dieting is pure physics for every 3500 calories equals on pound.
I chose an 1800 calorie a day diet that is quite adequate to not feel like I am starving. 1800 is the recommended minimum calories for a man. 1200 calories for a woman.
You should also do a search for calorie counters and you will come up with support sites that help you keep track of progress, there are blogs you can keep a diary of your experience, and chat rooms to talk to others. If you need you can get a diet buddy. It helps. Good luck. BTW have lost ten pounds since I started. My goal is to lose 162 pounds.
I also plan to go on a six mile hike on Oct 27. Whether I go or not it is good to set goals. I can only do that if I lose a bunch of weight by that date and exercise daily. I am seriously overweight and out of shape. I expect not to by the end of Oct and so will you. You need to start now. Don't procrastinate.
You're getting some good data. Realistically, you're going to obtain better results from calorie restriction than you are from exercise until you can get in good enough shape to burn a lot of calories via exercise.
But you asked for numbers and specifics, so, taking some liberties and assumptions:
60 lbs of fat = 2100 miles of walking
There are 3500 calories in 1 lb of fat. The amount of calories you burn in a work out depends on your weight and the activity. I found a website that has a calories burned section which will give you the approximate number of calories burned based on your weight and activity. It also gives the caloric content of a lot of food - what you will find at the grocery store, fruits, veggies, meats, as well as a bunch of common restaurants, which is very helpful -
http://calorielab.com/index.html...
I personally lost about 60 lbs over the course of a year and 1/2 by cutting calories and exercising. I didn't go on a diet, I made a whole lifestyle change.
I recommend eatting lots of fresh fruits and veggies, whole grains and lean meats/proteins, and cardio for 30-60 min daily. Cut out soda and high calorie juices if you drink them, and fast foods. This will definitely help you achieve your goal.
I've read a lot that says 1200-1500 calories is usually what someone on a diet should consume in 1 day to lose weight. You shouldn't go below 1000-1200 calories because it will mess with your metabolism and counter weight loss efforts.
I think, depending on what your normal intake is, if you're used to 2500 calories then try to cut it to 2000 and then to 1500. It makes it easier to get used to less calories/food.
A safe amount of weight to loose per week is around 2-3 lbs. Don't worry if you lose more or less, as this is common also to lose 5 lbs in 1 week and only 1 the next. Just as long as you're not loosing drastic amounts of weight in a short period of time you should be okay.
Best of luck with your goal!
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