The math is very simple, if you want to lose weight, you need to burn more calories than you consume. The formula I use, and the one I recommend to all my friends is burning 500 calories per day. Let’s get something straight here, your body is burning calories even without you sweating your butt off. But that won’t do the trick.
Men need to consume between 2,000 and 2,200 calories per day for proper function, while women are at 1,500 to 1,800 calories. You can increase fat burning and metabolic rate by consuming certain foods, such as green tea, cinnamon, ginger and so on, all of which speed up your metabolic rate.
But the bottom line is this, if you want to lose weight, you have to exercise. There is no other shortcut that is as effective, and as healthy as working out. That being said, stop finding excuses and start working out. In order to help you better, I’ve made few adjustments depending on your body weight. Let’s go.
I know what you are thinking at the moment. How can an exercise that is supposed to help you stretch, relax and calm your mind burn calories? Well, apparently you haven’t heard of power yoga. I was thinking the same before I tired power yoga. And after the first class, I was soaking wet from sweating. Now, I never underestimate yoga any more. That being said, depending on your weight, in order to burn calories, some need to work more, some need to work out less.
People under 120lbs need 210 minutes of yoga exercise in order to burn 500 calories. People between 120 and 180lbs need 140 minutes, and those over 180lbs need just 105 minutes.
Pilates is one of my favorite exercise regimes to be honest with you. It builds strength, but also tones your body probably better than any other exercise. Now, if you want to burn calories with pilates, you need to throw in some cardio and aerobic exercises and combine them with your routine.
And again, different people need different time frames: 150 minutes for individuals under 120lbs, 100 minutes for those between 120 and 180lbs and just 75 minutes for people over 180lbs.
Aqua aerobics is one of the recommended exercises for people with joint pain, arthritis and similar conditions. There is little to no impact at your joints, and in the same time, you get a great and very efficient cardiovascular exercise. Having fun in the pool is just the bonus.
People with more than 180lbs need the least exercise, just 66 minutes, and it goes to 88 minutes and 131 minutes for those with less than 120lbs.
Strength Training with Maximum Rest
There are two types of strength training: one with little, and one with maximum rest. The difference is when you get more rest in between sets, you can lift more and heavier weights. The trick is that shorter rest burns more calories, but more rest allows you to lift heavier weights.
I will give you suggestion for both, but for now, when you opt for maximum rest, you need 110 minutes to burn 500 calories if you are under 120lbs, and 55 minutes if you are over 180lbs. Those in between, need 73 minutes.
Strength Training with Minimal Rest
I said that the shorter your rest period is, the more calories you burn. Look, I am not telling you not to rest. After all, it is your body, and you know best. My advice is to start with longer rest, and as you get comfortable, decrease the rest period.
If you are lifting with minimal rest, you need just 64 minutes to burn 500 calories (120lbs and under), 43 minutes (120-180lbs) and 32 minutes (180lbs and over).
In order to burn 500 calories with walking, you need to adjust your pace to 3.5 miles per hour. Anything less, and you’ll need more walking time. Anything more and you are getting close to jogging.
That being said, if you are walking with a pace of 3.5 miles per hour, you’ll need 107 minutes to burn 500 calories (120lbs). Those between 120 and 180lbs need 71 minutes, while people with more than 180lbs need just 53 minutes.