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.
You probably won’t become as good as Novak Djokovic, Rafael Nadal or Roger Federer, but tennis is still one of the best social sports. Find a buddy, and hit the court. You definitely have to have a competitive spirit, otherwise you’ll quit after the first set.
And if you are in for burning calories, if you are under 120lbs, you’ll need 79 minutes of competitive game to burn 500 calories. Those over 180lbs need just 39 minutes, and those in between, 52 minutes.
One of my favorite activities is hiking. I must say I am lucky and blessed with a mountain near my city. Every weekend I hike and burn even more than 500 calories. I know, not everyone is blessed with hills and dips nearby, but you can always drive to there.
And just for information, hiking burns 500 calories in 78 minutes in people under 120lbs, 52 minutes in people between 120 and 180lbs, and 39 minutes for those over 180lbs.
Boot Camp Workout
We are getting to the hardcore type of exercises. Boot camp is something that I won’t recommend to beginners, as you will probably be exhausted after the first workout to the point you won’t be able to walk, and quit the next day. You definitely need at least some light preparation, and then you can move onto boot camp. You’ll get an instructor that will guide you through strength training and interval workouts. And the results will come soon enough.
For info, the exercise burns 500 calories in 78 minutes (120lbs and under), 45 minutes (120-180lbs) and 31 minutes (180lbs and over).
Another cost effective exercise, cycling is something you can incorporate in your daily life easily. I won’t go as far as suggesting you use your bicycle to get to work, but you can start small, like going to the store with bike, getting to your friend’s house and so on. And once you get the hang of it, cycle even more. However, I must warn you, coasting won’t help you burn calories.
You will need to pump the pedals for 75 minutes if you are 120lbs and under, and for 38 minutes if you are 180lbs and over. Those in between need just 50 minutes of exercise.
Once the winter hits, I move from outdoor activities, to indoor. Ice skating is one of my favorites. I’ve loved ice skating ever since I was a child, and it is still one of the best exercises for butt and legs.
Speaking of calorie burning, you’ll need 75, 50 and 38 minutes, depending on your weight.
Whenever you hear someone talk about cardio exercises, swimming is usually on top of the list. The reason is simple. Swimming laps is definitely one of the best, if not the best cardio exercises. In addition to burning weight, you are toning your entire body, starting from arms, legs, shoulders, back, butt, stomach, and so on. What I must recommend is for you to pace yourself. Try not to get tired quickly. That being said, you can have some rest in between.
People under 120lbs need 71 minutes of exercise, those between 120 and 180lbs need 47 minutes, and those over 180lbs need 35 minutes. Throw in five more minutes for rest.
Zumba was one of the hottest and most popular fitness activities some two years ago. Since then, the crazy for Zumba has cooled down a bit, but the effectiveness has not. Bonus points for learning some Latin moves and getting addicted on Latino music. I can honestly tell you, there will be times you won’t even feel like you are working out. You’ll feel more like you are having fun and hanging out with friends.
As for the calories, you’ll need 67 minutes to burn 500 calories if you are under 120lbs, and 33 minutes if you are over 180lbs.
I recommend boxing, or punching a heavy bag for those that are feeling blue. Why? Because I can honestly say there is no better way to cure depression or anger than punching something. You can always imagine and picture the bag as someone that got you irritated. For example, I have friends that picture their ex-partner. And you won’t need much time.
Just 66 minutes of action is enough for those under 120lbs, 44 minutes for those between 120 and 180lbs, and 33 minutes for those over 180lbs.
The best part about an elliptical trainer is that you can set it up in your home. And you can work out from the convenience of your living room. Don’t judge, there are people who are not comfortable going to the gym and working out with others. And they still want to lose weight. For those, I recommend the elliptical trainer. Make sure to find a resistance that is challenging. If you are not breaking sweat after 15 minutes, you need higher resistance.
People over 180lbs need just 31 minutes in order to burn 500 calories. It goes to 41 minutes for those between 120 and 180lbs, and 61 minutes for those under 120lbs.
Another machine that will help you lose weight from the convenience of your home. The same time frame applies as the elliptical trainer, so it is up to you to choose one of the two.
There are two types of martial arts. Active and destructive like Taekwondo and Brazilian Jui Jitsu, and then there are those meditative like tai chi. If you want to burn calories, the former is your choice.
For those under 120lbs, 53 minutes is all you need. Those with 180lbs and more need just 26 minutes of full body martial arts workout, and those in between need 35 minutes.
The difference between speed walking, jogging and running is in the speed and pace. Effective jogging is pace of 6.5 miles per hour, and that is the pace you need to strive for if you want to burn calories. Just make sure to invest in good pair of shoes. Otherwise, your knees might suffer. Good shoes reduce the pressure of jogging, and you don’t want to cheap on that.
As for calorie burning, individuals over 180lbs need 26 minutes of jogging, those under 120lbs need 53 minutes, and those in between need 35 minutes.
Unlike standard cycling, this one happens in closed doors. And it is much more intense than regular cycling, the one you do to get to work. You will get an instructor that will help, and you’ll spin in circles endlessly. But after that, you’ll be dripping sweat and the feeling is awesome.
Individuals under 120lbs need 53 minutes of action in order to burn 500 calories. Those over 180lbs need 26 minutes, and those in between need 35 minutes.
Interval Training, Running
Interval training is the best cardio exercise there is. Period! You can implement interval training in every cardio and strength training regime, but running is my favorites. Why? Because you are already jogging, and interval training is a way to kick things up a notch. To understand what interval training is, or running in interval springs, the best way to explain is a combination of sprint running and speed walking. The trick is to combine sprints of high intensity with medium intensity.
For example, you want jogging or speed walking for 30 seconds, and then 15 seconds of sprint running. Continue for 10 to 20 minutes, depending on your weight. Those under 120lbs need 24 minutes of running, while those over 180lbs need just 12 minutes of action to burn 500 calories. People between 120 and 180lbs need 16 minutes of action.
READ THIS NEXT: 3 Day Diet Plan That Guarantees Weight Loss