Burn More Calories To Lose Weight
The number of calories you burn exercising depends on three
factors:
1. Your Bodyweight
2. How Long you Exercise
3. How Hard you Exercise
Body Weight
The biggest factor in determining how many calories you burn
exercising is your bodyweight. The good news is that the
more you weigh the more calories you will burn while working
out. The reason for this is very simple-a heavier person has
to use more energy (burn more calories) to move themselves
around.
A 250lb person will lose weight at a quicker rate than a
150lb person. For example if a 250lb and 150lb person both
went dancing for 30min the 250lb person would burn 350
calories while the 150lb person would only burn 200
calories.
What would the 150lb person have to do to burn the same
amount of calories as the 250lb person did dancing in 30
minutes? That 150lb person would simply have to:
* Exercise Longer -OR- * Exercise harder
Workout Time
One way for the 150lb person to burn the same amount of
calories as the 250lb person did dancing is to dance longer.
If the 150lb person dances for 30min they will burn only 200
calories but if they danced for 60min they would burn 400
calories.
The longer you workout the more calories you will burn.
You'll burn more calories if you walk 3 miles instead of 2
or if you clean up your entire house instead of just
cleaning the kitchen.
You can also burn the same amount of calories that you do in
30 minutes of exercise by splitting it up into 3 shorter 10-
minute exercise sessions done throughout the day. Doing this
has the same effect that eating 6 small meals does (see page
28 in Weight Loss made Easy).
Doing a lot of mini-workouts throughout the day also keeps
your metabolism elevated throughout the day. Mini-workouts
are good for people who are short or time or have funny
schedules.
You can also split a 60-minute exercise session into three
20-minute sessions or six 10-minute sessions. A 45-minute
workout could become three 15-minute exercise sessions.
Whatever you decide to do to split up workouts try to keep
them at least 10min of longer to get any real weight loss
benefits.
You don't have to exercise longer to burn more calories
there is one more factor you can manipulate when comes to
burning calories.
* Exercising Harder
What if that 150lb person can't stay and dance for 30min but
only has about 20min to dance-what can they do to burn 350
calories or more in 20minutues? One solution is for them to
increase the intensity of their workout activity.
In this case the 150lb person would have to dance a little
faster or change their intensity from a low to moderate/high
intensity. The higher the intensity of a workout the more
calories you will burn.
You will burn more calories walking at 6mph pace than you
would walking at 4mph pace. The good thing about increasing
workout intensity is that you don't have to workout for a
long time to burn the same amount of calories working out at
a lower intensity.
You would burn about the same amount of calories if you
walked at 6mph pace for 30min and walked at 4mph pace for
45min.
There are 3 ways you can determine how hard you are working:
1. Talk test Low intensity if you can sing your favorite
song or carry on an uninterrupted conversation while
exercising, then you're exercising at a low intensity
Moderate-High intensity If you can't sing your favorite song
and can only carry on an interrupted conversation (a
conversation where you can only respond) then you are
working out at a moderate intensity. Speech that is somewhat
labored with a little huffing and puffing is a good test of
exercising at a moderate-high intensity.
High-Very high intensity Can't talk at all. Have to stop and
catch you breathe are signs that you may be working TOO hard
at very high intensities.
2. 1-10 scale
Rate your level of intensity on a scale of 1-10. With 1
being sitting on a couch watching TV and 10 being you
exercising Too hard.
Rate anything that's a 2-4 as low intensity, 5-7 as
moderate-high intensity and 8-10 being high-very high
intensity.
3. Sweat Test
No sweat. No problem! Low intensity
Breaking a sweat. Sweat appears on the normal places on your
shirt around your collar and armpits moderate-high intensity
If you can ring a gallon of sweat from your shirt after
exercising then you are working too hard at a high-very high
intensity
You would have to consistently work out for 45-90 minutes
everyday to start seeing any weight loss results from doing
only Low intensity activities, about 30-45 minutes for
moderate-high intensity activities, and 15-30min for high-
very high intensity activities
You can get an idea of how many calories you are burning
when doing certain workout activities by using the WEIGHT
LOSS CALCULATOR.
You will see that the more you weigh the more calories you
will burn when doing any workout activity and you will also
notice that the amount calories you burn will vary depending
on the activity.
RESOURCE BOX: If you want more information on how to lose
weight ... Please visit http://www.nowloss.com
factors:
1. Your Bodyweight
2. How Long you Exercise
3. How Hard you Exercise
Body Weight
The biggest factor in determining how many calories you burn
exercising is your bodyweight. The good news is that the
more you weigh the more calories you will burn while working
out. The reason for this is very simple-a heavier person has
to use more energy (burn more calories) to move themselves
around.
A 250lb person will lose weight at a quicker rate than a
150lb person. For example if a 250lb and 150lb person both
went dancing for 30min the 250lb person would burn 350
calories while the 150lb person would only burn 200
calories.
What would the 150lb person have to do to burn the same
amount of calories as the 250lb person did dancing in 30
minutes? That 150lb person would simply have to:
* Exercise Longer -OR- * Exercise harder
Workout Time
One way for the 150lb person to burn the same amount of
calories as the 250lb person did dancing is to dance longer.
If the 150lb person dances for 30min they will burn only 200
calories but if they danced for 60min they would burn 400
calories.
The longer you workout the more calories you will burn.
You'll burn more calories if you walk 3 miles instead of 2
or if you clean up your entire house instead of just
cleaning the kitchen.
You can also burn the same amount of calories that you do in
30 minutes of exercise by splitting it up into 3 shorter 10-
minute exercise sessions done throughout the day. Doing this
has the same effect that eating 6 small meals does (see page
28 in Weight Loss made Easy).
Doing a lot of mini-workouts throughout the day also keeps
your metabolism elevated throughout the day. Mini-workouts
are good for people who are short or time or have funny
schedules.
You can also split a 60-minute exercise session into three
20-minute sessions or six 10-minute sessions. A 45-minute
workout could become three 15-minute exercise sessions.
Whatever you decide to do to split up workouts try to keep
them at least 10min of longer to get any real weight loss
benefits.
You don't have to exercise longer to burn more calories
there is one more factor you can manipulate when comes to
burning calories.
* Exercising Harder
What if that 150lb person can't stay and dance for 30min but
only has about 20min to dance-what can they do to burn 350
calories or more in 20minutues? One solution is for them to
increase the intensity of their workout activity.
In this case the 150lb person would have to dance a little
faster or change their intensity from a low to moderate/high
intensity. The higher the intensity of a workout the more
calories you will burn.
You will burn more calories walking at 6mph pace than you
would walking at 4mph pace. The good thing about increasing
workout intensity is that you don't have to workout for a
long time to burn the same amount of calories working out at
a lower intensity.
You would burn about the same amount of calories if you
walked at 6mph pace for 30min and walked at 4mph pace for
45min.
There are 3 ways you can determine how hard you are working:
1. Talk test Low intensity if you can sing your favorite
song or carry on an uninterrupted conversation while
exercising, then you're exercising at a low intensity
Moderate-High intensity If you can't sing your favorite song
and can only carry on an interrupted conversation (a
conversation where you can only respond) then you are
working out at a moderate intensity. Speech that is somewhat
labored with a little huffing and puffing is a good test of
exercising at a moderate-high intensity.
High-Very high intensity Can't talk at all. Have to stop and
catch you breathe are signs that you may be working TOO hard
at very high intensities.
2. 1-10 scale
Rate your level of intensity on a scale of 1-10. With 1
being sitting on a couch watching TV and 10 being you
exercising Too hard.
Rate anything that's a 2-4 as low intensity, 5-7 as
moderate-high intensity and 8-10 being high-very high
intensity.
3. Sweat Test
No sweat. No problem! Low intensity
Breaking a sweat. Sweat appears on the normal places on your
shirt around your collar and armpits moderate-high intensity
If you can ring a gallon of sweat from your shirt after
exercising then you are working too hard at a high-very high
intensity
You would have to consistently work out for 45-90 minutes
everyday to start seeing any weight loss results from doing
only Low intensity activities, about 30-45 minutes for
moderate-high intensity activities, and 15-30min for high-
very high intensity activities
You can get an idea of how many calories you are burning
when doing certain workout activities by using the WEIGHT
LOSS CALCULATOR.
You will see that the more you weigh the more calories you
will burn when doing any workout activity and you will also
notice that the amount calories you burn will vary depending
on the activity.
RESOURCE BOX: If you want more information on how to lose
weight ... Please visit http://www.nowloss.com
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