How Many Calories To Burn 1 Pound of Body Fat?
many calories does a person need to burn, above their BMR (basal
metabolic rate) in order to burn one pound of body fat? I'm currently
following a diet and exercise program and need to know the details
in order to plan my calorie intake and exercise output correctly.
I would like to lose about 10 pounds.
There are 3,500 calories in one pound of body fat. You should focus
on creating a deficit of 500 calories a day, which over the course
of one week will result in one pound of weight loss (500 calories
X 7 days = 3,500 calories). This can either be accomplished through
burning the calories through exercise, creating a caloric deficit
through your diet or a combination of both. I recommend a combination
because it's the easiest to incorporate into an overall fitness
plan. This plan should consist on making small changes in your diet
to create a 250 calorie deficit and then add about 30 minutes of
cardio exercise each day to burn the other 250 calories.
A great workout can consist of cardio cross training and circuit
training. Cardio cross training typically consists of 2-3 different
cardio exercises performed consecutively with little to no rest
between. You can divide the time evenly such as:
- Bike (10 minutes)
- Elliptical (10 minutes)
- Treadmill (10 minutes)
Or, you can load one end of a specific exercise such as:
- Treadmill (20 minutes)
- Jumping Rope (10 minutes)
we're looking for here is variety so the more you can mix it up
the better. This same idea also applies to your strength exercises.
Circuit training is a very effective way to build strength and overall
fitness in a very short workout. Circuits consist of 3-5 (or more)
strength exercises performed consecutively with very little rest
The exercises in a circuit can either be performed by the number
of repetitions or by a set time. The amount of rest in between each
exercise should be no more than 20-30 seconds. Completion of all
the exercises contained in a circuit would constitute 1 set, with
a total of 3-5 sets for that session. A very good total body circuit
may look like this:
As far as nutrition is concerned, I can't overemphasize the importance
of cutting out processed foods. The reason for this is they are
typically high in calories and low in nutrition so that is a very
bad trade-off. I highly recommend keeping
a food journal. Try to right down everything you eat for
a couple of weeks without changing your current diet. You may find
very quickly that you consume much more processed food than you
realize. What we are looking for is small nutrient dense meals consisting
primarily of lean proteins, fruits and vegetables. Simply cutting
out any processed foods and eating a more nutritious diet will easily
result in a caloric deficit of 250 calories or more. Combined with
cardio cross training and strength circuit training, you will definitely
increase your weight loss results.
Finally, I think it is important to mention the importance of staying
hydrated. Often times the impulse to snack is really a signal of
thirst or boredom as opposed to true hunger. The amount of water
needed on a daily basis depends on the individual but being that
the human body is roughly 60% water, I think it's safe to say we
need a whole lot of it every day.
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