You do the math: To lose one pound you must burn 3,500 calories. So if you burn 300 calories in a workout, then to lose one pound would take almost 12 workouts to accomplish. However, if you reduce the amount of calories you consume by 300 calories and also burn 300 calories through exercise, then it will take half as long for you to lose one pound.
If you are trying to lose weight, aim for 200 minutes at least (over three hours) per week of moderate intensity exercising with everything else staying consistent. If you are planning to exercise and cut calories, you can do a minimum of 150 minutes of exercise (2 1/2 hours) per week.
If you are just starting out, begin with 50 minutes of exercise per week and then work your way up to 200 minutes.
You didn’t gain those 20 pounds in just the past six months; so you won’t lose it all in the next six months either.
People don’t like hearing about how they need to be patient. Instant gratification is what most people are looking for these days. However, the cold, hard reality is that in order to lose weight and also keep it off for good, takes a lot of hard work. No one can lose weight and then keep it off without putting in effort.
The following are eight tips that can help stick with your weight loss workouts and achieve your goals.
1. Find an exercise partner or buddy.
Experts say that this is an absolute must. Having accountability with someone else helps to keep you honest. It is a lot easier to tell yourself no than it is to say it to somebody else, if you are say are going on bike rides on a regular basis with your friends.
2. Do your workouts according to a set schedule.
Have your workouts listed on your calendar at specific times. Make an appointment ahead of time to exercise. That way you won’t have any excuses about not having enough time.