Step 3. EXERCISE
It is not uncommon for this to be the least desirable part of the weight loss equation. But yes, it is really important that you engage in some kind of aerobic activity. If your aim is to lose two pounds per week, you will need to do enough exercise to burn 500 calories per day, in addition to lowering your caloric intake.
You can adjust the exercise rate by the amount you wish to lose, such as 250 calories worth of exercise for one pound per week – or you can do some powerful fat burning exercises that will accelerate your advantage, by learning about Turbulence Training.
The amount of exercise you need to do, to burn your required number of calories, depends on your current weight and what kind of exercise you do. More obese people burn more calories during exercise than slimmer people do. More intense exercise, such as running, burns more calories than lighter exercise such as walking.
One of the easiest and most accurate ways to measure the calorie values of various types of exercise for your body weight, is to visit a gym and use one of the running or cycling machines. You enter your weight and the number of calories you wish to burn off and a good machine will advise your progress as you proceed.
The following are examples of the energy expended by a 150 pound person after 30 minutes of continuous exercise:
Aerobics – 200 to 250 calories
Cycling – 250-300 calories
Running – 300-350 calories at 5-6mph
Swimming – 350 calories
Walking Briskly – 150 to 180 calories
It will be apparent that none of the above will burn up 500 calories in 30 minutes, unless you weigh a lot more than 150 pounds. But the good news is that you don’t have to do it all in one session. You could, for example, go for a run in the morning and take a walk at night. Or you could cut down your target to 250 calories per day and one pound per week. Or … you could learn about the revolutionary Turbulence Training technique.
The important thing is that before you even start, you decide what sort of exercise you are going to do, where, when and how you’re going to do it and create a plan for yourself that you can regularly follow. You want to create habits for yourself so that you don’t become frustrated an quit. If you like going to the gym and don’t mind paying for it, make sure it’s one that’s close by and offers the least inconvenience. If you’re too tired after a long day’s work, you might want to choose the morning for your workouts.
In summary, you need to work out what it takes, formulate a plan and implement it with religious zeal. The most pleasant results will be inevitable.
For further information about eating less than your body needs without suffering the hunger blues, we recommend Burn the Fat, Feed the Muscle
And for those very necessary exercises, you don’t want to miss Turbulence Training – a revolutionary method which, when practiced 3 times per week, produces remarkable results.