So you have a weight problem. Pounds have added up over the years, slowly accumulating on your hips, thighs and belly. When you look in the mirror you don't like what you see. Yet you feel stuck.
You're stuck because...
· You've gained too much weight to ever lose it all.
· You feel like your "too old" to make a change.
· You'd be lost in a gym.
· You simply don't know where to start.
Don't get us wrong, we know that weight loss can seem like an enormous task, especially when you have 20, 50 or even 100 pounds to lose. However, rather than being discouraged by the mountain of fat you need to lose, conquer the mole hill of losing a few pounds each week. In fact, make it your weekly mole hill to drop one pound a week. Doesn't that sound easy? If you did this consistently for one year you would lose 50 pounds.
So how do you shed a pound a week? It’s simple really, just burn 3500 extra calories. Create a negative 3500 calorie deficit each week by a combination of increased calorie exertion (exercise) and a decrease in calories consumed (eating less).
Take every opportunity to exert more calories by increasing your physical activity and to decrease your calorie consumption by eating fewer calories (within reason) and by making healthier choices.
It helps to record your progress in a notebook and refer back to it. You will be surprised how encouraging it is to see your weekly progress written down on paper.
Remember, if you lose 500 calories a day you will drop a pound in a week
(500 calories X 7 days = 3500 calories in 7 days).
“A person's health can be judged by which he takes two at a time, pills or stairs." –Joan Welsh
Here are some practical ways to lose calories:
If You Normally… | Do This Instead: | Calories Lost? |
Drink a Mocha | Drink plain coffee or tea | 250 calories lost |
Eat a vending machine snack | Enjoy an apple | 180 calories lost |
Hit the snooze button in the A.M. | Jog for 30 minutes before work | 150-200 calories lost |
Skip your workout | See the Fitness Mastermind trainers to create a workout you’ll enjoy going to | Changing your life |
Weight loss doesn't have to be a mountain. Each molehill you conquer will take you one step closer to a healthier, fitter you. Small changes to your lifestyle over time will make the difference.
Big Burners-Turn Up The Heat!
Looking for the best exercise to shred calories and help you reach your weight-loss goal? Running and your common boot camps top the charts, but there are at least a half-dozen other physical activities that can burn over 500 calories per hour.
Knowing the calories burned by your favorite exercise as well as others can help you design the most effective workout regimen for your fitness and weight-loss goals. The top 10 calorie-burning activities are listed below. Mix up your workouts and give a different type of exercise a try! Not only will the variety help you burn calories, but it will keep you motivated to keep working out.
Big Burners:
Calories burned per hour*
Calories Based on a 160-pound person
Calories Based on a 160-pound person
Calories Burned (descending order) | Activity |
986 calories burned | Running at 8mph |
954 calories burned | 60 minute cross-training/boot camp class |
913 calories burned | Rollerblading |
730 calories burned | Jump Rope |
657 calories burned | Stairmaster |
643 calories burned | Indoor Rowing |
584 calories burned | Jogging at 5mph |
511 calories burned | Racquetball |
511 calories burned | Cross-Country Skiing |
504 calories burned | Elliptical Striding |
Please Note: All data given above are based on a 160-pound person, performing the activity for 60-minutes. Calories burned can vary with such aspects as intensity, height/weight, current fitness level, etc. Above data is a general guideline meant to demonstrate the descending order of calorie burning activity. | |
We're always available to help – call or reply Fitness Mastermind today to set up your free consultation.
Until Next Time!
Keep it fit,
Fitness Mastermind, LLC
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