So you’ve done the math and know that to lose about 2 lbs. per week, you’ll not only have to cut 500 calories daily, but will also have to add 500 calories worth of extra activity. So where do you start?
Here’s a few tips for choosing the right exercise for weight loss and what activities will burn 500 calories.
What works best for weight loss? High Intensity vs Low Intensity Exercise:
It is best to include both low-intensity and high-intensity workouts throughout your week.
High intensity exercise burns more total calories in a shorter time, and has a greater effect on the chemical signals controlling hunger than low-intensity exercise. According to a study published in the American Journal of Physiology aerobics were most effective in decreasing the amount of gherlin (which triggers hunger) and increasing the amount of peptide YY (which promotes satiety/fullness).
Low intensity exercise, weight lifting for example, has a similar effect on appetite control but to a lesser extent. You do burn more fat during these types of workouts, but not as many total calories. Hence, you will have to exercise for a longer period of time to create that 500 calorie deficit and it will not curb appetite as well. Despite this, keep in mind that the muscle built through strength training increases your resting metabolic rate and tones your body. This helps with long-term weight control and creates a physique that you will feel proud of.
The amount of calories you actually burn during exercise varies by your weight. Generally, the more you weigh, the more calories you burn in less time. Other factors, such as lean muscle mass and metabolism also play a role. Thus, the following is just a guideline.
For specific amounts of calories burned at your weight, click here to use this activity calculator.
*At 150 lbs., the following activities will burn 500 calories*
Workouts that burn 500 calories:
At the Gym:
Step Aerobics – 45 minutes
Elliptical Machine – 50 minutes
Circuit Training – 55 minutes
Calisthenics (jumping jacks, sit-ups, push-ups, pull-ups) – 55 minutes
Get Outside:
Jump Roping (moderate pace) – 45 minutes
Bicycling – 55 minutes
Jogging – 1 hour
Brisk Walk (5 miles/hour) – 55 minutes
Moderate Walking (3.5 miles/hour) – 2 hours
Around the House:
Gardening – 1 1/2 hours
Mowing Lawn – 1 1/2 hours
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Have Fun:
Swimming (moderate pace, 50 yards/min) – 55 minutes
Football (touch, flag, general) – 55 minutes
Ultimate Frisbee – 55 minutes
Beach Volleyball – 55 minutes
Boxing (sparring) – 50 minutes
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useful information. It’s really good
I think yoga is the best exercise. If before yoga was considered an obscure practice, now it is a popular type of exercising. I have read that yoga increases flexibility and strength, but those are not the only benefits. “I believe the biggest challenge [in yoga] is just getting the courage to try something different or new,” said Kristian Bush.
Losing weight is not an easy task. Shedding those extra pounds of flesh requires you to be consistent in your approach towards weight shedding.
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Losing that extra pound of your body is not an easy task. I have tried different techniques but all in vain. I’m going to follow your instruction religiously. Hopefully, this time I”ll be able to lose my extra pound of my body weight.
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I just purchased a mini trampoline and it is fabulous! Great on joints, I alternate between match/walk, jog, jump jacks and bouncing. Has bands attached so you can work muscles with cardio if you choose. Makes you feel like a kid again!
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Hi,
My problem is to maintain the exercise regime for a long peroid of time. I am not very found of exercising and I get bored easily. So what I do is I mix all the exercises with yoga and some sports too.
Cheers,
According to me, combination of right diet and exercise is the best solution to loose the fat. I heard that honey with warm water also help you to reduce the fat but i am not sure whether it will work. I will really appreciate your feedback.
I love the schedule. Only difference I would make is giving it about an hour and twenty on the elliptical machine. They’re great exercises without the pressure on the joints.
Indeed, is not an easy task. Burning calories is, regrettably, harder than getting them.
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I have a friend who will never, ever be able to burn 500 extra calories a day, so she decided to buy a pair of toning shoes from this site called toning shoes. She says the shoes will help her sculpt her thighs and booty. If they do, I will definitely buy a pair for myself.
i know that we should do exercise everyday…but it’s quit difficult for me, a lazy man, to do so…what a poor me!!!
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Useful post, thanks you!
2 hours for a walk, it is munch for me, i prefer to do a little walk of 30 mn per day and then doing some fitness exercices at home for 30 mn. ^^
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