Burning More Calories

The number of calories you burn exercising depends on three factors:

Your Bodyweight
How Long you Exercise
How Hard you Exercise

1. Body Weight

The biggest factor in determining how many calories you burn exercising is your bodyweight. The good news is that the more you weigh = the more calories you will burn while working out. The reason for this is very simple - A heavier person has to use more energy (burn more calories) to move themselves around.

A 250 lb. person will lose weight at a quicker rate than a 150lb person.

If a 250 lb. and 150 lb. person both went Walking 3 mph for 30 minutes - The 250 lb. person would burn 196 calories while the 150 lb. person would only burn 117 calories.

Quick tip: You can wear a weight vest to make yourself heavier making you burn more calories as you exercise. See fast weight loss tip #20

What would the 150 lb. person have to do to burn the same amount of calories as the 250 lb. person did Walking 3 mph for 30 minutes? That 150 lb. person would simply have to...

Walk Longer and/or...
Walk Faster

2. Workout Time

One way for the 150 lb. person to burn the same amount of calories as the 250 lb. person did Walking 3 mph for 30 minutes is to walk longer so...

If the 150 lb. person Walks 3 mph for 30 minutes they will burn only 117 calories but if they walked for 60min at 3mph - They would burn 235 calories so... The longer you workout = the more calories you will burn and...

You'll burn more calories if you walk 3 miles instead of 2 or if you clean up your entire house instead of just cleaning the kitchen and...

You can also burn the same amount of calories that you do in 30 minutes of exercise by splitting it up into 3 shorter 10-minute exercise sessions done throughout the day.

Doing this has the same effect that eating 5 small meals does - See How eating 5 small meals helps you lose weight and...

Doing a lot of mini-workouts throughout the day also keeps your metabolism elevated throughout the day. Mini-workouts are good for people who are short or time or have funny schedules. See Fast weight loss tip #1 about exercising smarter and also see how to lose weight at home plus...

You don't have to exercise longer to burn more calories because there is one more factor you can manipulate when it comes to burning more calories.

3. Exercising Harder or with more intensity

What if that 150 lb. person can't Walk 3 mph for 30 minutes but only has about 20 minutes to walk - what can they do to burn a lot of calories in 20 minutes?

One solution is for them to increase the intensity of their workout activity and In this case the 150 lb. person would have to walk faster at 5mph because... The higher the intensity of a workout = the more calories you will burn so basically...

You will burn more calories walking at 5mph pace than you would walking at 3mph pace and... The good thing about increasing workout intensity is that you don't have to workout for a long time to burn the same amount of calories working out at a lower intensity.

You would burn about the same amount of calories if you walked at 5mph pace for 30min and walked at 3mph pace for 45min and...

Use the Weight Loss Calculator to see how many calories you burn doing different activities and also see if you're working out hard enough to lose weight.

Quick tip: Doing weight loss intervals is the best way to increase exercise intensity to burn more fat faster & in a much shorter period of time.

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

Tyanna

Yes

Adrian | 08.18.09 - 5:31 pm

Can I mix my fruits with my protein and water to make a smoothie???

Tyanna | 08.18.09 - 3:24 pm

rooooooooony

see NowLoss.com/50

Adrian Bryant | 07.11.09 - 10:34 am

hi i weigh 90-95 kgs and i am 5ft 10 inch.it makes me feel emberasing and because of this i cant get mix with people and cant be social please please help me in the best possible way so that i can loose my weight faster

rooooooooony | 07.10.09 - 5:08 pm

hanin

Pick one of the best weight loss plans here for you and then just stay in touch if you need more help

Adrian Bryant | 07.04.09 - 2:06 pm

hello i have a big problem with my weight maybe it's not so that big but i can't cope see myself in this shape. i weigh 70 or less a little and i'am 164 cm for me it's not a problem but for my family it's a big shame i become shy when i go out with friends or even brothers and sisters plz help me having the courage to loose weight by any possible way

hanin | 07.01.09 - 11:46 am

Yee

A lot of guys at the gym I work at run with vest without any problems but for your case...

Try putting some extra paddding between you and the vest to eliminate any discomfort for example...

if you can - place an old shirt or towel in between you and the vest for padding

Adrian Bryant | 06.18.09 - 4:09 pm

Adrian,

I just bought a weight vest from the site you recommend but when i wear it and tried to jog, those weight on the front keep banging my chest no matter how tight i adjust the strap at the waist area. If that's the case, there's no way i can wear it and run fast at a treadmill. Is this supposed to be felt like that or am i just too short or skinny so it doesn't fit to a weight vest?

Yee | 06.17.09 - 10:14 pm

Yee

I get mine from weightvest.com and you should start off by adding 10-to-15% of your body weight

Adrian Bryant | 06.10.09 - 10:04 pm

Thanks Adrian. Do you have a good weighted vest recommended to me. And how much weight should i put?

Yee | 06.10.09 - 7:17 pm

Yee

Yes - the weight vest will help speed things up becasue basically... the more you weigh or the more weight you have to more = more calories burned and more fat loss

Adrian Bryant | 06.10.09 - 5:18 pm

Adrian,
Yes, that is the plan i'm doing now and I've already lost 6lb. It just started to slow down now. So i just want to know if wearing the vest while doing running interval will speed up my progress and is it worth to buy one.

Yee | 06.09.09 - 9:47 pm

Yee

Yes you can wear a vest and see fast weight loss tip #20 about vest but...

GO to NowLoss.com/15 to lose last 10 pounds

Adrian Bryant | 06.09.09 - 8:17 pm

Hi Adrian,

I feel like my weight loss progress started to slow down. I'm 5'3" and 117lb and want to lose the last 7-9 lbs. Do you suggest me to wear a weighted vest while doing running interval so i can burn more calorie within a shorter time rather than doing extra 30 mins per day? If so, is there a good one you recommended and how much weight should i wear on? Thanks.

Yee | 06.09.09 - 3:56 pm

Emma

Well - if you got a trainer then that means your workout routine is pretty much setup right?

If not - You may want to start off with phase 2-to-3 of this workout plan here and

Also go here to make sure you are eating the right amount to lose weight

Adrian Bryant | 05.29.09 - 12:26 pm

I just started working out with a trainer and it's killing me. My goal is to lose 60 lbs by end of November and to be able to run a 5k without stopping. What else do you suggest I do since iam new to exercising and cannot even walk 3.omph on the treadmill at this time.

Emma | 05.29.09 - 1:05 am

Michelle ldeezy1,

Have you looked at the leg exercises and workouts here?

Adrian Bryant | 05.21.09 - 9:18 am

I am 19, 5'10", and about 135 pounds. I play volleyball and am in pretty good shape however, I really want to tone up my legs more than anything. what is the best way for me to tone up and look the best I've ever looked with no fat on the back of my thighs?

Michelle ldeezy1@yahoo.com | 05.20.09 - 12:21 am

Kate

Look at NowLoss.com/abs

Adrian Bryant | 04.19.09 - 8:06 pm

Adrian,
Im 13, 5'11, and 145lbs. I now i have a normal BMI, but i have flab around my stomach, and i want to get rid of it before summer. any suggestions..?

Kate | 04.19.09 - 10:19 am

yurikaxc,

Look at 1-thru-5 here to burn calories faster

Adrian Bryant | 04.10.09 - 11:47 am

I am 15 and 5'6, 161 pds. I wanna lose 30 pounds but it's not an emergency diet. what should I do to burn more calories and lose at leat 3 pds a week?

yurikaxc@yahoo.com | 04.09.09 - 11:24 pm

harry,

It's going to be tough for you to lose 10 pounds in 2 weeks at your weight and height

Go here to see why it takes longer for you to lose weight

Adrian Bryant | 04.06.09 - 6:23 pm

i'm 13,5'5 1/2 134 and want to reduce to 124 in 2 weeks.what is the speed i need to cycle at for 30 minutes and how many calories will i burn

harry | 04.06.09 - 10:46 am

#13

i just can't believe u don't charge for this awesome videos & tips.. this is so amazing.. thank you very very much!

lilly | 03.26.09 - 1:54 pm

#12

Roger,

Lose 15-20 lbs. with one of the permanent weight loss plans here

Adrian Bryant | 02.05.09 - 4:57 pm

#11

Hey, i weigh around 188-190 lbs. I'm a 16 year old male and i'm about 6'0" tall. I want to go down to around 170-175 to be at what is considered a "normal" BMI. I want to know how i can lose these 15-20 lbs. Thank you.

Roger | 02.04.09 - 7:46 pm

#10

audrey,

if you truly have have flab which I don't think you do since you're already skinny...

You'll need to do weight loss intervals to burn off arm & total body flab

Adrian Bryant | 01.22.09 - 11:50 am

i'm 5'2 and weigh 110lbs. i'm having a hard time working out my arms. i have thick arm fat, and it seems like the more i work them out, the more muscular they are becoming. I just want to slim them down(getting rid of all my flabs in the tricep area). i'm currently using 3 lbs weights. what am i doing wrong?

audrey | 01.22.09 - 12:49 am

dani,

If you really don't have time to diet or workout then I suggest you begin your weight loss journey by looking at the best way to lose weight here

Adrian Bryant | 12.06.08 - 4:03 pm

im 18 and weigh about 180; i really would like to weigh around 135-140 in about 3-4 months. i have somewhat of a busy schedule between school and work and its kind-of hard to find the time or energy to work out or even diet. i really need help.

dani | 12.06.08 - 1:59 pm

LAUREN,

It mainly depends on how overweight you are if you can lose 20 pounds in 7 weeks so I really need to know what's your weight and height before I can prescribe a weight loss plan for you that'll help you lose 20 pounds in 7 weeks and one more thing...

When you lose weight - you lose weight all over your body and there's no way you can just lose weight in one spot like your midriff

Adrian Bryant | 12.03.08 - 4:38 pm

I WANT TO LOSE ABOUT 20 POUNDS IN 7 WEEKS PARTICULARLY AROUND THE MIDRIFF IS THIS POSSIBLE AND WHERE SHOULD I BE LOOKING. I UNDERSTAND THAT IT WILL TAKE DEDICATION COMBINED WITH DIET AND EXERCISE BUT I REALLY WANT TO ACHIEVE THIS.

LAUREN | 12.03.08 - 9:43 am

Joe,

1. Pick the right weight loss plan for you and then...

2. See if you can do any of these ab exercises

Adrian Bryant | 11.03.08 - 11:18 am

I want to lose enough wait so i can start workin on my abs what should i do?

Joe | 11.01.08 - 11:04 pm

dawn,

Look at why you cant lose weight

Adrian Bryant | 10.31.08 - 9:35 pm

i way 211 ib becuase i had a baby and im doin eveything to lose that weight but i cant lose it. i want to weigh atless 150 ib do you think you could help me?

dawn | 10.29.08 - 3:09 pm

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