Burning More Calories

The number of calories you burn exercising depends on 3 factors…

1. Body Weight

The biggest factor in determining how many calories you burn exercising is your bodyweight and the good news is the more you weigh = the more calories you will burn while working out becasue…

A heavier person has to use more energy (burn more calories) to move themselves around so 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…

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 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.

Make sure you also see…



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There are 17 comments
priya

i hope this think would work :p

April 15, 2014

Boss Hogg

Adrian- Great info as always. My cardio consists of nothing more than weighted hikes (ruck marches), something I did A LOT of when I was in the Marines. I do 7-10 miles per day using a 20lb weight vest as well as a pack with approx. 40lbs in it. I find I cut weight so fast doing this and never get out of deficit no matter what I decide to eat. However, I try to get most of my calories from protein as my legs (and upper body) seem to crave it after one of these workouts. It takes more time than traditional cardio, but it's something that is motivating and the slow burn and less risk of injury/burnout make it a no-brainer in my book. A lot of people say "I don't have time for that. I'm so busy" yet they sit on the internet and Facebook for 4 hours a day. I'm a single dad w/ two daughters who live with me, I work more than full-time, and I still have the time for it. What it boils down to is --> Are you going to take control of your problem or are you going to make some more excuses? If your calories in < calories out, you're going to lose weight. Period. Don't lie to yourself about your caloric intake. You're only going to be cheating yourself. I often err on the side of caution and overestimate so I never have a problem calculating calories.

November 09, 2013

Name*

Just starting this journey at 239 and 29 years old, one child, supportive husband. I had an emergency c-section which cut and ruined all my stomach muscles. I had no idea until about 7 months later when I was still weak as I am today. I've gained 20lbs after pregnancy. I'm ready to start to love myself and do self care. My plan is using resistance bands, jump roping and getting a elliptical. I get bored on routine so I've added if I can't motivate myself to do the workout above, I will hit tennis balls, ride bike, play basketball, walk, or hike for 30 minutes. I also plan to stop drinking soda, I drink atleasts one, sometimes two ginger ale (140 calories in one) everyday :( and a coffee (200 calories). I get very hungry when I hike or get a lot of exercise. I also need to drink more water. Find a way to eat healthier and have more self discipline. At input or tips is greatly appreciated. In willing to work for this as I have for everything in my life.

April 09, 2013

Adrian Bryant

more tips

April 09, 2013

jess

Hi,
I have been training for a half Marathon for amonth now and consistently run 18-20 miles a week depending on how many runs I can fit in. I haven't lost any weight and am actually up 4 lbs since starting. It can't be muscle because my clothes is fitting tighter and it looks like I've added more weight to my stomach. I look bloated and my face is puffy.
I've been running so much and this Saturday I ran my longest at 9 miles in 2 hours. I love running but want to weigh less as it makes running faster harder. I am 5ft 3 and 157lbs at the moment.

November 12, 2012

Adrian Bryant

do you know how much you are eating?

November 13, 2012

jess

I was eating super clean and my meals were strictly this: a cup of coffee and 3 egg whites with a cup of spinach and 1oz of Cheddar cheese. At snack either peanut butter and pretzels(a handful). And lunch either a salad with half grilled chicken breast, 1tbs of ranch dressing or repeat breakfast again. No dinner, maybe a diet soda and always 64 oz of water.
Last week I got so discouraged I started eating whatever I felt like-a lot of refined cards and only ran about 13 miles all week.
Today I weighed myself and I'm up from 157 last Thursday to 160 today. My stomach is popping out and looks very soft and flabby. The rest of my body seems toned more than before*esp my legs and butt. But I'm still puffy from my waist up.
I've put myself back on the clean eating wagon this week and did a 5mile run yesterday and my diet is BA k to what I described-but I still feel awful about how I look and feel.

November 13, 2012

jokiboli

Start your day with a delicious low glycemic food,a portion controlled shake that is a completely balanced meal with protein, carbs,vitamins and the right amount of fat! Full Strength provides hours of satiety while turning on the fat burning, turns off the appetite and will help you manage your blood sugar levels. Full Strength is a meal replacement shake that creates what we call insulin momentum.

June 23, 2012

jawanda parker

Hello, I am a 235lb female and 5.5 in height who has started a weight loss planbeen working out the last two weeks 4x a week walking at 3mph 65 minutes a day. also i am doing 20 squats in between each mile. I am trying to lose my belly and my arms, and would like to know what your advice on how i can lose this weight and keep it off. Thank you.Also I am having a problem with being hungry all the time. I know I am hungry because I am burning calories but how do I ate and get full. I do not want to get discouraged because I really need to lose weight and make this a lifestyle change. my mom has recently been diagnosed with diabeties ,and I do not want to be next. Please help me.

May 26, 2012

Adrian Bryant

Use any 1 of the permanent weight loss plans here to lose weight & keep it off

May 28, 2012

jokiboli

Start your day with a delicious low glycemic food,a portion controlled shake that is a completely balanced meal with protein, carbs,vitamins and the right amount of fat! Full Strength provides hours of satiety while turning on the fat burning, turns off the appetite and will help you manage your blood sugar levels. Full Strength is a meal replacement shake that creates what we call insulin momentum.

May 18, 2012

Charletta Edmonds

Hi,
I began working out in March of this year at the YMCA in South Boston. I began my progress to work out at home last year around August by walking around my yard for an hour a day, eating mostly vegan and eliminating all meats (expect fish) and eliminating all dairy from my diet. I was recently diagnosed with A-Fib and want to eliminate as much stress from my body as I can. I had blood pressure problems which is now gone because of the vegan diet. The problem is that I do not think I am losing weight progressively. I think I have lost around 15 pounds......I am walking everyday, I try to work out AT LEAST 3 times a week and push myself to four as much as possible. I walk 3 miles on the treadmill each time (using the hills workout) I come and do 5 sets of 10 on the weights to help lose weight on my arms. I only snack on fruit and eat as many plants as I can stand. I only drink water and I am still not losing that much weight!
Can you tell me what I doing wrong, not doing enough of or am missing? Please help!!

April 10, 2012

Charletta

I forgot to mention my starting weight- 225lbs. I now weigh 208...

April 10, 2012

Adrian Bryant

you're doing nothing wrong but actually you are at a point where you need to ramp things up a bit use these 15 tips here

April 10, 2012

andre

You said u was recently diagnosed wit A Fib how does that affect your work out cause your heart skip beats right

February 09, 2014

Name*

Hi great tips! I'm currently overweight. Started my journey at 240 lbs! (female,22 years old)! I have just recently hit 197 pounds. I am a giant, at 6"1. It's still clear I need to lose more weight. I'm not begging to be ultra thin, but my health is my main concern. I think I would like to at least drop another 17 pounds so I could be down to 180. I've read alot online, the average weight to my height ratio being 170-180 pounds, but I understand that every body is different. So my first question would have to be what do you think a healthy goal would be for my height?

Also, after dropping the first 40 pounds, my weight has been shedding much more slowly. I eat very well, spacing my meals out and smaller, and rely on no magic pills except fish oils and acai berry, and fibre. I have purchased a tread mill, boxing bag and try to make it to a gym every now and then for more weight workouts. On an average day I work out on the treadmill for about an hour and a half (calorie counter says 800, 250 fat cals but i really wouldn't know if it were inaccurate) at a speed of 3mph. Every day I walk my dog through deeper snow (Canada) for about 1 km. I do this 5-6 times a week, And try to do much more exercise with dumbbells and exercise ball, squats and stretches after my treadmill workout at least 3-4 times a week, sometimes more.

I'm wondering if you have any personal tips that would be a reason as to why I am finding it so difficult? I've upped my workouts to a higher grade gradually as the weight has come off as I know it will be harder the less weight i carry. Do you have any other easy to do at home exercises that could maybe assist in my journey? Thanks so much!

February 15, 2012


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