Absolutely! Enjoy that delicious, delicious sugar. It’s not gonna make any difference in the long run. After all, just because you broke your diet once, doesn’t mean it’s gonna happen again right? You’re only doing it on the special occasions anyway. Birthdays, holidays, nights out with friends, on the week ends, that one day after you had to work late. I mean honestly, it’s not like anyone else will notice. When you step on the scale next week and you’re disappointed, no one’s going to notice that, nor will they notice any progress in you. Because there won’t be any. Mostly Because you were weak, and you’re breaking down to your primal urges. It’s not a big deal though, right? Beaking weak is an important atribute in those that die early and live unhappily.
Enjoy your soda/candybar/pizza/junkfood
Calories burned per pound per minute (badminton - .044) x (times) your exact weight (140 pounds) = (equals) total calories burned per minute (6.16 calories burned per minute) x (times) minutes of activity (30 minutes) =(equals) 184.80 total calories burned per activity
Activity (alphabetical)Calories burned per pound per minute
Your exact weight in pounds
Total calories burned per minute
Minutes of activity
Total calories burned
Bicycling (5.5 mph).029
Bicycling (9.5 mph).045
Climbing hills (no load).055
Climbing hills (with 9 lb. load).058
Climbing hills (with 22 lb. load).064
Dance, Aerobic, medium.046
Dance, Aerobic, intense.061
Jumping Rope (70 jumps per minute).074
Jumping Rope (125 jumps per minute).080
Jumping Rope (145 jumps per minute).089
Mowing the lawn.051
Running (6-minute mile).115
Running (8-minute mile).095
Running (9-minute mile).087
Skiing, cross-country, walking.065
Skiing, cross-country, uphill.125
Snowshoeing, soft snow.075
Swimming, crawl, slow.058
Swimming, crawl, fast.071
Swimming, breast stroke, fast.074
Walking, normal pace, asphalt road.036
Walking, normal pace, fields & hills.037
Weight training, free weights.039
Weight training, circuit training.042
I feel like a million bucks right now
I’m going to run through the best way to figure out how many calories you should consume per day. Also how to adjust the amount to achieve your goal.
First we need to figure out how many calories we need to eat in order to stay as we are right now.
I’m to figure this number out I’m using The Mayo Clinic’s calorie calculator. Which you can find here http://www.mayoclinic.com/health/calorie-calculator/NU00598
In this example we will use an imaginary person to see how the process works.
Jane weighs 150 pounds shes 5’ 4” and she’s 18 years old. she is somewhat active (she exercises 2-3 times per week moderately)
The calculated calorie need for her is 2000 calories for her to maintain her current weight.
If Jane wants to lose weight she is going to have to reduce her calories. An ideal amount of calories would be around 250-300 calories That’s about the amount of calories in a large coke at McDonalds. since we are Americans we often think if a little is good then more is better. So if I cut out 1000 calories and starve myself I’ll lose more weight right? Wrong, if you cut out too many calories you’re body will go into starvation mode which will stop your body from losing weight and could cause you to gain weight.
So why 250 calories? Well for two reasons. First its a small enough amount that you’re body doesn’t go into starvation mode and you don’t feel like your starving either. Second if you combine the 250 calorie reduction with a daily amount of exercise of 250 calories burned (which is equivalent to walking at a normal pace for 45-60 mins) you will lose one pound per week. One pound is equal to 3500 calories.
Wait! only one pound? The magazine on the shelf says I can lose 15 pounds in 3 days? Well if that were true then you would have to have a calorie deficit of 52,500 in only 3 days. Sounds pretty crazy huh? That’s because it is. You would have to run a 6 min mile pace for 16 hours every day for 3 days to burn that many calories. Unless you’re a experienced marathon runner you can see how thats not possible.
But don’t dispare! Lets get some persective on what a pound of pure fat really looks like.
What this lovely lady is holding is a model of how much 5 pounds of fat looks like. So a pound of fat is a significant amount of fat. If you were to cut out 250 calories and put in some effort every day to burn say 375 calories. You would lose 5 pounds every month. Imagine the difference having one of those gross blobs of fat off your body would make in how you look and feel?
Losing weight isn’t hard it just takes a little work some self control and some focus.
A good way to keep track of how many calories you eat during the day is to use the website http://dailyburn.com/ it helps you to input exactly what you eat and keeps track of your progress.
It doesn’t take much to cut 250 cals out of your diet. Cut out a soda or a dessert. It’s the little things that can make a huge difference.
5 pounds loss per month = 60 pounds in a year
(this is what 60 pounds of weight loss looks like)
Spot Reduction refers to the reduction of fat from a specific area of the body. There is a common view that it is possible to achieve spot reduction through exercise of specific muscles in the desired area, such as exercising the abdominal muscles in an effort to lose weight in or around one’s midsection. Advertisers sometimes play on this concept when advertising exercise-related products.
Modern research shows that it is not possible to reduce fat in one area by exercising that body part alone. Instead, fat is lost from the entire body as a result of diet and regular exercise. Muscle tone in the abdominal region does not reduce fat in that region. Instead, being on a caloric deficit is the most effective way for reducing abdominal fat.
Some of the misunderstanding may be contributed to by the firming and shaping effect of muscle growth. When additional muscle is built, it takes up new space which can briefly compress the fat against the skin until the skin adapts, a larger bulging muscle shape is also more easily seen through the layer of fat on top of it. This can give the illusion of fat being reduced when it has not. For example, triceps muscle growth firming the back of the arm.