How Many Calories to Lose 1 kg of Excess Weight?

Recently have been helping my sweetheart to achieve her goal and therefore did some research on the net about calories. If you are going to slim down or get tone, and have set a target to achieve, these are some useful information that might help you in planning your workout in gym.

If you frequent gym and often hop on to the cardio machine, calories calculation cannot be unfamiliar to you. A normal running  on treadmills for 30 minutes will kick away about 200-400 calories, depending on your age and the intensivety of your workout.

So  the question is do you know how much calories you need to acheive to get rid of 1 kg of weight from your bulky body? How detail is your planning will describe how serious you want to achieve your goals and thus increase the success rate in achieving your goal.

So here is the figure

1 pound = 3500 calories.

1 pound = 2.5 kg.

1 kg = 8750 calories.

Calories burned during exercise is affected by body weight, intensity of workout, conditioning level and metabolism.

Wao the figure look rather scary right. Lets make it simple if we want to have a 0.5kg weight lost per session which is equal to 4375. On average, a person  will burn around 2500-3000 on normal daily activities. So you are left with about 1400 calories to kill in your gym session.

Lets see 45-50 minutes running on treadmill will easily burn 500 calories, provided you are doing it a reasonable speed with level or incline at least 1.5-2.

After the running,  do some weights which particularly help in shaping some body areas which never fail to store stubborn fats. Tip is do 3 additional reps per set with the same weight.

Also, if you are using weights, your body is becoming denser. The fat is shedding while the muscle is building, so looking at the scale can be deceiving.You can make weight loss quicker and easier by increasing your metabolic rate and burning more calories

Metabolic Rate is the rate at which the body burns up calories.This explains why that ‘lucky’ person across the table from you doesn’t get fat from all that junk food.

The ‘thermogenic effect’ described as meal-induced heat production - the calories burned in the process of eating, digesting, absorbing and using food.

You can influence all these factors, and speed up your rate of burning calories using some, or all, of the following tactics:
1) Build Muscle

Increase the amount of muscle in your body. For every extra pound of muscle you put on, your body uses around 50 extra calories a day. In a recent study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is ‘metabolically active’ and burns more calories than other body tissue even when you’re not moving.

Training with weights just 3 times a week for around 20 minutes is enough to build muscle. Not only will you be burning more calories, you’ll look better - whatever your weight.

2) Move Around

Although the average person burns around 30% of calories through daily activity, many sedentary people only use around 15%. Simply being aware of this fact - and taking every opportunity to move can make quite a dramatic difference to the amount of calories you burn.

3)Aerobic Exercise

As well as the actual amount of calories burned during exercise - studies have shown that sustained, high-intensity exercise makes you burn more calories for several hours afterwards.

4) Eat Little and Often

There is some evidence to suggest that eating small, regular meals will keep your metabolism going faster than larger, less frequent meals. There are two reasons why meal frequency may affect your metabolism. Firstly, levels of thyroid hormones begin to drop within hours of eating a meal, and metabolism slows. Secondly, it may be that the thermogenic effect of eating several small meals is slightly higher than eating the same amount of calories all at once.

Provided your small meals don’t degenerate into quick-fix, high fat, high sugar snacks, eating little and often can also help to control hunger and make you less likely binge.

Keep up the good work!

Filed Under: Jack's Life

Tags: calories • fitness tips