Weight Loss Math

September 29, 2011

Warning: this will require some discipline, self-control and exercise.  Read further if you want to know the formula to lose a pound or 2 a week!

3,500 calories = 1 pound

There are 3 key factors that can help you lose a healthy 1 to 2 pounds a week.  In this post, I will illustrate how you can combine Weight Training, Cardio and Nutrition to shed about 5,800 calories a week (approximately 1-2 pounds)!

To begin with, Weight Training has a huge impact on your weight because it impacts your metabolism.  Lifting weights and doing resistance training allows you to increase your lean body mass which will in turn increase your resting metabolism! (See Genius of Weights post for more details about this) 
Just by adding 5 pounds of lean body mass, you will burn an extra 200 calories a day.  At rest you will be burning calories-how great is that! 
200 calories x 7 days = 1400 calories a week

You will also burn about 200 calories during each of your weight training workouts.  So, if you do 3 workouts a week x 200 = 600 calories a week.

Next comes Cardio.  Let’s say again you do 3 cardio workouts each week and burn about 200 calories per workout.  200 x 3 = 600 calories a week.

If you really want to do the most effective cardio possible, you should incorporate intervals.  This means you go at a moderate speed for let’s say 3 minutes and then a fast pace for 1 minute.  Alternate back and forth, 3 minutes moderate, 1 minute fast.  Repeat. Do this for 20-30 minutes and the after effect is that you will keep burning calories 2 hours after you exercise.  That is roughly another 200 calories a week for intervals. 

Last, but certainly not least is Nutrition!  Nutrition is probably 80% of your weight loss battle.  If you reduce your calorie intake by 500 calories a day, just by changing what you eat, you will shed 3,000 calories a week (one free day in there)!  500 x 6 = 3,000 calories a week

For example, instead of eating 2,000 calories a day, eat only 1,500.  For more info on eating clean and healthy, check out my prior posts!

Let’s do the math so you can see how easy it is to shed 1 to 2 pounds a week:

Weight Training Increased Metabolism:       1400/week
Weight Training Workouts (3 times week):  600/week
Cardio Workouts (3 times week):               600/week
Cardio Intervals:                                      200/week
Nutrition:                                  Reduce 3,000/week
                          ** Total=5,800 calories a week or 1 to 2 pounds

Food for Thought:  By breaking your weight loss goals up into days/weeks, you can see how easy it is to lose 1-2 pounds a week.  This is what we teach our clients and has been proven to be an effective formula for healthy weight loss.  Start cutting calories and exercising and you will reach your goals in no time:)

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