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The Healthy Way to Lose Weight

The Healthy Way to Lose Weight

1. Basic weight loss guidelines

Any more than 2 pounds per week is not healthy

-Your calories will be so low you will probably lose muscle mass, losing muscles mass slows your metabolism

Less than 1200 calories needs to be supervised by a doctor

2. Weight Loss and Calories

Simple math – calories in vs. calories out

3500 Calories = 1 pound of fat

Example: reduce caloric intake by 250 calories per day and burn 250 calories per day with exercise = 500 calories per day deficit, you will lose 1 pound of fat in 7 days.

Small things add up: cut 100 calories a day out of diet x 35 days = 1 pound = 10.5 pounds per year.

3. What is Metabolism?

BMR – Basal Metabolic Rate: The number of calories burned at rest.

How do you speed up your metabolism?


-Strength Training - Increase your muscles mass

-Muscle vs. Fat – Which weighs more???

--One pound of muscle burns on average 15 calories per day.

--Add 5 pounds of muscle that = 75 more calories per day or 2/3 of a pound of fat loss per month.

Cardiovascular Exercise

Eat more smaller meals

Eat less than body needs at each meal it will then have to pull from fat stores

4. Exercise and Burning Calories

Walk, run or jog 1 mile = 100 calories burned

3.5 mph on treadmill (17 min mile) = 350 calories/hr

30 min light circuit training = 200 calories

Big Mac, Fries and coke = 1500 = 4.5 hrs on treadmill

Easy to eat lots of calories in short amount of time. Very hard to burn them off!!!!!

If you have and questions stop by the gym or send us a message. And don't forget to subscribe to our mailing list to stay up to date on the latest from our blog!

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