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How to Burn More Calories To Lose Weight


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Copyright 2006 Adrian Bryant

The number of calories you burn exercising depends on three factors:

1. Your Bodyweight

2. How Long you Exercise 

3. How Hard you Exercise

Body Weight

The biggest think about determining what percentage calories you burn exercising is your bodyweight. the great news is that the more you weigh the more calories you'll burn while understanding . the rationale for this is often very simple-a heavier person has got to use more energy (burn more calories) to maneuver themselves around.

A 250lb person will reduce at a quicker rate than a 150lb person. for instance if a 250lb and 150lb person both went dancing for 30min the 250lb person would burn 350 calories while the 150lb person would only burn 200 calories.

What would the 150lb person need to do to burn an equivalent amount of calories because the 250lb person did dancing in 30 minutes? That 150lb person would simply have to:

* Exercise Longer -OR- * Exercise harder

Workout Time

One way for the 150lb person to burn an equivalent amount of calories because the 250lb person did dancing is to bop longer. If the 150lb person dances for 30min they're going to burn only 200 calories but if they danced for 60min they might burn 400 calories.

The longer you workout the more calories you'll burn.

You'll burn more calories if you walk 3 miles rather than 2 or if you pack up your entire house rather than just cleaning the kitchen.

You can also burn an equivalent amount of calories that you simply neutralize half-hour of exercise by splitting it up into 3 shorter 10-minute exercise sessions done throughout the day. Doing this has an equivalent effect that eating 6 small meals does (see page 28 in Weight Loss made Easy).

Doing tons of mini-workouts throughout the day also keeps your metabolism elevated throughout the day. Mini-workouts are good for people that are short or time or have funny schedules.

You can also split a 60-minute exercise session into three 20-minute sessions or six 10-minute sessions. A 45-minute workout could become three 15-minute exercise sessions. Whatever you opt attempt to to|to try and do"> to try to to to separate up workouts try to keep them a minimum of 10min of longer to urge any real weight loss benefits.

You don't need to exercise longer to burn more calories there's another factor you'll manipulate when involves burning calories.

* Exercising Harder

What if that 150lb person can't stay and dance for 30min but only has about 20min to dance-what can they are doing to burn 350 calories or more in 20minutues? One solution is for them to extend the intensity of their workout activity.

In this case the 150lb person would need to dance a touch faster or change their intensity from a coffee to moderate/high intensity. the upper the intensity of a workout the more calories you'll burn.

You will burn more calories walking at 6mph pace than you'd walking at 4mph pace. the great thing about increasing workout intensity is that you simply do not have to workout for an extended time to burn an equivalent amount of calories understanding at a lower intensity.

You would burn about an equivalent amount of calories if you walked at 6mph pace for 30min and walked at 4mph pace for 45min.

There are 3 ways you'll determine how hard you're working: 1. Talk test Low intensity if you'll sing your favorite song or keep it up an uninterrupted conversation while exercising, then you're exercising at a coffee intensity

Moderate-High intensity If you'll not sing your favorite song and may only keep it up an interrupted conversation (a conversation where you can only respond) then you're understanding at a moderate intensity. Speech that's somewhat labored with a touch huffing and puffing may be a good test of exercising at a moderate-high intensity.

High-Very high intensity Can't talk in the least . need to stop and catch you breathe are signs that you simply could also be working TOO hard at very high intensities.

2. 1-10 scale

Rate your level of intensity on a scale of 1-10. With 1 being sitting on a couch watching TV and 10 being you exercising Too hard.

Rate anything that's a 2-4 as low intensity, 5-7 as moderate-high intensity and 8-10 being high-very high intensity.

3. Sweat Test

No sweat. No problem! Low intensity

Breaking a sweat. Sweat appears on the traditional places on your shirt around your collar and armpits moderate-high intensity

If you'll ring a gallon of sweat from your shirt after exercising then you're working too hard at a high-very high intensity

You would need to consistently compute for 45-90 minutes everyday to start out seeing any weight loss results from doing only Low intensity activities, about 30-45 minutes for moderate-high intensity activities, and 15-30min for high-very high intensity activities

You can get a thought of what percentage calories you're burning when doing certain workout activities by using the load LOSS CALCULATOR.

You will see that the more you weigh the more calories you'll burn when doing any workout activity and you'll also notice that the quantity calories you burn will vary counting on the activity.