This entry was posted on March 21, 2017 by Ricky Hall.

When you are trying to lose weight, it takes a combination of lowering your caloric intake as well as getting exercise for the best combination. If you maintain the exact same diet and workout schedule, your body becomes accustomed to it and you will no longer shed pounds. Having the exact same workout every day is also not very exciting. When it becomes a mundane task, you may even fall prey to the idea that nothing is working in your weight loss quest and you could lose momentum and drive. Understanding how to shed pounds by different workouts and then hand tailoring a program to your schedule is the best way to meet your goals.

How to Lose a Pound Per Day

You can actually lose a pound per day through exercise and diet pretty easily if you understand the caloric intake and output of your body.

An average person needs to burn 500 calories each day or 3,500 per week to drop a pound each day. It would make for very intense workouts that most people can’t abide by to burn 500 calories per day without cutting back calories in their diet. A great aid to add in addition to exercise and lessening calories is an appetite suppressant such as Black Stone Labs Cobra 6P.

How Many Calories Does Different Workouts Burn?

If you understand that each type of exercise burns different amounts of calories per day and then subtract the excess calories from your diet to makeup a deficit of around 500 calories per day or 3,500 per week, you are well on your way to your new body shape and size.

Cardio Workouts

60 minute combination of walking and jogging burns 330 calories

30 minute bike ride at 14 MPH burns 270 calories

45 minute swim at a vigorous pace burns 446 calories

20 minute fast paced run at a 10 minute per mile pace burns 180 calories

60 minute Zumba class burns 324 calories

60 minute snow hike burns 324 calories

Strength Training

20 minutes strength training burns 119 calories

Stretching for 10 minutes before each day’s workout burns 40 calories.

In addition, your rest days should include either no activity or a 20-minute walk to burn 66 calories.

Building Lean Muscle After Losing Weight

Most people start a strength-training schedule after losing some weight to form healthy muscle. Some people actually use both the strength training and cardio together to achieve their goals. Strength training alone burns fewer calories than cardio.

Common weight training splits include the 3 day full body workout which is a full body workout done every other day and then 2 consecutive days off at the end of the week.

The 2-day full body split is 2 full body workouts per week with 2 to 4 days off in between each session.

The 4-day upper and lower split is 2 upper and 2 lower body workouts per week with 2 days on (1 upper and 1 lower), 1 day off, 2 days on and 2 days off per week.

The 3-day upper and lower split schedule is 3 days of training per week alternating between upper and lower body workouts with one day off between then and a 2-day rest period. Then the following week do the opposite of lower or upper body workout on the same days as the first week.

Hand Tailoring your Exercise Program

To begin making a schedule for your particular exercise program you must ask yourself a few questions. First, decide if you want to do cardio only or a combination of cardio and strength training. Decide how many days per week you can workout in your normal weekly schedule. Determine how many off or rest days you will take.

It works best to make an actual chart of the exercises you want to do so that you can see it in advance of the workout day. This will help to keep you on schedule in your weight loss and strength training goals.

Additionally, nutrition supplements may help you to obtain any goal much quicker and make certain that you are healthy on your quest. Consider Ultra Trim 180 for essential fatty acids while shedding fat and pounds as well as support in your heart health at the same time. Many females wishing to drop some weight and create lean muscle mass use Lady Lean to use as a fat burner, appetite suppressant and a muscle-building compound.