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It is estimated that half a kilo of body fat equals around 4,000 calories. So to lose this amount each week through any physical activity or exercise, you need to at least burn off approximately 600 calories a day. This means to shed off about ten kilos, you will approximately need 20 to 22 weeks - that will be five months of moderate to highly-intense workout and proper nutrition.
One thing though, don’t just get started without knowing what you want or where you are going. Ask yourself how much weight you want to lose and by when? More specifically, what is your health and fitness goal? The more specific you are, the more you are going to get there in time.
Put these factors into consideration as you start or change your exercise regimen to get your desired results.
Your fitness level. How fit you are today will determine the amount of exercise your body needs and specifically at what intensity. You can get better by starting slowly and progress as you go on.
Your ideal exercise programme. The programme should at least consist of cardio activities like jogging, swimming, any type of walking either brisk or hill walk and strength training routines like weight training for effective long term results.
The reason this is necessary is that cardio exercise done right usually burns enormous amount of calories and strength training not only tones the body but also increases the amount of energy our body burns during everyday activities and rest. (Metabolic rate is increased)
Your energy level. Your energy level will greatly determine how much exercise your body can take each time. The more energy you have, the longer your body can exercise but with less or depleted energy means less or no exercise at all.
Your commitment. This is based on continuity as you progress. Many people lose hope so fast especially if they don’t see changes.
The journey of a thousand miles always starts somewhere and for you to see the results that you yearn for, you have to stay in the game no matter how hard it becomes. Those trying times when you don’t have the urge to continue are the moments when you are almost getting there. Why then start something if you knew you were going to give up?
Your weight loss goals. Since our goals are different, the amount of exercise we prepare for and the number of scheduled date for these exercises will also be different. Obese individuals tend to put in more work than overweight or guys who just want to trim down slightly and maintain.
Most fitness experts claim that an hour of exercise at slightly high intensity coupled with proper nutrition that has less calories and fat each day is very much appropriate for those who want to trim down and manage their weight. Let your goal be specific and timely for this will dictate how much your input will be.
Your life’s priorities. Since you want to trim down, your health and fitness should be one of your major priorities. Put it down in your to do list and schedule time for exercise. Tell your family and friends about it so that they can remind you or encourage you when your energy or morale goes down.
Above all, for these factors to work well, make sure your calorie intake does not exceed what you
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