Calorie needs, Weight Loss, Exercise, Training Heart Rate

Question
Hello, I am wondering if you know by any chance how many calories a person should burn in a workout each day for effective weight loss?  Thanks!

Answer
Hi there,
The general recommendations is an hour a day of cardio with your heart rate being elevated in your training heart rate zone. 220-your age. Multiply that number by 70 and then 220-your age x 80. If you are 40 years old 126-144 will be your training zone.

Now the other part of weight loss is your calorie intake. Find a calorie needs calulator online. Enter your data to find out what you need to maintain your current weight. To lose a pound a week you will want to decrease your calories by 500 calories per day. 500 calorie deficit per day x 7 days is a deficit of 3500 calories, the amount in one pound of stored fat. If you are exercising 500 calories worth of calories a day x 7 days, that results in another pound of weight loss! See how that works?

To further the benefits you should do strength training. As calories are decreased, weight training preserves the muscle mass. In traditional low cal diets without weight training, muscle is lost, resulting in decreased metabolism.

Here are results of a study "Resistance Weight Training During Caloric Restriction Enhances Lean Body Weight Maintenance". The group that weight trained and dieted lost more fat than the groups that either dieted or weight trained alone. This study also demonstrates that weight training can maintain (or increase) lean mass while dieting.

With diet and weight training, more total weight was lost and more fat was lost and lean mass muscle) was preserved. We want to keep our muscle!!

Good luck and check out my website and blog for more info: http://www.myactivenutrition.com/

Maria  

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