Experts recommend 150 minutes of cardio every week. That equates to 30 minutes a day during the week. But don’t think you have to do it all in one go – feel free to break your workout up throughout the day. To lose weight dividing a 30 minute workout throughout the day is just as effective as doing it all at one time.
Minute per minute, cardio indisputably burns more calories than strength training, which could explain why compared to strength trainers, aerobic exercisers lose more weight in less time, according to a recent Duke University study.
Still, cardio doesn’t do much for your muscles.
Case in point: In one Penn State study, dieters lost 21 pounds whether they performed cardio or strength training. But for the cardio group, six of those pounds came from muscle, while the l ifters lost almost pure fat—and probably fit into their skinny jeans better because of it.
The number of calories a person needs depends on many individual factors, including age, weight, height, and activity level. When dieticians counsel clients on calorie needs, they take all of these facts into consideration and come up with a suggestion for how many calories are needed to maintain, lose, or gain weight.
In general, men need between 2,000 to 2,400 calories and woman between 1,200 and 1,500 calories per day. Consuming less than 1,200 calories per day can be harmful to your health since it may trigger your body to go into starvation mode, causing your body to actually hold onto calories.
Want to lose weight, then plan everything
Losing weight on a tight schedule is going to take some planning. Take one day out of your week to figure out what you’ll eat during the week, as well as when you can work out. Getting fit means getting organized!
Planning is especially crucial when it comes to diet. How many times have you grabbed a muffin or cookie because you were hungry and it was convenient? Make healthier foods convenient: keep fruit everywhere and eliminate processed foods and added sugars from your shopping list! At the office, avoid snacks and bring your own healthy alternatives. (Carrots and hummus are a good option!)
Lunch tends to be a deal breaker for most people. Know before the week begins the lunch you’ll be eating every day. Prepare your lunch in the morning
Don’t give up!
Some people have an “all or nothing” mentality when it comes to weight loss. Know that even the smallest actions can have a huge impact on your weight loss goals. Slow and steady wins the race!