Category: Workout tips

To lose weight, you should eat little less calories than your body needs per day.
To lose 1 kg of your weight, you should create 7700-calorie deficit.
To lose 1 kg per week, you should create approximately 1000-calorie deficit every day.

For example, if your daily calorie need is 2800 calories (calorie burning from your daily activities and exercise), then you should take 1800 calories from your diet every day. In this case, you are creating calorie deficit of 1000.

HOW MANY CALORIES YOU SHOULD EAT PER DAY TO LOSE WEIGHT?
Follow these steps:
Step-1: Calculate your daily calorie burning from http://www.calculator.net/calorie-calculator.html

Step-2: Eat 1000 less calories than your ‘daily calorie burning’ to lose 1 kg per week.

Here’s a simple example to make you understand better.
I am using following data for calculation:
Gender: female
Current Weight: 170 pounds
Height: 5’3”
Age: 30
Lifestyle: Very Active (Cardio 6 Days + Strength Training 5 Days)

Result (I used this calculator and calculated the following):

She needs 2,519 Calories/day to maintain her weight.
She needs 2,019 Calories/day to lose 1 lb per week.
She needs 1,519 Calories/day to lose 1 kg per week.

Jumping rope is cheap, portable, and burns more calories than you might think Jumping rope is a great calorie-burner. You’d have to run an eight-minute mile to work off more calories than you’d burn jumping rope.
It strengthens the upper and lower body, but other considerations will determine if it’s appropriate for an individual.

Rope jumping will add spice to your routine workout. You’re putting direct stress on knees, ankles, and hips, but if done properly it’s a lower-impact activity than jogging.

For Beginners, who never used doing-jumping ropes, start jumping without ropes. Just start with 30 reps 10 sets. That makes 300 jumps. Take 40sec gap between each set. Gradually increase your counts. Once you feel lighter then its time to switch to ropes. Wear an Abdominal belt while working out as it gives support to your back and also helps to shape up your waistline.

A clean diet + 30mins of jogging/running + 15mins jumping ropes can burn approximately 900 cals.
Wear properly fitted athletic shoes, preferably cross-training shoes. Consult physician if required.

60mins of Walking = 45mins of Brisk Walking = 30mins of Jogging = 15mins of Running.
The bottom line is that the harder you work, the more calories you’ll burn, which is the key to losing weight. Jogging burns more calories per minute than walking. For Beginners who walk on treadmill for longer period of time, start jogging at least 4 days in a week. From my personal experience, it took almost 6 months to run 30mins continuously outdoor. I took it gradually. When my trainer asked me to start jogging on the treadmill, I was weighing 80kgs. I was wondering whether I could we able to Jog. So, how I started was, walk for 2mins and then jog for a minute. Then cool down for 2mins and jog for a min. That way, it helped me to jog for 12mins in half hour. Gradually I started to increase my jogging time. Initially I was feeling very tired and sometimes go breathless too. But all those hard work helped me to achieve my desire weight. Definitely, Jogging/Running will help to shred more fat on your body. It also helps to build stronger muscles and improve stamina.
While Jogging/Running keep your Body Posture Upright.
PS: People with any discomfort pain please consult your physician before jogging or running.