If you are new to the world of diet and exercise, starting small is the way to go. When you don’t know where to start, it can be a bit overwhelming figuring out what to eat and which exercises to do. This is a weekly schedule to help you balance it out and kick start you to lose a pound a week. To do this, you need to know that 3,500 calories equals 1 pound, and that divides out to 500 calories per day, working both as an excess or deficit.
This outline is a way for you to jumpstart a weight loss plan by losing one pound per week, and the workout schedule is as follows:
Spend this day with 60 minutes of walking or jogging to burn 330 calories. Stretch for 10 minutes to burn 40 calories. Cut 200 calories from your normal diet, and this will give you a caloric deficit of 570.
Tuesday will entail a 30-minute bike ride at a steady pace of 14 miles per hour, to burn 270 calories. Practice strength training and stretching with 60 minutes of a fast-paced yoga class like Vinyasa. This will burn 269 calories. Cut 50 calories from your normal diet, and this will leave you with a caloric deficit of 589 calories.
Wednesday will be your rest day, or you can spend 20 minutes walking at a 20-minute/mile pace to burn 66 calories. Cut 250 calories from your normal diet on this day, and end the day with a caloric deficit of 316.
There are several ways to do Thursday’s workout. Spend 60 minutes on an indoor cycling class to burn 413 calories OR 45 minutes of vigorous swimming to burn 446 calories. If you biked, do 10 minutes of arm and shoulder workouts with a 10 minute flat abs workout. If you swam, do 10 minutes of leg and butt exercises and 10 minutes of a tight core workout. Both of these will burn 119 calories. End the workout with 10 minutes of stretching to burn 40 calories. Cut 50 calories from your normal diet today to end with a caloric deficit of 655.
Do a 20-minute run at a 10 min/mile pace to burn 180 calories, followed by 60 minutes of fast paced yoga to burn 269 calories. Cut just 50 calories from your normal diet and end with a caloric deficit of 499.
Do 60 minutes of cardio like a Zumba class or a hike to burn 324 calories and then 10 minutes of arms and 10 minutes of core workout to burn 119 calories. End with 10 minutes of stretching to burn 40 calories, cut 100 calories from your day and end with a 583 caloric deficit.
This is a rest day or you can do a 20-minute walk at a 20 minute/mile pace to burn 66 calories. Cut 250 calories from your day and end with a caloric deficit of 316.
The post How to Exercise and Cut Calories to Lose One Pound Per Week appeared first on NaturalNews Blogs.
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