Weight loss comes down to calories in vs. calories out. You burn calories all day long just to be alive (breathing, organs functioning, creating new cells, etc.) this is called your basal metabolic rate (or BMR for short), then you burn calories through your daily activities. If you add these two together and eat less than that amount, you lose weight. Cardio just increases the amount of calories you burn in a day and is not necessary for weight loss. It can help and has plenty of cardiovascular health benefits but typically, the more calories you burn... the more you'll have to eat.
I would say go to "My Reports" under your "My Trackers" tab and then "Daily calorie differential". Look and see what Spark says you burn through your BMR (+activity), how much you're eating and the deficit it tallies for you. A daily deficit of -500 cals would equal 1 lb/week loss and a deficit of -1000 cals/day equals a 2 lb/week loss. So you can factor in how many calories you would need to burn extra a day through cardio to reach your goal.
Take your focus off the Marshmallow. www.leangains.com/2010/01/marshmallo
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. If you don't want to get bulky, lift heavy!
I can bench Nicole Richie, eat more than she does in a day before noon, I have a good 20 lbs on her but could still wear her pants.
| current weight: -1.4 under