A better way to look at it is to estimate TDEE (your total daily energy expenditure) this includes your BMR (basal metabolic rate or how many calories your body burns just to stay alive), your daily activities and your exercise calories burned. Add these together and you get the total amount of calories to maintain your current weight. Exercise will increase TDEE.
If you subtract 500 cals a day from this number, you will lose 1 lb per week. Since you are already likely a healthy weight for your height, this should be your expectation. If you are overweight, max 2 lbs per week or -1000 cals a day.
Don't look at exercise as burning off the food you just ate or are about to eat. Look at the bigger picture. It's much more simple and you will not develop an unhealthy relationship between exercise and food.
I like to look at exercise as building a fit and healthy body and allowing me to be able to eat more and still lose weight. Food does not need to be "burned off", I eat to fuel my body properly for exercise and performing at my peak. I don't exercise to punish myself for eating.
Edited by: JENNILACEY at: 7/24/2013 (10:08)
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. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
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