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MN-MOOSE's Photo MN-MOOSE Posts: 196
5/8/10 9:35 P

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Here is what I have learned and put to use:

**I would highly recommend getting a heart rate monitor and watch. VERY helpful and probably the best $40-50 worth of fitness equipment.**

Basic resting metabolic rates are averaged.
You can calculate yours here:
www.sparkpeople.com/resource/fitness
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rticles.asp?id=385


Find your optimal fat burning zone (target heart rate)for your age here: www.sparkpeople.com/resource/fitness
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rticles.asp?id=1044


Most people will burn about 50% carbs and 50% fat in this zone (about 60-70% of Max heart rate). Again - this is averaged.

1lb of fat is equal to about 3500 calories - but you can't just burn 3500 calories and expect to lose a pound of fat. Remember that in your Target Zone, it's about 50/50. So really you should burn 7000 calories for 1 lb of fat. But you want to replace the other 3500 calories burned because you don't want your body to go after your muscle tissue and organs as fuel.

It is considered safe to lose 1-2 lbs per week. But I think 1 lb of fat per week is a very achievable goal - and the target I use.

Basically, you can eat your BMR calories PLUS 3500 extra calories per week as long as you burn off 7000 calories per week. Or you could choose a target of 1/2 lb per week and add 1750 calories and burn off 3500, etc. The more active you are during the day, the more calories you will burn beyond your BMR.
Burning 1000 calories per day seems daunting, but exercising 4-5 hours or more a week at your target heart rate will get you there sooner than you think.

This plan is targeted at losing fat without losing muscle. It is suggested that strength training be a part of your regimen to retain existing muscle mass. (And I'm not just talking body builder muscle mass - muscles burn calories. The more you keep the more you burn.)

Any way - I hope you can make sense of the mess I made above. :)
**And always get multiple opinions as I am no expert, but this works for me.

Edited by: MN-MOOSE at: 5/8/2010 (21:42)
Right now, someone with a whole lot less is doing a whole lot more.
DANIELLESHULTZ's Photo DANIELLESHULTZ Posts: 6
5/6/10 3:31 P

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How are you supposed to know how many calories you are supposed to eat according to how many calories you burn if you are wanting to lose weight?

 current weight: 121.0 
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