Weight Loss & Fat Loss 101

This section focuses on all aspects of weight loss and fat loss. Includes weight loss tips, benefits, calorie burning guide and sample cardio exercises.

Weight Loss Tips

  • For every pound of Muscle you gain it will burn roughly 60 calories per day
  • Every 3 Pounds of new muscle will burn 1 and a half pounds of fat every month

Weight Loss Benefits and Cardio Benefits

  • Cardio strengthens the heart and can help you live a longer life
  • Helps to decrease stress
  • Prevents High Blood Pressure
  • Improves your Blood Flow
  • Lowers your Resting Heart Rate

Incorporate Low Glycemic Index Foods For Fat Loss

The Glycemic Index is a measure of the effects of carbohydrates on blood sugar levels. High Glycemic foods break down very fast during digestion and therefore releases glucose into the bloodstream very fast also. Foods the break down more slowly and release glucose into the bloodstream more slowly have a low GI.

Start a Cardio Regimen

While cardio is not the only answer it is one of the fastest ways to burn the most calories. Check out our list below for how the most popular cardio workouts and start working these into your week.

Calories Burned for Popular Cardio Exercises

Choose your closest weight

Your Weight: 120 pounds and 20 minutes of activity

  • Jogging or Running @ 6mph (a 10 minute mile) burns 191 calories
  • Jogging or Running @ 8mph (a 7 1/2 minute mile) burns 257 calories
  • Walking at a moderate pace burns 63 calories
  • Weight Lifting will burn about 114 calories
  • Stationary Bicycling will burn 133 calories

Your Weight: 150 pounds and 20 minutes of activity

  • Jogging or Running @ 6mph (a 10 minute mile) burns 238 calories
  • Jogging or Running @ 8mph (a 7 1/2 minute mile) burns 321 calories
  • Walking at a moderate pace burns 79 calories
  • Weight Lifting will burn about 143 calories
  • Stationary Bicycling will burn 164 calories

Your Weight: 175 pounds and 20 minutes of activity

  • Jogging or Running @ 6mph (a 10 minute mile) burns 278 calories
  • Jogging or Running @ 8mph (a 7 1/2 minute mile) burns 375 calories
  • Walking at a moderate pace burns 92 calories
  • Weight Lifting will burn about 175 calories
  • Stationary Bicycling will burn 194 calories

Your Weight: 200 pounds and 20 minutes of activity

  • Jogging or Running @ 6mph (a 10 minute mile) burns 318 calories
  • Jogging or Running @ 8mph (a 7 1/2 minute mile) burns 429 calories
  • Walking at a moderate pace burns 105 calories
  • Weight Lifting will burn about 191 calories
  • Stationary Bicycling will burn 222 calories

Your Weight: 225 pounds and 20 minutes of activity

  • Jogging or Running @ 6mph (a 10 minute mile) burns 357 calories
  • Jogging or Running @ 8mph (a 7 1/2 minute mile) burns 482 calories
  • Walking at a moderate pace burns 118 calories
  • Weight Lifting will burn about 214 calories
  • Stationary Bicycling will burn 250 calories

Your Weight: 250 pounds and 20 minutes of activity

  • Jogging or Running @ 6mph (a 10 minute mile) burns 397 calories
  • Jogging or Running @ 8mph (a 7 1/2 minute mile) burns 536 calories
  • Walking at a moderate pace burns 131 calories
  • Weight Lifting will burn about 238 calories
  • Stationary Bicycling will burn 278 calories