One Pound A Week

A pound of fat is roughly 3500 calories. In order to lose this one  pound of fat, you will need to burn 3500 calories  a week which is 500 calories each day.  The easiest way to to do this is to eat 250 less calories a day and burn 250 calories a day through exercise .

Here is a 45 calorie burning workout you can do in the house - no equipment needed! Do this circuit 6 times to burn 270 calories.  Add or replace exercises that best suit you.

• One minute walking up and down the stairs: 8 calories burned
• One minute strength training (30 seconds push-ups, 30 seconds crunches): 5 calories burned
• One minute jumping rope: 11 calories burned
• One minute skipping around your house: 10 calories burned
• One minute fast-paced jumping jacks: 8 calories burned

You can also do:

• A brisk walk for 1 hour and 15 minutes
• 30 minute bicycle ride
• A run at 10 minutes/mile for 30 minutes
• Swim laps for 30 minutes
• 30 minute cardio class 

Whatever exercise program you choose make sure it's one that you enjoy and can see yourself doing on a long term basis.  Let me know how you plan on losing a pound a week!