Showing posts with label diet. Show all posts
Breakfast: To Eat or Not to Eat?
Fat Loss 101
One = Calorie Deficit
You must be in a calorie deficit to lose weight, anyone who tells you otherwise is lying. If your body isn’t in a deficit it has no reason to use stored body fat as fuel. You should start out with a daily deficit of 500 calories. The higher the deficit the more fat AND MUSCLE you can expect to lose, so don’t go too low. If you drop your calories too low your metabolism will slow down so keep it at a mild deficit.
Two = High Protein
Your diet should be high in protein to preserve muscle. Protein also increases your metabolism because your body uses more energy to digest it. Protein is also the most satisfying macronutrient, meaning it will keep you fuller longer, so you don’t end up cheating and ruining your diet. Keep protein 1-1.2 grams per pound bodyweight.
Three = Weight > CardioWhen people think about fat loss they look to the treadmill or bike. While cardio burns more calories, weight training elevates your metabolism for hours as your body has to repair the muscles. Weight training helps preserve muscle while your dieting and cardio does the opposite, a combination of both is best.
Four = Cheat
Once a week you should have a cheat meal, not a cheat day, just a meal. You should use this to go out and have a meal with your friends or family. Eating in a restaurant will help control portion sizes. Cheating will motivate you for the week to come and it will raise your metabolism. Your cravings will disappear so CHEAT.
Five = Diet Slow
Your diet should be slow and not too aggressive. Aiming to lose 15 pounds in a month is unrealistic and you will definitely lose a lot of muscle in the process. You should aim to lose just one pound of fat per week. Instead of losing 7 pounds of fat and 7 pounds of muscle in a month, lose 4 pounds of dry fat. Think of how much better you will look.
5 Healthy, Effective Diets
1: Thin for Life
“Thin for Life” sounds nice, doesn’t it? Registered dietitian Anne M. Fletcher, a health and medical journalist, writes that it’s an attainable goal, and she has witnesses to prove it.
What makes her diet different is that it’s presented and supported by people who have lost at least 20 pounds on it — and kept it all off for at least three years. Someone who’s been where you’ve been is telling you the joys of “high flavor, low risk” foods. (Like jelly beans!)
She outlines some simple swaps — replacing oil with applesauce in baking, eggs with egg whites — and creates a plan week by week for you to modify your diet according to standards like the Food Guide Pyramid (recently replaced visually with MyPlate, but with the same content). You start with the easy stuff, like just focusing on all the sugar you consume, instead of trying to do everything all at once.
She outlines some simple swaps — replacing oil with applesauce in baking, eggs with egg whites — and creates a plan week by week for you to modify your diet according to standards like the Food Guide Pyramid (recently replaced visually with MyPlate, but with the same content). You start with the easy stuff, like just focusing on all the sugar you consume, instead of trying to do everything all at once.
From her interviews with 160 people who successfully lost and kept off excess weight, sometimes after trying dozens of diets, Fletcher gleaned what she calls the 10 keys to success. She writes that, according to research she’s done on several studies and in her own experience, keeping weight off isn’t as impossible as so many people make it seem.
It may take a little longer to see a weight difference with these five diets than it does when you eat nothing but leek soup for a week, but it’s the kind of difference that sticks.
2: Step Diet
So you really want a Krispy Kreme doughnut. The “hot” sign is on in the window and your craving is officially impossible to deny.
On the Step Diet, you could eat that doughnut — 3/4 of it, anyway. You just have to park in the far corner of the parking lot and maybe do a couple of laps around it when you’re finished.
The bottom line: If you cut everything you eat by one quarter and walk 10,000 steps a day, you’ll lose weight. It’s that simple. And the man telling you that, James Hill, who co-founded the National Weight Control Registry, knows what he’s talking about.
The idea is that exercise doesn’t have to be as scary as a P90X commercial makes it seem. You don’t have to get “extreme” fit or “turbo” or “mega” anything. You just have to add more steps to your day. The only equipment you need is a cheap pedometer.
If you’re not much of a walker, there are charts to tell you what activities equal what number of steps. (For instance, an hour of yoga is 3,000 steps, if you’re the bendy type.)
And the weight loss facts? A pound or two a week.
3: The Instinct Diet
The Instinct Diet has a major thing going for it: its author, Susan B. Roberts. She’s a nutrition and psychiatry professor at Tufts, she’s been overweight herself (by 55 pounds) and she used to be a chef.
Roberts points out that there are three centers in the brain that tell you when you’re hungry: satiety, reward and pleasure. As she told the Tufts Journal, “When people get hungry, they want to eat. If there’s food there, you eat it. If it’s got calories, you like it more. If there is more variety, you eat more” [source:Flaherty].
It all starts with a strategy for learning how to control your hunger. That doesn’t mean desperately trying to convince your stomach that you’ve eaten by chewing ice cubes and visualizing fullness. You get training wheels.
It all starts with a strategy for learning how to control your hunger. That doesn’t mean desperately trying to convince your stomach that you’ve eaten by chewing ice cubes and visualizing fullness. You get training wheels.
Instead of getting to the point where you’d trade your first-born to Rumpelstiltskin for a Snickers ice cream bar, find new foods to love that will make you feel full. That means high-fiber foods, high-protein foods, high-volume foods and low glycemic index carbs.
We realize that none of that sounds even remotely appetizing. But when you rephrase it as “a snack of cereal with chocolate melted over it,” maybe you can see why this is an easier diet than most to follow.
Also, according to her research, average weight loss for those on the Instinct diet is 30 pounds over five to six months — and 90 percent of them maintained it.
4: Mediterranean Diet
Who wouldn’t want to spend time in the Greek Isles? While it sounds dreamy, you don’t need to sail to Santorini to eat like you enjoy a beautiful Mediterranean life — a life with a lower risk of heart disease, Parkinson’s, cancer and Alzheimer’s [source:Mayo Clinic].
Put the butter aside and reach for the extra-virgin olive oil. It tastes just as amazing on bread, on pasta and in your cooking. You’ll have to cut down on the red meat, but in return, you can indulge in a moderate amount of red wine. And you don’t have to go veggie — you’ll be grilling tuna, salmon or trout twice a week or so, because the omega-3s in those fatty fish will help ensure that your cardiovascular system stays clean and healthy.
Another easy switch? Swapping herbs and spices for salt for all the flavor with none of the sodium. A handful of nuts makes a good snack, and while they’re full of fat, it’s not the bad kind.
Another easy switch? Swapping herbs and spices for salt for all the flavor with none of the sodium. A handful of nuts makes a good snack, and while they’re full of fat, it’s not the bad kind.
The basic idea is to eat lots of fruits, veggies, whole grains, beans, nuts, legumes and seeds. And if you’ve ever tried tahini, a sesame-seed paste you can use as a spread, the seeds should not be a problem.
While you’re savoring your smaller portions of herbed, olive-oil drizzled foods, remember that the people of the Mediterranean walk far more than those of us in most U.S. towns, so use it as inspiration for an after-dinner stroll.
5: Flexitarian Diet
If you’ve ever thought about going veggie but just couldn’t part with spaghetti and meatballs, there’s an option for you: the Flexitarian Diet. As the name suggests, it’s a more flexible type of vegetarian eating.
This diet was dreamed up by Dawn Jackson Blatner, a registered dietitian who cites an April 2006 study in Nutrition Reviews that found vegetarians weigh, on average, 15 percent less than non-vegetarians. She also points to research published in the Annals of Internal Medicine on vegetarians having lower cholesterol and advice from the American Institute for Cancer Research on eating a plant-based diet to lower cancer rates. Oh, and according to the American Journal of Clinical Nutrition, vegetarians live about 3.6 years longer than the rest of us [source: Blatner].
Not a lot to argue with there.
Not a lot to argue with there.
Beginners start by cutting down to eating meat only five days a week, then cutting back to just two days if they choose. Many of us eat vegetarian meals already (grilled cheese, anyone?), so it’s not as hard as it sounds. Blatner provides a meal plan and sample meals that actually sound good — a peach and raspberry crepe, for example, is a snack. She also makes the point that there are a lot of delicious, healthy vegetarian ingredients that most of us haven’t been exposed to — sunflower seed butter, kefir, seaweed sprinkle. One of Blatner’s recommended foods is mochi, a Japanese rice cake made out of sticky (glutinous) rice. It’s often stuffed with some sort of sweet filling, like red bean paste.
The diet does still rely on calorie counting, which can be problematic. Study after study has shown that people underestimate the calories of what they eat. Luckily, in the age of the smartphone, you can download any number of apps to help you keep track.
Baked Eggs in Avocados
Baked Eggs in AvocadosI
ngredients:
1 Avocado cut in half, pitted
2 eggs
Salt and pepper, to taste
Topping of choice (some suggestions: parmesan, chili flakes, balsamic, oregano, basil, turkey bacon, etc.)
1 Avocado cut in half, pitted
2 eggs
Salt and pepper, to taste
Topping of choice (some suggestions: parmesan, chili flakes, balsamic, oregano, basil, turkey bacon, etc.)
Instructions:
Preheat oven to 375°F. Using a small piece of aluminum foil, create a ‘bowl’ or ‘boat’ in which to bake your Egg in avocado. Scoop out a small amount of the avocado to create a larger hollow. This will prevent your egg from overflowing completely (a small amount of overflow is normal). Place avocado in your foil ‘bowl’ and crack the egg into the hollow. Top egg with salt and pepper, and add toppings of your choice. Bake until egg reaches desired doneness (about 15 minutes should give you a tender yolk without runny whites). Serve warm.
Preheat oven to 375°F. Using a small piece of aluminum foil, create a ‘bowl’ or ‘boat’ in which to bake your Egg in avocado. Scoop out a small amount of the avocado to create a larger hollow. This will prevent your egg from overflowing completely (a small amount of overflow is normal). Place avocado in your foil ‘bowl’ and crack the egg into the hollow. Top egg with salt and pepper, and add toppings of your choice. Bake until egg reaches desired doneness (about 15 minutes should give you a tender yolk without runny whites). Serve warm.
Bodybuilder Jay Cutler Workout Routine and Diet Plan
bodybuilding
,
diet
,
program
Jay Cutler Workout Routine
Monday - Delts / Triceps / Traps / Abs
- Delts (Deltoid Muscle)
- Triceps
- Triceps Cable Extensions - 4 sets of 15 reps
- Single Arm Extensions - 3 sets of 15 reps
- Close-Grip Bench Press - 3 sets of 8 reps
- Superset: French Press - 3 sets of 8 reps
- Dumbbell Kickbacks - 3 sets of 12 reps
- Dips - 3 sets of 15 reps
- Traps
- Traps Shrugs - 4 sets of 12 reps
- Abs
- Abs Crunches - 3 sets of 20 reps
- Rope Crunch - 3 sets of 20 reps
- Hanging Leg Raise - 3 sets of 12 reps
- Leg Lifts - 3 sets of 10 reps
Tuesday - Back
- Back Wide-Grip Pull-downs - 3 sets of 10 reps
- Dumbbell Rows - 3 sets of 10 reps
- Bent Over Barbell Rows - 4 sets of 10 reps
- Dead-lifts - 3 sets of 12 reps
- Close-Grip T-bar Row - 3 sets of 10 reps
- Behind-the-Neck Pull-downs - 3 sets of 10 reps
- Seated Rows - 3 sets of 10 reps
- Hyperextensions - 3 sets of 10 reps
Wednesday – Rest Thursday - Chest / Biceps / Abs
- Chest
- Chest Incline Barbell Press - 5 sets of 10-12 reps
- Flat Dumbbell Press - 3 sets of 8-10 reps
- Incline Dumbbell Flyes - 3 sets of 10 reps
- Cable Crossovers - 3 sets of 12 reps
- Decline Bench Press - 3 sets of 8 reps
- Biceps
- Biceps Straight Bar Curl – 5 sets of 15 reps
- Single Arm Dumbbell Curl - 3 sets of 12 reps
- Single Arm Preacher Curl - 3 sets of 10 reps
- Hammer Curl - 2 sets of 12-15 reps
- Forearms Reverse Curls - 6 sets of 15 reps
- Abs
- Abs Crunches - 3 sets of 20 reps
- Rope Crunch - 3 sets of 20 reps
- Hanging Leg Raise - 3 sets of 12 reps
- Leg Lifts - 3 sets of 10 reps
- Friday – Quads
- Leg Extensions - 3 sets of 20 reps
- Leg Press - 4 sets of 12 reps
- Squats - 4 sets of 6-10 reps
- Lunges - 3 sets of 8 steps per leg
- Leg Extensions (heavy) - 4 sets of 10 reps
Saturday- Hamstrings / Calves / Abs
- Hamstrings
- Hamstrings Lying Leg Curl - 6 sets of 12 reps
- Romanian Deadlift - 3 sets of 10 reps
- Single Leg Hamstring Curl - 3 sets of 12 reps
- Leg Press - 3 sets of 12 reps
- Calves
- Calves Standing Calf Raise - 4 sets of 10 reps
- Donkey Calf Raise - 2 sets of 10 reps
- Seated Calf Raise - 3 sets of 10 reps
- Abs
- Abs Crunches - 3 sets of 20 reps
- Rope Crunch - 3 sets of 20 reps
- Hanging Leg Raise - 3 sets of 12 reps
- Leg Lifts - 3 sets of 10 reps
Sunday- Rest
Jay Cutler Diet Plan
Jay Cutler is a professional bodybuilder and hence his diet is not a normal one. He takes 7 meals a day and various minerals like zinc, magnesium, glutamine, calcium and vitamins in the form of tablets.
He takes Whey / Casein protein powder, nitrix tablets, dextrose as well on regular basis. Here is the full dietplan of Jay Cutler.
Breakfast
- Meal 1 – 15 egg whites, 3 whole eggs, toast made from Ezekiel Bread, 1 cup oatmeal, multivitamin tablets, 1 glass orange juice
Pre Workout Meal
- Meal 2 - 1 serving Glutamine and 1 serving of Vitamin B
Post Workout Meal
- Meal 3 - Protein Shake, 8 oz Chicken, 1 cup Oatmeal
Lunch
- Meal 4 - 8 oz Steak (Jay Cutler’s favorite food), 2 cups White Rice
- Meal 5 - 8 oz Chicken, 1 cup Brown Rice
Dinner
- Meal 6 - 8 oz. chicken, 1 cup brown rice, 12 oz Buffalo Meat, 3 whole eggs
Before Going to Bed
- Meal 7 – Tablets of Zinc, Glutamine, Calcium, Vitamin B Complex, Vitamin C, Chromium, Vitamin E, Multi-Vitamin
EGGS-actly What You Need To Build Muscle!
EGGS-actly What You Need To Build Muscle!
Eggs have been vilified for years as the poster child for artery clogging foods; but further research into the role of dietary cholesterol and heart disease shows that for most people the two are not linked.Eggs have since returned to the spotlight as a health food; but they are also a serious muscle building food.
The cholesterol found in the yolk of eggs serves at the scaffolding for steroid hormones and the ½ a gram of leucine per egg is like throwing gasoline on your muscle building fire.
Top 6 Fat burning Veggies
Top 6 Fat burning Veggies
Cabbage,
Brussels sprouts,
Cauliflower,
Collard greens,
Broccoli,
Kale
10 Top Affordable Protein Sources
10 Top Affordable Protein Sources
- Canned Tuna [40g protein per can]
- Eggs [6g protein per egg]
- Pork Mince [20g protein per 100g]
- Chicken Breasts [31g protein per 100g]
- Frozen Wild salmon[25g of protein per 100g]
- Peanut butter [23g protein per 100g | 5.3 protein per serving]
- Greek Yoghurt 2% [10g protein per 100g]
- Milk 3% fat [8g protein per cup]
- Canned giant beans [6g protein per 100g, 15g per can]
- Whey Protein [1 scoop of whey is 25g in which around 20g, depending on the brand, is protein] At two scoops a day a 10lbs container will last you around ten weeks.
Muscle Food: 5 Nutrition Rules to Build Muscle
But because you don't have time to do all the combing yourself, we've boiled it down to 10 basic nutrition and supplement rules that every beginner should learn now and maintain indefinitely. Follow these rules and stick to your lifting program, and soon that "beginner" label will no longer apply to you.
Rule #1: Focus on Protein
Consume at least 1 gram of protein per pound of bodyweight on a daily basis. Protein provides the amino acids that are used as the building blocks of muscle protein. Although the recommended daily allowance for protein is set at less than half a gram per pound of bodyweight for the typical person, research shows that athletes, especially those concerned with muscle mass and strength, need roughly double that amount. Beginners should actually try to get in about 1.5 grams of protein per pound of bodyweight per day for the first six months of working out, since this is when your muscles will respond the most rapidly to training. For the 180-pounder, this means 270 grams per day at the outset and a bare minimum of 180 grams daily thereafter.
Your protein choices should come mainly from lean animal proteins such as chicken, turkey, beef, fish, eggs and dairy. These are the most complete protein sources, meaning they provide your body with every essential amino acid, defined as those your body cannot manufacture on its own.
Your protein choices should come mainly from lean animal proteins such as chicken, turkey, beef, fish, eggs and dairy. These are the most complete protein sources, meaning they provide your body with every essential amino acid, defined as those your body cannot manufacture on its own.
Rule #2: Carb Up
Eat about 2-3 grams of carbohydrates per pound of bodyweight each day. Protein is the most critical macronutrient for muscle growth, with carbohydrates a close second. Carbs are stored in your muscles as glycogen and both keep your muscles full and large and fuel them during workouts. To gain mass, the 180-pound beginner will need 360-540 grams of carbs daily.
For most meals, stick with slow-digesting carb sources such as whole grains, oatmeal, sweet potatoes, beans, fruit and vegetables. (For all other times of day, see Rule No. 7.)
For most meals, stick with slow-digesting carb sources such as whole grains, oatmeal, sweet potatoes, beans, fruit and vegetables. (For all other times of day, see Rule No. 7.)
Rule #3: Don't Avoid Fat
About 20%-30% of your total daily calories should come from fat. And unlike the sedentary general population who are advised to eliminate their saturated fat intake, 5%-10% of your fat calories should be saturated because higher-fat diets (particularly those higher in monounsaturated and saturated fats) appear to maintain testosterone levels better than low-fat diets. Maintaining optimal levels of testosterone, don't forget, is paramount for building muscle mass and strength and for avoiding fat gain.
Choose red meats such as steak and ground beef for your saturated fats (these also provide quality protein); avocados, mixed nuts, olive oil, olives and peanut butter for monounsaturated fats; and fatty fish (salmon, trout, catfish), flaxseed oil and walnuts as good sources of essential, omega-3 polyunsaturated fats.
Choose red meats such as steak and ground beef for your saturated fats (these also provide quality protein); avocados, mixed nuts, olive oil, olives and peanut butter for monounsaturated fats; and fatty fish (salmon, trout, catfish), flaxseed oil and walnuts as good sources of essential, omega-3 polyunsaturated fats.
Rule #4: Calories Count
To build muscle, consume 20 calories per pound of bodyweight per day. You must stay in a positive calorie balance (taking in more calories than you burn) to gain quality mass. If you burn more calories than you consume (a negative balance), your body will go into conservation mode and won't support new muscle growth. That's why a 180-pounder should get roughly 3,600 calories daily. Keeping Rules 1, 2, and 3 in mind, 20%-30% of these calories should come from protein, 40%-60% from carbs and 20%-30% from fat.
Rule #5: Eat Frequently
Top 5 drinks help lose weight
If you have decided to lose the extra pounds, then you surely know that the only way to do that is by combining workouts with a healthy, balanced and nutritious diet. However, there are some types of drinks that will speed up the fat burning and help you lose weight quicker than you normally would, and here you will find 5 of the most efficient ones:
1. Detox Juices
Detox juices are certainly your most trustworthy allies in your battle against the extra pounds – you can easily make them in your kitchen, either entirely out of fruits or vegetables or by combining these two. Citrus fruits are known to have a powerful detox capability, therefore if you are looking for foods to help you purge all the toxins that have gathered inside you over the months then you must certainly include them in your detox juice. High-fiber root foods such as ginger, carrots or apples are also highly recommended for these juices, as they are known to also support the correct functioning of your digestive tract, not to mention the wealth of antioxidants that they deliver to your body.
As you may know already, antioxidants are essential as they protect your body from the negative effects of the free radicals that can wreak havoc on your health if you allow them two. One eight ounce glass of detox juice per week will certainly keep all these problems far away from you! These juices have a double benefit – while they help your body get rid of the toxins, chemicals and all the dangerous substances that have accumulated inside your intestines, they also help you lose weight in the fastest and most natural way. One thing is for sure, though: all those who want to shed pounds yet stay healthy at the same time must go through at least one or two detox sessions throughout the course of a year.2. Vegetable Juices
Vegetable juices, on the other hand, can also benefit your weight loss efforts in the long run and it is a known fact that the most suitable type of veggies for weight loss are the cruciferous ones. No matter if you juice them alone or you use them in conjunction with other fruits, these veggies (cabbage, kale, broccoli or cauliflower) will be your most efficient fat fighting weapon, and there is no better way to keep all the toxins away. Another notable benefit of the vegetable juices is that in addition to helping your body fight free radicals and keeping you healthy, they will also balance the hormone levels in your body and prevent the hormone disruptors from interfering with the normal hormone levels. Cruciferous veggies are very rich in natural phytonutrients that are perfect for reducing the overall amount of body fat, for reducing inflammation and controlling the blood sugar levels, for balancing the hormone levels, boosting your metabolism as well as providing a thorough general detoxification.
3. Green Tea
Green tea has been used for hundreds of years due to its numerous benefits, and weight loss is just one of them – although green tea alone will only help you lose a few pounds, it will certainly serve as a great addition to your diet in the long haul. No matter if you do not have the time or you do not like to workout on a regular basis, drinking one cup of tea per day will deliver all the antioxidants you need and it will also help you burn fat at a faster pace, by boosting the metabolism. These teas are perfect for burning more calories as well as for increasing your overall energy levels and for suppressing your appetite. As a matter of fact, this is exactly the main mechanism of action of these teas as they help you shed the extra pounds by suppressing your appetite, thus decreasing the amount of food you would normally consume on a daily basis. Green tea is very popular amongst the Japanese people, and it is said to also help you reduce stress and relax better.
4. Fruit Juice – Cranberry And Pear
Fruit juices are delicious, easy to prepare and very rich in nutrients, vitamins and minerals – besides this, there are literally hundreds of different fruits you can choose from and pear and cranberries are only two of the most delicious, most efficient and most sought-after ones given the fact that they contain high amounts of vitamin C. Not only will the cranberry and pear juice help you lose weight by boosting your metabolism (your body’s natural fat burning machine), but it will also increase your overall energy levels and deliver your body all the essential vitamins and proteins that it so much needs. At the same time, it is a known fact that the cranberry juice is essential for preventing various infection of the bladder, such as the infection with the E-coli bacteria. Pears, on the other hand, add magnesium, potassium as well as phosphorus to your fruit juice and they are essential for a healthy lifestyle, not to mention that they are very rich in Vitamin C and Calcium, the latter being particularly important for keeping your bones healthy and strong.
5. Black Coffee
Last, but not least, it is a known fact that if consumed with moderation, black coffee can have a plethora of health benefits – not only does it contain antioxidants that fight off free radicals and lower the risk for certain types of cancer, but it can also reduce the risk for diabetes as well as heart disease. At the same time, caffeine is perfect for boosting your metabolism and for increasing the number of calories you have burned. Be careful, though, because if you want to lose weight by relying on black coffee you will have to consume it without any milk or sugar, as any sweetener can increase its calorie count!
To conclude, these are the top 5 most efficient drinks that you should embed in your diet if you want to lose weight quickly and naturally, without resorting to any pills or supplements that may have side
Exercise for weight loss: Calories burned in 1 hour
Being active is an important part of any weight-loss or weight-maintenance program. When you're active, your body uses more energy (calories). And when you burn more calories than you consume, you lose weight.Because 3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories). Because of changes that occur in the body over time, however, calories may need to be decreased further to continue weight loss.
While diet has a stronger effect on weight loss than physical activity does, physical activity, including exercise, has a stronger effect in preventing weight gain and maintaining weight loss.
For most healthy adults, the Department of Health and Human Services recommends these exercise guidelines:
- Aerobic activity. Get at least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity. However, to effectively lose or maintain weight, some people may need up to 300 minutes a week of moderate physical activity. You also can do a combination of moderate and vigorous activity. The guidelines suggest that you spread out this exercise during the course of a week, and sessions of activity should be at least 10 minutes in duration.
- Strength training. Do strength training exercises at least twice a week. No specific amount of time for each strength training session is included in the guidelines.
Moderate aerobic exercise includes such activities as brisk walking, swimming and mowing the lawn. Vigorous aerobic exercise includes such activities as running and aerobic dancing. Strength training can include use of weight machines, or activities such as rock climbing or heavy gardening.
As a general goal, aim for at least 30 minutes of physical activity every day. This chart shows the estimated number of calories burned while doing various exercises for one hour. Specific calorie expenditures vary widely depending on the exercise, intensity level and your individual situation.
| Activity (1-hour duration) | Weight of person and calories burned | ||
|---|---|---|---|
| 160 pounds (73 kilograms) | 200 pounds (91 kilograms) | 240 pounds (109 kilograms) | |
| Aerobics, high impact | 533 | 664 | 796 |
| Aerobics, low impact | 365 | 455 | 545 |
| Aerobics, water | 402 | 501 | 600 |
| Backpacking | 511 | 637 | 763 |
| Basketball game | 584 | 728 | 872 |
| Bicycling, < 10 mph, leisure | 292 | 364 | 436 |
| Bowling | 219 | 273 | 327 |
| Canoeing | 256 | 319 | 382 |
| Dancing, ballroom | 219 | 273 | 327 |
| Football, touch or flag | 584 | 728 | 872 |
| Golfing, carrying clubs | 314 | 391 | 469 |
| Hiking | 438 | 546 | 654 |
| Ice skating | 511 | 637 | 763 |
| Racquetball | 511 | 637 | 763 |
| Resistance (weight) training | 365 | 455 | 545 |
| Rollerblading | 548 | 683 | 818 |
| Rope jumping | 861 | 1,074 | 1,286 |
| Rowing, stationary | 438 | 546 | 654 |
| Running, 5 mph | 606 | 755 | 905 |
| Running, 8 mph | 861 | 1,074 | 1,286 |
| Skiing, cross-country | 496 | 619 | 741 |
| Skiing, downhill | 314 | 391 | 469 |
| Skiing, water | 438 | 546 | 654 |
| Softball or baseball | 365 | 455 | 545 |
| Stair treadmill | 657 | 819 | 981 |
| Swimming, laps | 423 | 528 | 632 |
| Tae kwon do | 752 | 937 | 1,123 |
| Tai chi | 219 | 273 | 327 |
| Tennis, singles | 584 | 728 | 872 |
| Volleyball | 292 | 364 | 436 |
| Walking, 2 mph | 204 | 255 | 305 |
| Walking, 3.5 mph | 314 | 391 | 469 |
Adapted from: Ainsworth BE, et al. 2011 compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43:1575.
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