How to Lose 1kg Each Week

A step by step guide:

STEP 1)

Determine what and how much you eat and drink NOW, each week.

STEP 2)

Aim to replicate that each week (not exactly, but roughly similar amount and choices)

STEP 3)

Find the easiest and simplest way to reduce your calories by 500 each day (or 3500 per week).

* Ensure you reduce from your WANTS, not your NEEDS, otherwise your health and metabolism may be compromised

STEP 4)

Determine how much you currently move and exercise each week

STEP 5)

Aim to increase this amount by burning up an EXTRA 500 calories each day (or 3500 per week) .

Via movement or exercise or a bit of both BONUS STEP – Choose exercise that “earns INTEREST”. Meaning it gives you more benefits than the actual session you have done. Best way to do this is work with a trainer who focuses on your needs.

This equals a 7000 calorie deficit each week, which equates to a 1kg loss each week.

Last important note: Many people don’t consume enough NEED foods. They are not getting their minimum essential nutrients in, yet they are eating more calories than they need from WANT foods (resulting in weight gain). Most people are not aware of which is which.

How Much Cardio?

Cardio is essential for weight loss because of its capacity to burn calories. However, to lose weight, you must be burning more calories than you are consuming. Just because you are doing cardio training does not mean you have free range in the kitchen. Cardio mixed with a balanced diet will help you lose weight fast.

The Numbers

To lose weight, you must be burning calories, and cardio will give you the best chance to make that happen. To lose half a kilogram a week, you must burn 3,500 calories, or 500 calories a day, according to the Shape Fit website. Completing high intensity cardio will help you get to your goal. Often, the cardio machine will have a function that tells you how many calories you've burned.

Recommended Cardio Amount

The website Exercise Goals recommends doing cardio for 30 to 45 minutes three days a week. However, to maximize your calorie expenditure, aim for four or five days a week for 60 to 90 minutes. Cardio can be performed anaerobically and aerobically, both leading to a caloric burn.

Anaerobic

Anaerobic cardio is similar to interval training. Anaerobic exercises cannot be sustained for a long period of time, such as a sprint. A full-out sprint may last 30 seconds at its maximum. These kinds of workouts burn major calories and jump-start your metabolism. Try doing an anaerobic workout for 20 minutes. Start with a moderate jog, then complete 10 30-second sprints, resting for one minute in between sprints, followed by a five-minute cool down jog.

Aerobic

Completing aerobic cardio is not quite as intense as anaerobic exercise, but still burns calories. Aerobic exercise is cardio that can be maintained for a long duration, such as 30 to 60 minutes. Running, power-walking, swimming and biking are all great aerobic exercises that will help you burn calories.

Find What You Like

It is beneficial to your weight loss success that you do cardio, so find what you like. Pick a cardio activity that you don't dread doing--that way, you are motivated to fit it into your daily routine. Try taking a group fitness class, going for a run on the treadmill or just hitting the elliptical to stay motivated to reach your goals.

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