You need to burn 3,500 calories to lose 1 lb of fat, therefore you need to cut your calories by 500 a day. You need to be burning more calories than you are eating in order to lose weight. What should I eat?ĭiet is very important if you are wanting to lose weight and transform your body. It burns calories and helps to reduce blood pressure. The more muscle you have, the more fat you will burn.Ĭardiovascular exercise forces your heart and lungs to work harder and makes them stronger meaning that your heart won’t have to work so hard all the time. Yes, you will continue to burn calories even after you finish exercising! Muscle burns lots more calories than fat, and resistance training gives you a higher proportion of muscle on the body than cardio exercise. Resistance training helps the body to burn fat and to build muscle, so that you can burn more calories whilst resting. You should be aiming to do 6 x 30-minute workouts a week, incorporating both resistance training and cardiovascular exercise. You should be doing resistance training as well as cardiovascular exercise. What type of exercise do I need to do and how often? It is possible to see toning in a month if you work out every day although most people see noticeable results within 6 to 8 weeks. Losing weight slowly and healthily means your body has time to adjust to a new weight set point. If you lose lots of weight too quickly, your body will try to return you back to its set point. Your body has a weight set point that it will fight to keep at. 10 lbs in 2 weeks) then you will most likely put the weight back on and possibly more. If you try to lose too much weight too quickly (e.g. You can expect to lose between 4 and 8 pounds in a month which is a healthy amount of weight to lose, and you are more likely to keep the weight off.
Resistance training is needed to build muscle as the more muscle you have, the more fat you will burn when exercising, and also you will keep burning calories when you have finished exercising. You need to build muscle and burn fat which are two totally separate processes. It involves a combination of healthy eating, resistance exercise and cardiovascular exercise.
Yes, absolutely! How much of a transformation depends on how restrictive you are with your food and how much effort you put in. Is it possible to transform your body in 4 weeks?
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