How Much Exercise Do You Need Every Day To Lose Weight?
Weight loss is a goal that requires both a disciplined dietary approach and exercise, among other factors, to achieve and excel. How much exercise is needed every day to achieve your weight loss goal is a common question and not one that generally has a clear answer. 7 Ways in 7 Days to Lose 5 Pounds
Unfortunately, there is not a magic number of minutes, reps or hours needed to lose weight, rather there are a number of variables that need to be considered in order to figure out the right number.
We’ll examine the different variables that come into play when trying to determine how much exercise is needed to give you a roadmap to determining the exercise timeframe that works best for you.
Variable 1: Calories Consumed and Calorie Quality
The first principle of weight loss is that to lose weight we must achieve a caloric deficit or expend more calories than we are consuming.
Thus, in order to know the amount of exercise needed to lose weight, we need to know what our daily caloric intake is, and just as importantly, what the sources are for those calories (for example, vegetables versus potato chips).
To this point, if you operate on a low-calorie diet generally speaking, it would take less exercise to lose weight and you may be fine with a moderate 3-4 day a week training plan.
Conversely, if you eat excessive amounts or use tons of supplements, you’ll need to up your exercise plan and really push to get back into the caloric deficit mode.
Variable 2: Exercise Type and Intensity
The second key variable is the type of exercise, and more specifically the intensity. 20 minutes on the elliptical has a far different energy output than 20 minutes of all out sprinting.
This variable can also dovetail with our first variable, in that the greater the number of calories consumed, the more energy we may have for high intensity exercise, whereas if we aren’t consuming too many calories, we may not need to exercise for an especially long time or at a high intensity per se.’
In general, exercise modalities that are more aerobic will require a longer time to see any sort of effective impact on weight loss.
Jogging, biking, the elliptical or other options would all require a significant amount of time, potentially hours over the course of a week, to see a meaningful impact.
Conversely, anaerobic activities such as sprinting, resistance training or interval training methods will be more effective in a short amount of time, yet their intensity level is much higher and thus they have a certain level of pre-requisite fitness to achieve their full potential and results.
Variable 3: What is the Weight Loss Goal? How much time do we have to achieve it?
The third variable is arguably the most important, what is the weight loss goal? Much like our car ride or travel plans are determined by our destination, our exercise plan and weight loss journey will be dictated by the goal we have set.
If the goal is to lose 5 pounds in two months, that is a fairly modest and achievable goal for most and would not require much additional exercise.
If you were a sedentary person prior to your goal you would only need to exercise 20-30 minutes a day for 3-4 days a week to achieve this goal.
Conversely, if you goal is to lose 30 pounds in two months, the equation is radically different, and it would take an extreme amount of exercise, multiple hours every day at high intensity to achieve that same goal.
Putting it All Together: Finding the Right Number
Now that we have examined the variables, we can think about how to more effectively answer the question of how much exercise we need per day to lose weight.
If you have a low caloric intake generally speaking, are planning on utilizing low intensity aerobic exercise and have a modest goal than you might be ok with 30-45 minutes of aerobic exercise a day.
However, if you love to eat, love to lift weights and also have an ambitious goal for weight loss, you’re going to have to spend hours per day working out to reach those goals.
The ultimate recommendation would be to accurately assess your starting point as compared to your goal, look at how much time you have to reach that goal, and then make a plan accordingly to reach it rather than rely on a standard number or cookie-cutter approach that doesn’t apply to every person.
What’s your biggest issue? How do you handle it – or can you think of any additional tips you can share with others if you don’t have an issue with this in your life?
Share them with us in our Comments – or share this blog post on Twitter or Facebook or wherever you feel it could help someone you know.
Cheers, Helene Malmsio
Related Reading: https://www.discoveryhub.net/how-to-burn-fat-workout.html
Losing weight isn't hard you just need to make a few lifestyle adjustments.
These changes are minimal but can add up to a huge difference when you are trying to lose weight.
Following the detailed information in this book will help you step by step to achieve your weight loss goals, on a healthy diet, that is safe to follow, and is based only on natural nutrition - no drugs, no processed / packaged meals or strange foods you hate!
Get a preview of it here at Amazon.... but you can also get it at Lulu, and iTunes as well
Just click on the cover or link to see the previews online:
One of the other very healthy diet books I have published looks at ways that eating raw food only can improve your health while managing your weight.
You can learn more here in the website guide for How to Start Raw Food Diet Plan or go direct to the book previews on amazon by clicking the link or book cover below:
"Power Tips" magazine is back!
You Get A Free Complete Self Help Report delivered to your email box every edition, plus you get a free PLR article and other great gifts!
SUBSCRIBE BELOW ... I promise you will want to USE what you learn!
I really want to know what you think of this site, this page, and to hear your tips or suggestions about it.
So please share your story or simply add a Comment in the comment box.
If you feel that the information on this page has been useful to you please give it a Like or share it with your friends - thanks!!
"You are a life Saver!!
I recently discovered this site and I can tell you that my life
has not been the same. I now come here EVERYDAY and spend at least 1
I used to spend that time browsing online fashion and beauty
magazine which just means that I spend more. Now I have replaced that
habit with coming here.
In future I will think about contributing articles as well. Thank you! Thank you!! Thank you!!! and God bless"
Amazon and the Amazon logo are trademarks of Amazon.com, Inc. or its affiliates. As an Amazon Associate I earn from qualifying purchases. Product prices and availability are accurate as of the date/time
indicated and are subject to change. Any price and availability
information displayed on [relevant Amazon Site(s), as applicable] at the
time of purchase will apply to the purchase of this product.