Your Questions About Better Weight Loss Biking Running

by Maricela on February 9, 2013

Charles asks…

What is a good way to double how many calories I burn and burn calories quickly?

I’m 15 and I’m trying to lose 15-20 pounds before the end of the school year (June 5th). I have exactly 2 months from today. I really want to feel confident with myself and the way I look. What are some exercises that will burn calories fast for optimal weight loss?

Maricela answers:

Exercises that burn the most calories, in descending order of most calories burned:

1. Cross country ski
2. Run
3. Bike
4. Swim

The cruel irony is that you have to be in pretty good shape to burn the most calories. Burning food/fuel/calories requires oxygen. Your cardiovascular system delivers the oxygen. It takes the average couch potato a couple of months to get in good enough condition to burn a lot of calories.

Maria asks…

What’s the best: running , elliptical , spinning class or stationary bike for weight loss and toning?

i want to loose a little bit of weight and tone my legs and butt and mid section
anyone knows which is most effective?
any tips on nutrition for weight loss too?

Maricela answers:

HI! The best is running and try to add some swimming in your routine because these two aids to help every single muscle in your body and it is very good for toning and weight loss too, and regarding for nutrition tips, you must go to a dietician and or t o nutritionist near you to have a proper intake of proper foods that will aid to your weight loss.

Lizzie asks…

What is a good way to start losing weight?

I’m 5’2 and 149 lbs, and i know that i’m slightly overweight. I eat pretty healthy but i dont really work out or anything… i’ve had a busy year with school and stuff. i want to know the best way to start my weight loss journey.
ive been thinking of riding my bike for half an hour a day to get me started, what do you think?

thankyou so much this means heaps!

Maricela answers:

This tips is long but it help me a lot i hope it help u too!

Cardio exercise and eating breakfast fruits, whole grain cereals and egg-white are great options help boost metabolism which help lose weight faster & burn more calories so eat egg in every morning omelet or boiled etc..to get protein which important for your body for losing weight
stay way from junk food, fries

Do 30 minutes of cardio training [dancing, jogging, aerobics, yoga , running, bicycle, swimming, kick boxing … ] and 30 minutes of strength train [weights, arms, setup, crunches for abs, legs workout and stretches]
workout 3-6 times on week. 30min or 1-2 hours

# Walk 30 minutes a day ?no excuses
# dont set watch TV or computer more than 2 hours stay active.
# Be aware when you eating dont eat front TV, Eat when you are hungry & eat slowly
# Restock your kitchen with healthy food
# dont skip meals eat every 4 hours & eat 3 healthy small meals & 2 healthy snacks instead 3 big meals
# Eat when you are hungry & eat slowly, chew more!
# Reduce portions by using smaller plates & bowls (9 inch diameter instead of 11+ inch)
# Eat 9 handfuls of vegetables more than fruits each day also eat 1 small handful nuts
# you have to learn about calories you should take, look & learn label on sodium,sugar,fat,carb,calorie and read ingredients
# Avoid trans fat in label (Avoid partially hydrogenated oils,Shortening, palm kernel oil and coconut oil) and saturated fats at all cost
# Avoid white food such as enriched wheat flour/white flour (white bread and rice, potatoes,white starches – white pasta, crackers, cakes,donuts,pizza ,and simple sugar, including high fructose corn syrup. Sugar, sugar, sugar. The #1 killer for trying to lose belly fat, get a 6 pack, or achieving that flat, tight, sexy stomach. Avoid high fat foods (butter,margarine, cheese, milk ) go for low fat
try to avoid processed or refined carbohydrates
# Drink one or two glasses of water before a meal to help fill you stomach with fewer food calories
# Eat less fat ,sugar and your sodium (salt) recommends less than 2,300 milligrams of sodium daily梩hat s about 1 teaspoon of salt. Our bodies needs (about 1,500 milligrams) .
#Fifteen percent of your calories should come from protein, 25 to 35 percent from fat and the rest from carbohydrates.
# Fruits, vegetables, whole grains, low-fat and nonfat dairy, legumes, fish and lean meat should all be incorporated into your diet.
# Soybean, canola, olive, safflower, sunflower and corn oil are all healthy oils you should use when cooking and preparing foods.
Also, cooking medium heat is ideal but oil alone is not recommended.
# All fresh vegetables and fruits, such as green leafy vegetables and greens, broccoli, cauliflower, green beans, carrots, tomatoes, etc. Eat plenty of fiber-rich vegetables (dark leafy greens梘ood; corn–not so good), beans (all of them), and fruit (apples, pears, peaches, and berries have a lower GI than tropical fruits, like papaya and mangoes).
# Complex Carbohydrates
* Whole grains, pastas and cereals, brown rice, whole wheat bread, oats, millet, barley, kasha, cornmeal, polenta, etc.
# Stop eating 2-3 hours before bed time & dont eat carbs on dinner and sleep night 8 hours,
# Fill up 25-30 grams of fiber.
#Drink plenty of water before, during & after workout it increase your muscle tone is also important to lose weight keep hydrated, drink 8 glasses of water
# dont eat under than 1,200 calories
# if you take in more calories than you burn through daily activity and exercise you ll gain weight__regardless of whether those calories come from good natural foods or bad processed meals. It,s that simple: Eat less exercise more,
Best Fats; Monounsaturated Fat Foods
* Avocado * Oil (canola, olive, peanut, sesame) * Olives (all)
* Nuts * Peanut butter, old-fashioned * Sesame seeds

Good Fats: Polyunsaturated Fat Foods
* Margarine (first ingredient is polyunsaturated oil)
* Mayonnaise (regular or reduced-fat)
* Nuts (walnuts) * Poultry
* Oil (corn, safflower, soybean, cottonseed)
* Salad dressing (regular & reduced-fat)
* Seeds (pumpkin, sunflower) * Liquid Vegetable Oil * Eggs * Meat

Bad Fats:Saturated Fats ( no more than 7% saturated fats)
* Bacon & bacon grease * Cheese * Milk
* Butter (stick, whipped, reduced-fat) * Eggs
* Coconut Oil * Cream * Cream cheese
* Ice cream * Lard & salt pork * Palm kernel oil * Cocoa Butter
Good Luck and Take care 🙂
Bad Fats: Trans Fats (no more than 1% trans fats)
look in ingredients Partially Hydrogenated Fats or Shortening
* Margarine (stick) * Nondairy creamers * Baked Goods
* Fired Foods * Also Found in Naturally In Meat & Dairy Products In Small Amount

Daniel asks…

will running four miles a day for 30 days give me good weight loss results on a 1000 calorie diet?

Getting married in six weeks and am starting a low caloric diet ranging from 800-1100 calories a day. I want to run two miles am and two more after work in the evening. Will i lose weight?

Maricela answers:

The plan you have now will put your body into starvation mode and will be difficult to stick with when you start to experience extreme cravings.

You would be better off running 4 miles consecutively a day and eating 2000 calories. You need to exercise at least 30 minutes in order for your body to switch to anaerobic mode. It is during this mode that your body will begin to convert stored adipose tissue (fat) into glucose for energy. A two mile run at a slow pace will take 20 minutes at most (10min/mile) so it is not enough. If you cant run 4 miles, run two then hit a bike or elipitical.

The four mile run will put your caloric needs at about about 2800 per day if you are avg, which is 800 cal more than you would be taking in (if on 2000 cal diet) This will equate to 1.6 pounds per week. It is a lot more feasible and you are less likely to binge eat at the first site of double chocolate fudge cake. 1 1/2 pounds a week is impressive and will show immediately after six weeks.

With all of this being said, if it takes 30 minutes to enter anaerobic mode, and you only go for thirty minutes, you aren’t helping yourself much. Most nutritionists will agree that a person requires 60-90 minutes a day to acheive weightloss, while 30 minutes a day is required to maintain weight. What you eat obviously plays a part but, most people get stuck on the exercise thing.

60-90 minutes!

Laura asks…

I want to lose some weight before my big wedding day in Sept. 08. I eat healthy foods but I want to start?

exercising. How fast will my results show and how much weight is possible to lose just by incorporating exercise into my life?What types of exercise work best for weight loss?

Maricela answers:

Eating several (5-6) small portion meals of everyday healthy food per day, along with exercise, will burn calories faster and build your metabolism in a short period of time, without dieting or counting calories.
You will lose an average of 2-3 lbs per week
(eat about every 2 hours)
Meal suggestions:
piece of fruit
bowl of cereal (high fiber low sugar)
bowl of oatmeal
string cheese, summer sausage
cottage cheese/yogurt (lowfat)
tuna/turkey/ham sandwich (lettuce, tomatoe)
pizza
soup
salad
raw veggies
boiled eggs
popcorn
Always eat a good dinner (small portions)…fish/meat (bake, broil, grill) potatoes/pasta/rice, veggie…your body needs carbs, protein and vitamins to stay healthy…cooking with olive oil is best.
Low calorie sweets…sugarless candy, ginger snap cookies,
fig bars, 100% juice popsicles
Drink plenty of water (6-8 glasses per day)
Drink milk (low fat) or 100% juice/water with every meal
(no soda pop or flavored drinks)
Stay away from munchies, fried & fatty foods (no fast-food)
Never eat before going to bed
“Daily” simple and cardio exercise (30 min. Per day) like walking/hiking, running, biking, kick boxing, swimming, jumping jacks, aerobics, dancing and playing any games that uses a ball, will shed pounds, tone your body and keep it fit.
Food is fuel, energy for the body, if you don’t exercise to burn the energy, it turns to fat…fasting or skipping meals lowers your metabolism and forces the body to hold on to calories/fat, causing headaches, fatigue and weakness…weight loss pills damage your organs leading to diabetes, kidney and heart disease, even death.
Losing weight at a healthy pace along with exercising everyday you will feel and look so good. (over 30 lbs by sept)
Here is a great site to target specific muscle groups for abs, butt, hips…
Take it easy in the beginning to avoid overworked sore muscles.
Http://www.shapefit.com/training.html
(scroll down)

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