How Long to Burn 1 Pound of Fat
For 1lb of fat how long do I exercise for?
Just how much exercise must you do to lose weight? Brace yourselves, you won’t like what you are about to see:
To lose 1lb of fat, you need to burn about 3,500 calories.
That’s six hours of running on a treadmill (600 calories per hour), seven hours riding a bike (500 calories per hour) or eight or nine hours of fast walking (450 calories per hour).
In food terms, it is the equivalent of two large bowls of spaghetti carbonara, five bottles of wine or about 10 chocolate bars. If you had a chocolate bar every day beyond your body’s calorie requirement, you would gain about 33lb of fat within a year.
However, if you walked fast for an hour every day, you could lose 52lb in a year. It’s simple: if you like to eat and you don’t exercise, you’ll get fat.
A female body needs an average of 1,800-2,000 calories per day (a man’s needs 2,300-2,500) to survive comfortably.
If you drastically reduce the amount you eat, you are in danger of slowing down your metabolic rate. But if you increase your activity rate, you will be burning unwanted fat reserves with gusto.
The most effective way to create this good-energy deficit is to exercise consistently, using a combination of aerobic activities (running, walking, swimming), maintaining a moderate-to-high heart rate for 45 minutes, and 15 minutes of high-repetition exercises that focus on your the main muscle groups (chest, back, and front and back of the thighs), using weights.
So, if you want results, you must commit to a regular programme of at least three hours of aerobic work and weights, per week.
There are no short cuts, I’m afraid, particularly if you are partial to the odd bowl of spaghetti carbonara.