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Samson's Guide to Weight Loss

Hi, My name is Samson Phoenix. I'm a Phoenix Personal Trainer and the world famous How to Get Skinny blogger. Today I'd like to talk to you about weight loss. Right off the bat I've got to tell you that losing weight is easy and that you can do it! The truth of the matter is that anyone can lose weight; kids, teens, adults, seniors. It doesn't matter what your age or genetic are you can lose weight. So get excited, get your hopes up, and and get inspire because I am going to show you how to lose weight and I am going to motivate you to do it!

Weight Loss 101

So let's jump right into it. To know where you are going you've got to know where you are at. So You've got to answer 3 questions;

  1. How much do I currently weigh?
  2. How many calories a day do I currently eat?
  3. How many calories a day do I currently burn?

Here's a fun fact: Did you know that for 5 foot 8 inch 30 year old woman to maintain a body weight of 125 pounds she need to eat less than 2200 calories per day and exercise for a least 30 minutes.

To change how much you weigh you need to change how much you eat. To gain weight let's say for building muscle you need to eat more calories and do less cardio exercise and for losing weight lets say for burning fat you need to eat less calories and do more cardio exercise. The cardio exercise helps you burn off the calories and once your calories have been depleted your body will burn fat. To burn 1 pound of fat you need to burn 3500 calories. So lets do the math to burn a pound of at a week we need to burn 500 calories per day 500 calories x 7 day = 3500 calories.

Here's a fun fact: For me to lose 15 pounds of fat I'd have to burn 52,500 calories. To burn 52,500 calories I could

  • Walk for 201 hours at 3 mph or
  • ride a bike for 152 hours at 10 mph or
  • play golf for 152 hours (no golf carts allowed) or
  • jump rope for 64 hours straight

So now we are starting to figure out the numbers. Lets set some goals. Are first and most important goal is; How much wait do we want to lose? What ever weight you want to lose mutiply that by 3500 and that will be the amount of calories it will take to lose that weight. So let's say you want to lose 24 pounds of fat. Then you'd multiple 24 x 3500 = 84,000 calories

So how long is this going to take? Well that all really depends on you and how much effort you are willing to put into your weight loss. For my clients I like to get them to burn at least 1000 calories per day that way they are burning 7000 calories per week 7000 x 12 weeks = 84,000 calories or 24 pounds of fat. Once you have reached your goal you can ease up on the intensity of the diet and exercise. But make sure you don't get lazy and think because you lost all that weight that it won't come back. You have to maintain a certain amount of calories if you exceed those calories once and awhile it's okay but do it to often and you will balloon up!

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