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Exercise for weight loss: Calories burned in 1 hour
Being active — either through physical activity or through a formal exercise program — is an essential component of a weight-loss program. When you’re active, your body uses energy (calories) to work, helping to burn the calories you take in with food you eat.

Whatever activity you choose, the key is to commit to doing it regularly. Aim for 30 to 60 minutes of moderately intense physical activity most days of the week. Moderately intense activity or exercise should increase your heart and breathing rates and possibly lead to a light sweat.

Have you ever started a fitness program and then quit? If you answer yes, you’re not alone. Many people start programs but stop when they get bored or results come too slowly. Here’s help staying motivated.

Set goals
Start with simple goals and then progress to longer range goals. Remember to make your goals realistic and achievable. It’s easy to get frustrated and give up if your goals are too ambitious.

If you haven’t exercised in a while, a short-term goal might be to walk five minutes once or twice a day. An intermediate goal might be to work up to 20 minutes of walking three or four times a week. A long-term goal might be to complete a 10K race.

Consider your personality
If you prefer solitude, walking, biking or in-line skating may be good choices. If group activities are more to your liking, try a class at a local fitness or martial arts center or join a volleyball or softball league. Involve your kids. Walk or bike with a group of friends.

Start slowly
If you push yourself too hard at first, you may be forced to abandon your program because of pain or injury. It’s better to start slowly and progress gradually.

Think variety
Vary your activities to keep boredom at bay. Alternate walking or biking with swimming or a low-impact aerobics class. When the weather cooperates, do your flexibility or stretching exercises outside. Play soccer with your kids. Join a health club to broaden your access to different forms of exercise.

Have fun
You’re more likely to stick with an exercise program if you’re having fun. If you’re not enjoying your workouts, try something different. Exercise doesn’t have to be drudgery.

Make exercise part of your daily routine
If it’s hard to find time for exercise, schedule workouts as you would any other important activity. You can also slip in physical activity throughout the day. Be creative! Take a walk during your child’s music lesson. Take the stairs instead of the elevator at work. Pedal a stationary bike while you watch TV at night.

Put it on paper
Are you hoping to lose weight? Boost your energy? Sleep better? Manage a chronic condition? Write it down! Seeing the benefits of regular exercise on paper may help you stay motivated.

Seek support
You’re not in this alone. Invite a friend or co-worker to join you when you exercise. Work out with your spouse or your kids. Take a class at a local fitness center.

Track your progress
It may help to keep an exercise diary. Record what you did during each exercise session, how long you exercised and how you felt afterward. Recording your efforts can help you work toward your goals — and remind you that you’re making progress.

Reward yourself
After each exercise session, take a few minutes to sit down and relax. Reflect on what you’ve just accomplished. Savor the good feelings that exercise gives you. This type of internal reward can help you make a long-term commitment to regular exercise.

External rewards can help, too. When you reach a longer range goal, treat yourself to a new pair of walking shoes or new tunes to enjoy while you exercise.

Be flexible
If you’re too busy to work out or simply don’t feel up to it, take a day or two off. Be gentle with yourself if you need a break. The important thing is to get back on track when you feel better.

Now that you’re enthused again, get moving! Set your goals, make it fun and pat yourself on the back from time to time. Review these tips whenever you feel your motivation sliding.

well body builders do a bulking up faze which is eating alot and liftin alot
then about 3 months before a competition they do a cutting up faze which is what you want
they still work out alot but they eat almost no carbs lots of protein like shakes

also by nitro pills becuase these make abke to work out for several hours at a time meaning you lose weight from all the work yet are still building muscle

Might be sort of difficult if you lift weights and strength train. Muscle weighs 1.5 times more than fat does, so a lot of your weight is probably muscle-mass. I’m no expert, but generally, When you lose fat and gain muscle, you tend to gain weight. If you’re looking to lose any extra fat without sacrificing the muscle-mass, don’t lift weights–try aerobic exercises, bicycling or jogging. It cuts fat without piling up more muscle, which makes it hard to tell if you’re losing or not.

Cardio and aerobics. That would be my guess.

You can’t. No matter what you are going to lose some muscle mass.

Take heart, you’re not actually losing muscle, you’re losing muscle size. Right now, your muscles are “wet” with excess fat. Once you dry those bad boys out (cut the fat), you’ll have a better idea of your actual size.

It’s generic advice, but here it is: Cut back, but don’t eliminate weight training. Do cardio at least 3 days a week for no longer than 45 minutes. Have a protein shake immediately after your workout to re-build any broken down muscle.

eat protein to build muscle, eat good carbs, and work out.

You should do aerobics ALONG with strength training workouts, eat more protein and you can minimize muscle loss.
When you loose weight, you will definetly lose fat and muscle but the amount of muscle you’ll lose will vary.

work out and eat proteins (maybe protein shakes) and healthy foods, don’t alot of fatty junk foods.

ok first of all.. watch what you eat.
1. eat a good breakfast,lunch, and dinner, so that you arent hungry imbetween.
2. if you are about to eat a snack, ask yourself, am i really hungry? or am i eating out of boredom? and if you really need a snack, try and eat something healthy like fruit or a smoothie, rather than fatty greasy foods.
3. also if you crave some sweets, chew a peice of sugarfree gum. (there are many dif good cravings) these arent unhealthy and will satisfy your craving.
4. ask your mom to buy you only healthier foods so you wont be tempted by unhealthy foods.
5. when you eat meals, eat slow. because if you eat really fast, your body wont have time to tell you your full, so you will over eat. so take your time, and you will eat less, the perfect amount your body wants.
6. as for workouts, just go out and be active with your friends. you could join a club sport. you could play volleyball, soccer, you could run, or walk, hike, or ride your bicycle.
7. i really suggest maybe walking a few mornings a week also. that should really help.

hope this helped.. good luck