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How Many Calories Should You Burn for Weight Loss

If you depend on classic aerobic cardio to lose weight, you probably spend 30 minutes on a machine trying to burn a set number of calories. But it works? Does burning 500 calories a day make you lose 1 pound of fat a week?

Well, according to science, it should. But if it did, you probably wouldn’t be reading this article yet.

I was writing a column on fat loss myths for Men’s Fitness magazine. Here’s a classic weight loss topic I covered.

Myth: I need to burn 500 calories per workout to lose fat.

Truth:

Perhaps one of the worst fat-loss inventions was the calorie-counting monitor on treadmills, elliptical machines, and stairmasters.

For this reason, millions of men and women now obsess over the number of calories burned per session. You’ve probably also been one of those people, watching it creep so slowly during a session of slow cardio. All the while knowing you can blow away a 30-minute, 300-calorie treadmill session with one swipe of the Krispy Kreme hand.

Too many people are brainwashed into thinking that if they don’t burn 300-500 calories per session, they won’t lose fat. After all, that’s what you’ve been told over and over again in those fluffy fitness/fashion magazines.

The problems with this approach to fat loss are numerous. First of all, it’s hard to tell if calorie counters are accurate. A story on CBS News showed that cardio machines overestimate calorie burn by up to 20%.

Next, depending on slow cardio for advanced fat loss is relatively useless and inefficient to say the least. It takes a long time to burn a lot of calories, and one study showed that men who used cardio alone to lose weight had a reduced resting metabolism. You’re basically zeroing in on calorie burn by relying only on cardio. On the other hand, guys in the same study who used strength training didn’t experience a decrease in metabolic rate.

So what is the solution to burn fat in a faster and more efficient method? The answer is to use strength and interval training to burn fewer calories in less exercise time, but with a more intense form of exercise.

Your body will burn more calories after exercise (when you use intervals) than when you do slow cardio, and your metabolism will stay high. Some experts refer to this as the afterburn effect. How do you do the intervals? Well, you could sprint for 30 seconds and rest for 90 seconds and repeat for 6 sets, preferably using the bike or treadmill if you’re experienced.

Within that short amount of time the intervals will have your muscles going crazy with activity (I call it metabolic turbulence). This insane metabolism boost causes you to burn a lot of calories after exercise to get your body back to normal. The upshot is that you’d end up burning more fat and more calories in the post-exercise period as your body tries to keep things in check.

Now there’s a time when you want to count calories, but that’s when you count and determine how many calories you eat per day. Again, you can wipe out an entire workout’s work in less than a minute by just eating junk. Without structure and discipline in your diet, there’s nothing even my programs can do to help you lose fat.

Then practice nutrition control and interval training. These are the two anti-calorie counting methods that will help you lose fat and slim down.

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