looking to lose weight , advice ?

[biohazard1]

Im looking to lose 25-30lbs , im 5'11 and weigh 195lb's

I dont have much equiptment to use , i only have a stationary fan bike. Do you think doing 10 miles on the bike a day which said i burned 500 calories ( i did this today and the bike has a little screen for distance , speed , calorie burning ). is this enough or what else do you recommend besides going on a strict diet. Im not very experienced with exercising techniques and diet techniques so im open for any advice. Ask if i need to leave for info

i want to try and lose it by the starting of summer which is late june.

-Ryan

 

[Wrangell]

Im looking to lose 25-30lbs , im 5'11 and weigh 195lb's

I dont have much equiptment to use , i only have a stationary fan bike. Do you think doing 10 miles on the bike a day which said i burned 500 calories ( i did this today and the bike has a little screen for distance , speed , calorie burning ). is this enough or what else do you recommend besides going on a strict diet. Im not very experienced with exercising techniques and diet techniques so im open for any advice. Ask if i need to leave for info

i want to try and lose it by the starting of summer which is late june.

-Ryan

In a nutshell, to lose fat, you need to lose calories. If you want to lose 1 pound of fat, you gotta lose 3,500 calories. So, you need to be aware of both what you eat each day in terms of calories to keep you at your current weight and also have some ballpark idea of calories you need to burn ( and do ) during exercise.

The number of calories you need each day to keep you at your current weight depends a number of factors such as age and actvity and weight and body fat % etc. etc. There are a number of different detailed ways of calcluating your daily needs. However, a rule of thumb I've used is that if you are moderatley active, you can do a rough " ballpark " estimate of the calories you need to stay at your current weight by mulitplying your weight by 15.25 ( for someone who is moderately active ).

So, you say you weigh 195 pounds . If we assume you are moderately active, your calorie needs are 195 x 15.25 = 2,973 calories/day. So, you need to consume about 3,000 calories a day to stay at the same weight you are now. Now, you need to confirm as best you can how many calories you actually are consuming each day to see if it is close to this 3,000 estimate. Some suggest to cut back by 20% from food .......which in this case is to cut 600 calories a day. Some say simply to cut back 300 - 500 calories a day But, again, there's no hard and fast rule on the exact amount to cut back. The thing to remember is, not to cut back on food calories too much relative to your overall daily calories such that your body feels as though it's fasting, because your body will respond by slowing your metabolism and or possibly using your muscles as a source of energy - and you don't want that.

Let's assume you did nothing else but added a bike ride to your current routine and you chose to ride it every day. If, for example, you did the same ride you metnioned above - where you burn 500 calories per ride - this would mean you'd lose ( in theory ) 3,500 calories every week ( 7 X 500 )...although I must say, riding 10 miles a day seems a bit much . Or, 1 lb. of fat a week. So, to lose 30 lbs. this way would take almost 8 months at this rate - late June is 2.5 months away Now if you lost 500 calories a day due to exercise as well as 500 calories due to less food, you could - in theory - double your rate by losing 2 lbs of fat a week ( (500+500) X 7 = 7,000 ) with a combo of exercise and reduced food calories, thereby losing 30 lbs in 4 months. However, the safest approach to fat loss is to try and keep it to somewhere around 1lb.- 1.5 lbs a week with 2lbs per week being the upper limit for those at heavier weight levels.

Again, this is a very simplified example, but it does underscore the role of calories and exercise can play in mapping out a fat loss strategy.
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