You must burn 3,500 calories to lose one pound!

The most practical of the high calorie burning exercises is probably running. There are some exercises that are slightly more rigorous but none are more accessible than running which just requires a good pair of sneakers and some open space.  An average adult male who runs 3 miles will burn approximately 300 calories which is enough to offset eating 3 slices of cheese pizza.

Exercises such as swimming, football, and kayaking are good aerobic work outs even though they burn about 1/3 fewer calories than running.  Slower moving activates like yoga and walking will burn calories at an even slower pace.  Use our calories burned calculator to learn the different calorie burn rates of your favorite exercises.  After tracking your various activities for awhile you will soon learn how to lose weight faster.  Natural weight loss is always preferred to alternatives like surgery or pills.

For those looking to burn the maximum amount of calories in a short period of time the best thing to do is to throw on a weighted backpack and go run up hills until you drop.  Even 30 minutes of this intense activity can burn 400-500 calories.

The best thing about exercising regularly is it continues to pay dividends.  This happens because it raises your metabolism which in turn increases your body’s resting calorie burn rate.  A personal trainer can help you calculate your Basal Metabolic Rate (BMR) and Body Mass Index (BMI).  These measurements will help you manage weight loss. You’ll notice that your Basal Metabolic Rate will improve as your activity level rises because you’ll be burring more calories while resting. If you want to know your burn rate while you exercise chose a calorie burn calculator from our recommended selections to the right to calculate calories burned while you are training. Most are lightweight mobile devices and easy to use.

A benefit of strength training is muscle gain which further enhances calorie burn.  In fact, you will burn an extra 50 calories per day for every pound of muscle you can add.  Consider that adding just a few more pounds of muscle is equivalent to running 1 mile every day in terms of calorie burn.

To jump start this effect focus on your body’s largest muscle groups.  These 5 weight training exercises are good places to start; Bench Press, Squat, Clean, Row, & Deadlift.  The calories burned calculator does not show these as particularly intense calorie burners while you are performing them but remember the real benefits come later when your muscles gain mass and consume more calories.

Alas, there is good news for those of you who can’t stand to exercise.  You burn about 80 calories an hour just being you! So it is possible to lose weight without exercise.  It will just take longer and you’ll have to control your calorie intake (must be less than 2000 for men, 1200 for women) more closely.

There has been a lot of news lately about miracle fat burning drugs like Adipotide.  You should remember that all the free pills in the world won’t be as healthy for you as daily exercise.