Calories And Cardio Required to burn 40lbs in no more than three months…hopefully

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Joined: Nov 13
Posts: 3

Posted: 01 Jan 2014, 18:41
Hi If I cut my calories by 500 and do one hour of cardio a day is that enough to reach this goal? Or do I need two hours of cardio a day? thanks for your ideas

Joined: Jan 14
Posts: 5

Posted: 01 Jan 2014, 18:57
Hi Catbrook, that's about 3-1/3 lbs per week which is pretty extreme, and with only cardio you might finish up a bit droopy! Some weight training for the extra hour might be better. There's an earlier post below that has photos showing the difference. Good luck and look after yourself.

Joined: Nov 13
Posts: 273

Posted: 01 Jan 2014, 19:12
First let me say that it’s possible but not recommended, second you would have to burn 8166 calories in exercise alone every week or 1167 calories every day just by running, that about 10 mile every day.
When you run you don’t really count the time but the distance and the speed you running at or the time it takes you to run every mile, but on average every mile ran is 100 calories, this is without me knowing other variable like age weight and diet.
And even if you could do this you still would not lose 40 pounds of fat but 40 pounds of fat and muscle.
And you can’t just go run 10 mile your first time soooo.

I really don’t know you physical fitness level so I don’t know what to recommend you.
But you can never go wrong with Low Impact cardio like, stationary bike, walking, swimming that way you can do both high impact like running and some low too.
You can also try and do some resistance training too.

good luck.


Joined: Sep 12
Posts: 1

Posted: 05 Jan 2014, 11:01
Simple math: 3,500 calories = 1 pound. Adjust exercise and diet to enable you to burn 3,500 calories more than what you take in. Medical personnel will say don't lose more than 2 lbs per week. So, provided you burn 7,000 calories more than you take in per week, you'll lose that 2 lbs.

US Army physical fitness manual will tell you that your workout intensity should not exceed your Training Heart Rate (THR) to prevent injury. Here's how to calculate your THR:

THR = Training Heart Rate = (70% x HHR) + RHR
HRR = Heart Rate Reserve = MHR - RHR
MHR = Maximum Heart Rate = 220 - Your Age. (220 is a constant.)
RHR = Resting Heart Rate = Heart Beats Per Minute when body at rest.

RHR = 66 bpm when person is at rest (sitting in their lazy boy).
MHR = 220 - 45 years old = 175
HHR = 175-66 = 109 bpm
THR = (70% x 109) + 66 = 76 + 66 = 142 bpm

So, the 45 year old man with a 66 bpm heart rate at rest should work out at an intensity of 142 bpm. Anything more will only cause injury. Anything less is not less efficent/effective.

Now, all you gotta do is keep 142 bpm for an extended period of time regardless of the exercise. So, treadmill exercise, it doesn't matter if you're running at 9 mph for x minutes or walking 3 mph on an incline of 10 degrees carrying two 5 pound weights. All that matters for intensity is to maintain the THR throughout the exercise (example: 20 minutes).

If you have a good treadmill or a sports watch, it'll convert your BPM intensity and weight over to a more accurate count of calories burned.

Now for your goal:

40 lbs in 3 months (12 weeks) is 3.333 pounds/week. So, just to put it out there, medical personnel will tell you your goal is too aggressive right off the bat. But let's crunch the numbers anyhow.

3,500 x 3.333 = 11,667 caloric difference per week or 1,667 caloric difference per day.

So, if you're diet is 2,000 calories per day then your exercise should be 3,667 per day theoretically.

In the example above: I know for myself it takes me 40 minutes at 142 BPM to burn 500 calories. So, if I was to accomplish your goal, I would have to work the treadmill for 5 hours per day (or something equivalent like work a construction job all day long moving concrete and bricks).

Actually, it might be less because your body burns calories all day long, even when you sleep. So, you could crunch the numbers for that to get an even more accurate count.

You might want to use a supplement like Bladderwrack to increase your metabolism to help burn your fat more efficiently. You can get Bladderwrack at your local natural foods grocery store or a pharmacy. It'll effect your thyroid though.

Okay, so this is an oversimplification of the weight loss and it's a good start but then you'll need to consider what kind of food you're taking in too. Here's a good article explaining why:

Article's bottom line: Calories in, calories out does work for weight loss but you also have to consider metabolic issues too (No carbs in your diet. Eat only protein, veggies, and fruit.) Atkins diet does work pretty effectively.

I believe in the best diet is the Traditional Chinese Diet. Read the book "The Tao of Eating" and you'll know the "ancient Chinese secret". Seriously, it has changed my health in so many ways that I don't have enough paper to write about it.


Joined: Nov 13
Posts: 3

Posted: 06 Jan 2014, 21:46
So if my BMR intake is 1700, (i'm 5'6 at 140lbs) I cut it to 1200 that gives me 500. And if I exercised for the rest of the calories, id end up with over a 1000 calorie deficit. I do try to eat low carb/low sugar but I have a weakness for grains/potatoes. When I indulge I try to pick good ones like rice, buckwheat etc sweet potato.
If I cut 500 and exercise say 700 thatd be 1200 deficit daily. Id be able to reach this goal I believe this way.

Joined: Nov 13
Posts: 273

Posted: 07 Jan 2014, 08:53
Yes it’s possible to do, but maybe if you do it a little slower you would get better results.

By going down in weight so fast you’re going to lose a lot of muscle mass too, but if you go down in weight a little slower you can prevent some of the loss and of course this will make you look better in the long run.

Joined: Sep 09
Posts: 1,995

Posted: 07 Jan 2014, 09:21
Everything is possible in theory. You could do this, but my bet is that you're not gonna want to do this every single day for three months straight.
The risk of failing such a project is massive.
What's the hurry anyways?

Visit my website:

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
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I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.

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