“I don’t understand, I’m exercising every day and I’m just don’t seem to be losing weight!” If you haven’t said it yourself you’ll have no doubt heard it uttered by someone. One of the main motivations to exercise is often shedding some pounds, shaping up and dropping a size or two. However, there is often confusion about the link between losing weight and exercise. So how much working out do you have to do to lose how much weight? And do certain exercises battle the bulge better?

Whatever exercise and diet plan you follow the basic rules of weight gain are fairly simple. That’s not to say that they don’t get more complex of course! If your calorie intake exceeds the amount of calories you are burning you are going to put on weight. If your calories intake is less than the amount you are burning then your body will look to your reserves and you will burn fat and lose weight. With exercise you will be able to tone and keep you in shape too. Sound simple? In essence it is but without the right nutritional guidance and workout you might be putting in what feels like a lot of work for little weight loss return.

What exercise burns fat?
If you’re not working up a bit of a sweat then the chances are that you might be keeping fit but not melting your body weight. However, any activity uses up calories, but the more you workout and the less calories you take in, the higher the rate of weight loss. Cardio workouts simply speed up the process and provide cardiovascular benefits. An hour on the stair stepper will burn off over 650 calories, compared to just less than half that amount for a fairly brisk walk. High impact aerobics will use up over 530 calories each hour.

How much exercise leads to how much weight loss?
Your age, size and gender are going to impact the results, not to mention the intensity of your exercise. Spinning classes, for example are going to possibly yield a different result than a one hour leisurely bike ride. Recommended exercise amounts are at least 150 minutes of moderate aerobic activity each week and a couple of sessions of strength training. For every 3,500 calories you use up you lose one pound of fat, on average. The reason more intense exercise is favored is that it burns fat faster, using up more calories.

How you might not eat a lot but still get fat!
You only have to have a simple grasp of these few facts to see that even intense aerobics several times a week, while keeping you fit and healthy, might not help you lose weight unless you cut down on your calorie intake as well. If you exercise and cut down on calories then these two factors can work together. Many people feel as if they don’t eat that much but still don’t seem to slim down, regardless of an active exercise plan. Processed foods and ready made meals can contain more fat and be more calorie rich than you could imagine.

With a change in lifestyle, an understanding of your fuel intake and fuel burning activities, and with some guidance from fitness experts, losing weight can be not only achievable but satisfying and enjoyable.