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romeojr wrote:
screw heavy weights
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Everything else he said is true. It all depends on how much time you have. If you run at an 80% VO2 max, you can burn up to 500 calories in half an hour but if you run at a 60% VO2 max, it can take you up to two to three hours to burn those 500 calories.
With that said, a higher intensity workout burns just as many calories but in a shorter amount of time; the downside to that is that you can't maintain an intense workout for that long.
You can run at 80% for thirty minutes before you have to stop, but you can run/walk at 60% for up to five to six hours and end up burning 2x as many calories if you do so.
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So back to your question :)
Induce a 500 calorie deficit and work out atleast three times a week of cardio and lift weights atleast twice a week on top of that. As a healthy male in about their 20's, you need about 2500 calories a day. The formala for a general idea of how many calories you burn daily for males is:
66 + (13.7 x Weight in kg) + (5 x Height in cm) - (6.8 x Age in years)
The number you get is the amount you need when you do nothing but lie down all day. Add about 20% of that number for daily activities, 5-10% for digestion of meals, and maybe about another 10-20% for working out. Get that final number, subtract 500 from it and consume about that many calories a day...and you should drop 1 lb of fat in a week. Work out on top of that and you have definition and bulk.
Hope that helps! :)
