How much calories per day to lose some fat ?

Question

I am 5'11 weight about 185 . Gained 20 pounds since the summer because only been going to the gym and no bike so only getting fatter and more muscle . Right now i eat about 2000-3000 calories a day (sometimes more sometimes less).
I go to the gym arround 3-4 times a week. When i run for like 45 minutes at at like 185 heart rate(wich is cardio for my age 17) i still only burn like 750 calories . Summer is back so i will start biking for 2-4 hours at least 5 days a week . The thing tho is that i eat about as much everyday bike or no bike and gym or no gym . Should i only eat more on days where i do exercice , the day before or the day after ? How many calories should i eat ? And i should cut dessert right ?
And could anyone give me average calorie burn for daily activities .

Answer 1

you dont have to caunt calories burned - count time.
when doing cardio - heart rate has to be in between the beginning of fat burn rate and go up to cardio rate (dont do it on cardio rate)
eat about the same amount of calories every day except after work outs get some protein to repair muscles.
find calorie/fitness calculator on the net, enter all your stats and it will tell you how many calories you need a day to maintain, take off 300-400cal off that number and thats how much you need to lose.
dont try to lose more than 1-2lbs a week - its not healthy to lose more.
eat 5-6 small meals a day (eat every 2-3 hours)
5-8 servings of fruit and veggies a day
8 glasses of water
have complex carbs for breakfast - they give you energy
have lean meat (protein) for dinner - repairs muscle
cardio exercise 4-6 times a week for 30-50min, light weight training
dont consume foods that are made of white flour (white bread, cakes, past etc.), sugar loaded foods (cookies, icecream, candy etc) and nothing fried - no junk food.

Answer 2

There is an awesome website I use for getting my calories burned, you put in your weight and height and what kind of lifestyle you have, sedentary or light work or hard work....etc...and then you select the activities you done that day and it tells you how many you burned...there is also an area to put in food ate and you can get your calorie count by doing that because I know you said that you wat 2-3 thou a day but you may find you intake more hidden carbs if you keep it in a journal...I would aim for less on days when I wasn't biking. But around the amount you are currently eating on days you are doing the cardio.

You need to compare on the calorie page what you have burned and what you intake and if you burn more than you put in you will lose weight!!! GOOD LUCK

Check out www.fitday.com it is free

Answer 3

Here's my Weight Loss Program through Body Building and Nutrition. It works!
If you want to lose weight, Don't Use Diet Pills. 
They are bad for you. Most of them are just a scam or they are addictive. Counting calories is a pain in the butt.  It will drive you nuts. But, losing weight is simple. You just have to do the right things. 
 Fad diets sometimes work but, you can be sure that at least 25% of the weight you lose will be muscle. Then when you stop the diet you will gain back all of the weight you lost but no muscle. So, you will have 25% more fat than you did before! Fad diets just
aren't worth the bother. 
 Fasting or skipping meals will teach your body that famine is about to happen and your body will begin to store more fat to get you through the next period when food is not available. 
 Here's a simple trick that can help you lose weight without doing anything else. Drink a litre of water as soon as you wake up in the morning and then drink two more throughout the day. You'll notice a difference the first month. 
 Here's a better way. For every pound of muscle that you add your body will burn 3000 calories (1lb) of fat every day. That means that just by having an extra pound of muscle on your body you will burn a pound of fat every day! So, add muscle! 
 This is the fastest way to add a pound of muscle. Squats and Pushups! You do them on alternate days; squats one day, pushups the next. And you do them SuperSlow style. That is, you do the easy part twice as slow as the hard part. That way you fatigue the muscles quickly. Then you rest the muscles for 48
hours which gives the body a chance to make new muscles.
Squats should be done with a wide stance and all the way to the floor. Pushups the with palms shoulder width apart and all the way to the floor, then all the way up. Use the full range of motion of the muscle group you are trying to develop.
The idea is to tire the muscles out completely so do a set of squats until you can't do another, then rest for a couple of minutes and do it again. Do that 3 times and you're done for the day. The following day, don't do squats but do pushups. Do them the same way,
go down twice as slow as you come up. 
 You will lose weight fast, unless you add more junk food and fat to your diet. Instead, eat at least 5 to 7 different raw vegetables and fruits every day. Cut out anything that comes in a bag or package. Cut out all processed foods, soft drinks and sweets. Eat more grains and less red meat. Check out the Food Pyramid.
 If you really want to give your body the best
possible chance to be healthy and fat free, go to infinity2.com and order their weight loss formula and Essentials for Life. That will give you all the vitamins, minerals, antioxidants and probiotics that your body needs and will keep you feeling better and healthier. They also have a Proteabolic Mass Formula for serious athlete who want to build muscle mass quickly and safely. 
 Weight loss without exercise is not good. You need to eat healthy, exercise and get your rest. You will feel better, look better and be healthier. Try it for a week. You will notice a difference. You will feel better and that will motivate you to continue. 
 Losing weight only in specific areas of the body is impossible.  You can't just lose weight around the belly, for instance. 
 If you want tight, rippled abs, do crunches and leg raises every other day the way I described above. 
Good luck!
Cheeck these links: http://en.wikipedia.org/wiki/Food_guide_pyramid
http://www.infinity2.com Sponsor ID 3290988

Answer 4

I found the book to be very informative and easy to read.

I've lost 17 pounds in 12 days, I'm just concerned that I'm losing too much weight, too quickly. I will admit I haven't followed the guide exactly. I'm not sticking perfectly to the listed foods and meal plans (but mostly) and doing very little exercise, but the weight keeps flying off.

It clearly works and if I'd followed it exactly I think it would scare the living daylights out of me because of the amount that I'd lose. So thanks again for the information. I've never purchased anything like this before because they are usually full of trash, but 3WD has been a pleasant surprise.

Get started today!

Answer 5

You have to burn 3200 calories to lose a pound. It is better to have several (3 or 4) small meals a day, 500 calories or less, then to eat a couple large meals or nothing. If you do that and exercise you should lose weight, as long as what you eat is healthy and not empty calories like junk food.

Answer 6

I would say to cut your calories down to 1800-2100 to start since you are reaching 3000 a day. You don't want to send your body into a starvation mode. I'm not saying you are starving yourself but your body may think that. Don't cut out dessert, you can still have it but make it a healthy one. Fruit is a good choice. Stay away from the sugar loaded ones, that will most likely ruin the progress you made for the day, and besides fruit is better for ya anyway

Answer 7

100

Answer 8

Everyone wants to increase their bench push, but fitness center regulars and bodybuilders ultimately attack a level and struggle to raise these bench press numbers. Put down that magazine article on "how to increase your bench press by 20lbs. in 1 week," and look here https://tr.im/T3oWw .
Critical Bench is the right guide for bench and is divided into six sections.
The first information is working out that you need in building your muscles while going through the book.
Critical Bench emphasizes the significance of routine versions and explained in layman work out phrases, ensuring every bodybuilder studying the information may understand it.
 

Answer 9

Choose faster-paced varieties of yoga such as Ashtanga or maybe Vinyasa to burn more calories while also getting a good stretch.

Answer 10

Everybody needs to increase their bench press, but gymnasium regulars and bodybuilders ultimately attack a plateau and battle to increase these bench push numbers. Deposit that journal article on "how to improve your bench press by 20lbs. in a week," and look here https://tr.im/HqILp
Critical Bench is the perfect information for bench and is divided in to six sections.
The initial information is working out that you need in creating your muscles while going right on through the book.
Critical Bench emphasizes the significance of routine types and described in layman work out phrases, ensuring every bodybuilder reading the guide may understand it.