How much do I work out to lose a lot of fat?

[juststrollin]

Ok so again, I am really confused about the process of losing fat, It seems like I can't work out too much or I'll gain muscle under the fat... I read that its not good to work out for more than a hour and a half of cardio interval training for the week, which seems like a little to me..

Should I do a heavy calorie deficit? I am 125 lb, and 5'1 with a bodyfat percentage of 26 percent :/And I eat a lot, so if i one day go over my calories drastically, what do I do? I ate 2k one day, and my calorie deficit is supposed to be1100... and I did lose the most face when I ate really low calorie amounts and worked out...

So I do situps and squats and treadmill right now along with some of those arm machines at the gym,

Could I not be losing fat because of the amount of calories I eat :/ Do I really have to work out at a deficit?
what else can I do for the most effective fatloss? while maintaing muscle?

[ShortCircuit]

Your BMR is about 1200 calories a day. This means that you burn 1200 calories per day just by existing. If you were to eat 1200 calories everyday, you would burn all of the calories you ate and end up having a calorie deficit of 0, and therefore, you would neither gain nor lose fat.

You are only supposed to lose 1-2 lbs of fat per week. 1lb of fat equals 3500 calories, and 2 lbs of fat equals 7000 calories.

I recommend aiming to lose 1 lb of fat per week, and exercising 5 days per week (resting on the weekends). This means you will need a calorie deficit of 700 for those 5 days.

As for how to achieve that: Never eat less than 1200 calories. Your body will cease functioning properly and it will be counterproductive. Instead, you should eat exactly 1200 calories and workout until you burn 700 calories for that day. Also bear in mind that you need to eat 100-125 g of protein every day to maintain your muscle mass. If you don't do that, your body will burn muscle mass and won't burn fat.

I advise you to eat meat, fish, eggs, or milk until you reach at least 100 g of protein, and then fill up the remaining allowance of calories with fruits and vegetables so that you have energy to workout.

Your workout shouldn't consist of much more than running and cardio, because weight lifting is only efficient for building muscle, not burning calories. If you have no specific goals besides losing overall body fat, it doesn't matter what your workout is, as long as you burn 700 calories.

You can try working out more than 5 days a week so you don't have to burn as many calories everyday, but I wouldn't recommend it.

[JohnDoe3000]

You lose weight in the kitchen, not in the gym... Not eating 1 candy bar (or drinking 1 tripple latte mocca "coffee") is the equivalent of more than an hour of highly intenive exercise.

If you want to maintain muscle while losing weight you need to increase your protein intake, but don't forget proteine contains calories too, so you'll need to cut out something else from your diet to compensate (preferably something that's mostly carbohydrates).

[LittleSally]

I'm just thinking running and swimming will help you most. And that's it. Also eat only foods you can actually find in the real world - not any processed crap.
Paleo...

[JenSCDC]

For _interval_ training, 90 minutes per week is a a reasonable upper limit. You can do at lot more volume of non-interval arobic exercise.

[jag_ix]

Stop being a piggy in the kitchen there it and maybe do some jogging and you'll be fine

[Anonymous]

Lose more calories than you're taking in. That's as simple as it gets :) how much you work out depends on how much you're eating