[–] dirkgently 0 points 4 points 4 points (+4|-0) ago (edited ago)
you trying to loose weight? if so just cut out 250 more calories and then burn 250 or cut 400 and burn 100. You don't have to burn them, you can just not eat them.
edit: and to answer your question, running about 2-3 miles plus some bodyweight training. can get close to that 500
Yeah, I'm about 15-16% b.f. and I want to get down to ~10% I think. I know eating less is an option but I already get somewhat hungry during the day @ 1800 so I'd rather not cut my intake any more unless I absolutely will have to. I hope I can go all the way down at 1800. The math says I should be able to but we will see in reality I guess.
[–] dirkgently 0 points 1 point 1 point (+1|-0) ago
What is your weight height? I have somewhere in the same range of body fat % but it's thrown off by my gut. I have like nothing through most of my body but it concentrates it my face and gut. I lift 5 days a week and and medium active the rest of the week, My maintenance level is about 2000, right now I am taking in 1200-1500 calories a day right now and I'm losing body fat. I will say that i have noticed that no matter what the calories are, if I eat carbs, I can not loose body fat. Maybe because I'm not running currently but that's just my experience.
Also when I was really shedding fat I ate like 800-1000 cal a day and you learn to be hungry, its pretty easy once you get over that first week. I almost look at it like the feeling of hunger is really my body digesting its own fat and that is a good thing.
[–] DelusionalHominids 0 points 3 points 3 points (+3|-0) ago
I ride my bicycle instead of driving. It burns calories and lessens the amount of damage I do to the environment.
So what you can do to start out is quick errands down to the corner store or whatever is in close proximity. Then when you're comfortable with that, make your rides gradually longer. If you're feeling comfortable with longer rides, set yourself up with a rear rack and something to carry things in, like a front basket, rear panniers, or maybe a rear basket of some kind. Then maybe one day you ride your bike to work or to do grocery shopping. Then just keep finding excuses to use your car less and less.
If you can get into cycling as transportation rather than something you do purely for fun or fitness, you're going to save yourself money in the long run, and you're going to find it easier to stay fit.
[–] DelusionalHominids 0 points 1 point 1 point (+1|-0) ago
I never even owned a bicycle before I got my driving license and a car. I stayed fit because I was in sports. If that's your age group, maybe you should think about joining a team. Between practice and games, you'll get more than enough exercise.
[–] TroubledVegan 0 points 2 points 2 points (+2|-0) ago
My favorite way is cross country running but I enjoy cycling or road run. I just like to do different things as the same thing gets boring
[–] cattarhero 0 points 1 point 1 point (+1|-0) ago
Try Russian kettlebells. You can get quick results without a big time investment. It doesn't take a lot of equipment and no gym membership is required.
[–] TheKnowledgeHammer 0 points 1 point 1 point (+1|-0) ago
After work, I go straight to the gym. Every. Single. Time. Don't ever stop.
[–] 1oftheguys 0 points 1 point 1 point (+1|-0) ago
It's still using legs, but burpees get more of the body involved.
[–] twomoreandatinkle 0 points 5 points 5 points (+5|-0) ago
Elliptical 45-50 min. Can't run any real distance anymore. (Kids, don't run on paved surfaces)
[–] ilikeskittles 0 points 2 points 2 points (+2|-0) ago
StairMaster. And I concur, don't run on paved surfaces.