At it’s very basic level whether you gain weight or you lose it comes down to calories in versus calories out. One of my favorite fitness quotes to live by is from Will Brink of Bodybuilding Revealed, “Total calories dictate how much you lose or gain, and macro nutrient types and ratios dictate what you lose or gain.” That is to say that losing weight can be as easy as eating less, but losing weight can also mean losing muscle, which is typically not a result for which most people are looking. There are several variables, or factors that play a role in how many calories you’ll burn with any given exercise. Below is a graphic showing the amount of calories you’ll burn for some of the most common exercises. About Fit Desk JockeyFit Desk Jockey is a health and fitness oasis and community dedicated to the desk jockeys of the world!
We recently walked up Snowdon as a family and I wore my heart rated monitor, which showed that I burned over 1700 calories going up and 1300 coming down. Sign up for our free newsletter for lots of free tips on how to be a happier healthier you. FREE 30 minute simple fitness routine – no gym required and after that you deserve a story! Some people think running is the best way to burn fat and calories… a common thought among exercisers. Of course, this is perfectly reasonable as everybody who reads this article has a different situation. HIIT is a training style you can use with almost any type of exercise and with any level of fitness. The format of HIIT is simple, all you have to do is pick your choice of Cardio Exercise, decide on how long you want to work out for (let’s say 30-45 minutes) and then alter the intensity over the duration of your workout.
For example, if you choose 30 minutes on the cross training you would go at slow pace for 1 minute then sprint for 30 seconds then at a slow pace for 1 minute and so on for the 30 minutes of your workout!
The great thing also about HIIT is that it doesn’t take as long to burn a given number of calories than if you were to do a conventional slow and constant paced cardio. This HIIT workout gets progressively harder every week which will help to continually simulate your metablism and in turn burn body fat. If you have the aim of losing weight then complete your workout 3-6 times per week depending on your level of fitness.


If you find it getting boring which you mind find if you’re doing it 5-6 times per week then change things up. I hope you enjoyed reading our article today if you have any thoughts or simply would like to comment please fell free to add your opinion using the box below.
Sharing to social networks like G+, twitter or facebook not only makes your profile more interesting and usable but did you know it also helps other people who have similar interests to you find your profile, then connect and in turn share similar articles with you. Thanksgiving Day is not that far away and thoughts loom over the turkey and all its fixings.
Have fun and eat to your stomach’s content, but remember how much exercise it will take to burn those calories. Alonzo Mancha is a media enthusiast, video specialist and a contributing writer for several endeavors. Here at Fit Desk Jockey we even built a pretty nifty calorie calculator that can help you figure out how many calories you should be consuming daily to reach your fitness goals. While you’re eating less you still need to be sure that your getting the nutrients that your body needs to perform at its optimum level. That being said, unless one of your goals is to become the next fitness model, a little slip up once in awhile is not the death of your fitness goals and dreams.
It’s those days that often leave you scrambling the next morning for the best exercise to burn off the excess and get back on your fitness track.
A whole host of stuff about this can be found on the Living Streets website as featured in the image below.
Don’t forget if you want to lose weight as well, it will depend on the quality and quantity of food you eat. What I mean by that is if you’re told to do circuit  training (which in my opinion is one of the better fat burning exercises) and you don’t actually carry this workout out on a regular basis then the truth is that it’s not a very good fat burning exercises for you.
Some might live in a built up city where the gyms are packed when then they finish work and some might live in a rural area where walking or jogging would suit them much better than the long commute to do a gym routine. Feel free to choose the one of these best fat burning exercises and make sure that fits the above guidelines for you. HIIT over the course of your Cardio workout will help to burn more Calories and as a result more fat.


Why not do 10 minutes on the cross trainer, 10 minutes on the rowing machine and wrap thing up with a 10 minute cycling.
The whole point of trying to lose fat is to create a calorie deficit which can be done in many ways outside the gym.
Thanksgiving Day is also a day to give thanks, enjoy time with friends and family, and watch football. Exercises like the Turkey Trots make it possible to indulge to your heart’s content without adding on those extra pounds. Relatively minimal changes, for example 100 to 500 calories per day, have the power to change your body and your life in amazing ways. The whole idea being to help everyone get healthier, fitter and also to improve the carbon footprint. It was a great day, not only for exercise, but spending time with the family in the fresh air, instead of being sat in front of the TV.
The chart below is based on an hours exercise from doing very little to extreme calorie burn. Don’t let age, weight or anything else be a barrier, if walking is your starting point, then great. If its fun then is it’s more likely that you’re going to stick to it and that will be your own best exercise to burn fat! The delicious mashed potatoes and gravy is 300 calories and equals to 60 sets of 10 Burpees. It also has the benefit of giving you some vital exercise to get our heart rate working a bit harder, which can also help keep our weight under control.



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