An MMA core could be one of your most prized assets. Women see deep abs and they feel assured that you are strong and can take care of yourself. Instincts kick in and they are attracted because you can protect them and keep them safe. Functionally, they are right, MMA competitors use their abs to both create power as well as absorb tough blows. They can mean the difference between winning and losing. So what is the best path to a perfect core?

It’s widely known that a six pack is created in the kitchen not the gym, but an MMA core is different. Strong, deep, large abs must be built and it takes a lot more than a disciplined diet.

MMA fighters generally use giant sets when working abs. An example would be 4 sets of ab exercises with no rest in between sets. Planks, hanging leg raises, kettle bells and leg raises for example with no rest between sets is sure to have you gasping for air and in horrible pain. The workouts are brutal but effective. Still, there is more to getting an MMA core, a secret ingredient that separates the everyday from the champions.

Dr. Tom Deters, from www.jiujitsumania.com is the real deal and knows the missing ingredient for so many athletes. Tom was Sate Collegiate Power lifting champion and Silver Medal winner in Brazilian Jiu Jitsu National Championships. But he is probably most widely known for his time working with the great Joe Weider as the editor in chief, publisher and executive vice president of Muscle & Fitness, Flex and Muscle & Fitness Hers. His credibility can be further demonstrated by the hundreds of articles he has written on strength & conditioning performance nutrition.

In Dr. Deters opinion, this elusive secret ingredient for mma core is finally making it to the mainstream. His frustration with the medical community is shrinking as he sees them finally start to catch on to the cutting edge information that professional athletes have understood for so long. Finally the medical community is getting past their lack of scientific understanding and becoming more progressive with their recommendations.

Deters says “Given mountains of research, to think supplements aren’t critical is crazy.” In his new passion, Brazilian Jiu Jitsu, the norm is to teach “technique over strength” but Dr. Deters knows you can have both technique and strength if you eat right, exercise and leverage the power of supplements. The secret ingredient for mma core are supplements like creatine and glutamine that make gaining strength and recovering faster your edge in getting bigger, faster, stronger than your opponent.

Next post: Benefits of Sleep: sleeping and sleep health

Deltoid exercises for a nice v-taper should incorporate rear deltoid exercises to ensure you are hitting all angles of your shoulders. “The shoulder muscles are really the muscles of love and war”, says Nancy Etcoff Ph.D., author of Survival of the Prettiest. Strong shoulders literally sweep women off their feet.

Here’s how you can expand yours from every angle.

To achieve the wide, thick look that maximizes your v-taper, you must hit your delts from all angles. What this means is targeting the front, middle, and rear delts for complete development. This post outlines the deltoids workout with strategy tips to help you broaden and thicken your shoulders like when you were a teenager.

First Pre-exhaust Your Delts With Lateral Raise Supersets

Doing this isolation movement before over-head presses and upright rows serves as pre-exhaustion for your delts. Your goal is to warm up the entire shoulder region and pre-fatigue each head before your compound lifts. Another good reason to warm up thoroughly before hitting the compound exercises is that the shoulder joint is at risk of serious wear and tear. Your first move, which works the front, middle, and rear delt heads, both pre-exhausts and warms up your shoulders at the same time.

Super set front, then side and finally bent-over lateral raises with light weight:
Dumbbell front lateral raises – Focus on bringing your thumb higher than your pinky finger to better target the front delts.
Dumbbell side raises – Lift the weights up and to the side, slightly twisting your wrists, as if you were pouring water out of a pitcher, so that the rear of the dumbbell is higher than the front. To further work the middle delts, continue the movement higher than your head and hold this position for 1-2 seconds.
Dumbbell bent over lateral raises – Keep your head looking forward, or down, to maintain the natural position of the spine and avoid neck injury. You want to maintain the natural s-curve of the spine during the movement. This proper head position also helps isolate the delt muscles during the exercise.

Build Your Front and Side Deltoids with Push & Military Presses
Military Press - To isolate your middle delts, focus on pushing the bar up and then down slightly behind your head.
Push press – You can use the cheating principle for this exercise – bend your knees slightly and then press up with your legs to get the bar moving.

Try them all but make sure you include rear deltoid exercises.

One of the best bicep exercises involves a simple yet advanced technique that creates an amazing peak on your biceps brachii. You are going to love this and see results almost immediately.

This is The Best Exercise for Creating Definition in Your Arms!
Because biceps are a small muscle group, you can make a huge impact very quickly. By adding definition to your arms you create a clear indicator of strength and according to a Cosmopolitan poll, 1 in 5 women say that nice biceps on a man makes them “absolutely melt”.

To create this look, there are several bicep exercises to focus on and one dumbbell technique that will give you an advantage.

Here is a photo to show what to shoot for.

His arms have nice definition but he still has room to improve by adding a little thickness to his forearms. Notice how cut his arm is and how his bicep is well defined even when he is not flexing it. It’s the bicep peak that creates this look of strength.

The peak is elusive for beginners because they focus too much on barbell curls. The problem with barbell curls is that, although they are great for creating bicep size, they create a tubular look, not the defined look you are striving for.

The key to developing cut arms is a dumbbell upper body workout that focuses on the peaks of your biceps and there are several basic bicep exercises to choose from:

1) Dumbbell Curl
2) Incline Dumbbell Curl
3) Concentration Curl

Each of these exercises utilizes dumbbells because they give you freedom to twist your wrists.
Almost every guy in the gym keeps their wrists locked. The reason for this is that locking your wrists helps you lift more weight by getting some help from your forearms.

Use A Pronounced Twisting Motion to Create
Bicep Peaks
I would recommend the opposite approach for what you are trying to achieve…a pronounced twisting motion. Start with you hands facing inward and then as you curl the dumbbell, rotate your wrists so that your palms face upward.

About two inches from the top of the curl, pronounce the twist so that your pinky finger is higher than your thumb and then squeeze your biceps hard.

You will feel pain from the contraction but it is part of the process. In no time you will have great arms and be well on your way to looking years younger.

Your biceps brachii are going to love you for incorporating your best bicep exercise ever!

Swimming is a great way to burn calories in a low impact way but how many swimming calories burned in various amounts of time and intensity? In this post I cover the number of calories burned per mile, how many calories does swimming burn per hour, and the benefits of swimming.

So why does Ali burn 208 calories in 30 minutes…

By AlliScott329 at 06/04/2011 19:42

…while besserad burns 1,785 in 3 and a half hours?

By besserad at 06/04/2011 22:54

How Many Calories Does Swimming Burn Per Hour
The calories burned swimming is dependent on your weight and intensity. For every pound of body weight swimming burns about 3 calories per mile. For example, at 150lbs swimming pretty hard, a mile in 30 minutes, you will torch about 900 calories per hour. But that is pretty tough to go that hard and that long. Most people swim at a more moderate pace.

How many calories burned swimming a half hour at a moderate pace…
• If you weigh 150 lbs – 285 calories.
• If you weigh 200 lbs – 380 calories.
• If you weigh 250 lbs – 475 calories.
• If you weigh 300 lbs – 570 calories.
• If you weigh 350 lbs – 670 calories.
• If you weigh 400 lbs = 765 calories.

Mr. Bean goes to the swimming pool

Funny and hilarious Mr. Bean (Rowan Atkinson) goes to the swimming pool, but what happens? Watch and laugh! Best Mr. Bean video ever made (in my opinion).

Benefits of Swimming
Swimming is great for your whole – heart, lungs, and muscles – and doesn’t strain your joints. Stay consistent and you build endurance, go hard and build muscle strength and cardiovascular health fitness. Many use it as a great cross train.

How Many Calories Should I Eat a Day
Click here to learn your calories per day.. Remember, there are 3,500 calories in a pound.

Swimming calories burned video…

Efficient Swimming

Six-Time Ironman Champion Dave Scott demonstrates several techniques to help ensure you’re getting the most from your swim strokes. Active.com is the leading online community for people who want to discover, learn about, share, register for and ultim…

Swimming calories burned posts…

Amount of swimming calories burned doing laps | 100s Tips

I believe the only motive you should ever need to be interested in swimming calories, when you’re training for some thing particular like a.

Publish Date: 05/28/2011 9:19

http://www.100stips.com/beauty-tips/amount-of-swimming-calories-burned-doing-laps

The Calories Burned Swimming | Fat Loss School

The total calories burned swimming, based on body weight, for Freestyle, Backstroke, Butterfly and just treading water.

Publish Date: 06/03/2011 2:36

http://fatlossschool.com/the-calories-burned-swimming/

Blog Healthy Food |How Many Calories Swimming Burns

Swimming burns calories, so helps you lose weight. If you exercise by swimming, then calories will be burned and this can help towards your weight loss.

Publish Date: 06/04/2011 20:14

http://blog.find-healthy-food.com/sport/swimming-burns-calories.html

Her Easing into the Pool

Spent a nice relaxing day at the pool

Author:over.leaf

Swimming calories burned range depending on your weight and intensity.

Zuzana Light has mastered the art of fat burning workouts (see image below for evidence) and has an entire site, www.bodyrock.tv, devoted to teaching you how to do the same. The only problem is that sometimes too much of a good thing can be overwhelming. There are so many workouts and so much information that it can be a workout trying to figure out where to start.

For speed to success you need to be focused. Achieving the same fat burning results as Zuzana requires a clear understanding of what you are trying to achieve with the workout and your strategy for success. In this post my objective is to explain what is important so that you can start torching your fat and achieving the lean body you desire today. I’ll make it simple and stick to just three things: Zuzana’s back story, how to use her fat burning strategy and then which workout to do first.

Zuzana Light & www.bodyrock.com

Bodyrock Zuzana
Zuzana Light is a fitness enthusiast turned fitness guru/goddess. Originally from Prague, she and her Canadian husband and cameraman, Freddie, split there time between the Czech Republic and Canada. They run a home workout site dedicated to fitness and active lifestyles. Expect to find great workouts, recipes and healthy living advice. And, if you watch their videos you experience their travel adventures and see up close what it takes to maintain top condition.

Bodyrock Fitness
Don’t be fooled by Zuzana’s girl next door enthusiasm and positive attitude. Her form when she exercises and her physique are at an elite level shaped through quality workouts and a no compromises attitude. Nice yes, but definitely full of well deserved confidence and credentials to be giving advice.

Bodyrock Fat Burning Workout Strategy

Fat Burning Diet
The strategy is to eat just above your resting metabolic rate and then use her workouts to push you into a calorie deficit. Her diet strategy is to create an environment where your body is forced to burn off any remaining stored fat. This unique focus creates advantage because while other people are in a state where their body burns the food they eat for fuel; her body is playing catch up trying to replace the calories she burned off in the workout and then turning to stored body fat. To sustain this advantage she keeps a strict diet and exercises consistently every day.

Approach to Fat Burning Workout Routines
Zuzana’s fat burning workouts are unique because the emphasis of the workouts is not on burning fat, but on burning carbs. This strategy is about depleting as much muscle glycogen as possible. The key to her success depleting as much muscle glycogen as possible by giving it her all. The high intensity bursts exercise her body anaerobically and depleti the sugar stored within the exercised muscle. So by using different muscle groups in her workout she maximizes the number of muscles that become glycogen depleted to ensure total body fat burning.

The idea is that the more sugar you burn in the work-out, the more fat you burn after the workout because it forces your body to play catch-up. Think about it this way, by lowering your body’s sugar supply; it will be forced to make up this fuel deficit by looking for either dietary fat and/or stored body fat. So after your workout your body is burning stored fat as fuel. To sustain this fat burning environment, she maintains a strict fat burning diet.

Where do I start?

The Workout for Absolute Beginners
This is a great start because Zuzana gives great direction and if you need a break you can just pause the video.

Another good option but a bit more brutal is the Born This Way workout
She uses an interval stop watch but you can use a regular timer. You may want to watch it once through before trying it yourself just to understand what you’re in for. Once you have completed it, you will be hooked!

Born This Way

To follow all of Zuzana’s home workout routines and diet tips visit her fitness blog: www.BodyRock.Tv

Ab Workouts

Sexy Abs Workout

Fitness – Sexy Abs Workout

Follow Zuzana’s workouts, diet tips, recipes and fashion hauls on her blog: www.BodyRock.Tv

Get ready for 20 reps of Prisoner Squat with Knee up, 10 reps of Santana Push Ups, 100 skips with a Jump Rope and 20 reps of Plank Knee tucks. Each exercise is described in detail and you can follow along with Zuzana.

So give www.bodyrock.tv a try , I think you will love Zuzana Lightand her fat burning workouts .

For Fifty cent, weight loss or liquid diet weight loss was initiated when he was shot and had his jaw wired shut, while the Beyonce diet was motivated by the need to lose weight for her role in the movie Dreamirls. Recently, to lose weight for his role in another film 50 cent turned to liquid diet weight loss again. What is liquid diet weight loss, who has tried it, and how does it work?

Liquid Diets
The term liquid diet can be used when shakes are used as meal replacements such as the occasions when people can’t open their mouth or when they turn to diets like Slim-Fast to lower calories with meal replacements.

Liquid Protein Weight Loss
Meal replacement products (or MRP’s) contain a full range of nutrients including protein and carbs. Most of these are in powder form and when mixed with water or milk provide a liquid-based meal. These are often used by body builders to enhance protein intake or dieters to reduce net calories by provide macro nutrients in a convenient and portion controlled form.

Fifty Cent Diet

Fifty Cent used a liquid diet combined with three hours walking on the treadmill for nine weeks and lost 54 pounds. He went from 214 lbs to 160 lbs reducing his waist size six inches.

But more often the term liquid diet weight loss is referring to a fast supported with juice. These fasts are used for rapid weight loss and people claim a variety of additional benefits ranging from weight loss to disease elimination. They are effective but very tough to stick to requiring discipline and very strong will power. The reason they are so difficult is that you eat no solid food like protein or carbs, instead you only have juices for each meal. Although there are virtually no calories, these fruit and/or vegetable juices are rich in vitamins and minerals. Depending on the program they can last from 2 weeks to 2 months if you can handle it.

Beyonce Lose Weight
Beyonce used a liquid diet called the Lemonade Diet or the Master Cleanse diet to lose 20 pounds to prepare for the movie “Dreamgirls”.

Master Cleanse Diet
The Master Cleanse Diet was created by Stanley Burroughs in 1941 to detox and remove cravings for drugs, alcohol, tobacco, and junk food. It is also very effective for rapid weight loss.

Beyonce Lemonade Diet

Burroughs recommends at least ten days on the Master Cleanse Diet for maximum benefits, but it can also be done over seven to ten days, and may also be safely extended to 40 or more days, depending upon a person’s physical condition. People generally choose 2 weeks while others who wish to lose over 50 pounds often choose to stay on it for two months.

The Beyonce Diet Ingredients (1 Serving)
Enjoy as much lemonade as you want, but make sure that you drink a minimum of six to twelve 1/4 liter (8 oz) glasses to get all the vitamins and minerals you need. To add a cleansing element many add Psyllium Seeds to provide a calorie free nature’s broom.

1/2 lemon or 2 tbsp of lemon juice
1-2 tbsp of pure grade B maple syrup (1tbsp recommended for weight loss)
1/10 tsp cayenne pepper (red) or to taste
8 oz of purified water

The Lemonade Diet Ingredients (8 Servings)

4 lemons
8-16 tbsp of grade B maple syrup
1-2 tsp of cayenne pepper
2 Liters of purified water

Demi Moore and Ashton Kutcher on the Master Cleanse

Ashton and Demi did the Master Cleanse diet for health purposes but the weight loss didn’t bother them. The hunger did, after only two hours in Ashton tweeted…

“9 hours into the master cleanse. I want a steak, a beer, and a blow-pop. Hmmm this is gonna be rough.”

But it got easier and two days later Demi tweeted…

“2nd day of master cleanse and off to hike with hubby and the dogs. 2nd day better than the 1st!”

Jared Leto Master Cleanse
Jared Leto had to put on significant weight to play Mark David Chapman in the movie Chapter 27. Once the film wrapped he used the Master Cleanse Diet to 62 pounds.

Are you feeling adventurous? If you plan to do this, I would set a date, mark it on your calendar and start preparing for it. No matter if you are interested by the Fifty cent weight loss or the popular Beyonce diet , trust me, liquid diet weight loss works and will leave you feeling en-lightened.

When someone asks me how many calories in a banana, how many calories in an apple, how many calories in an egg even how many calories should I eat a day, I know they are very likely close to achieving a lean defined body. It is this level of attention to detail that separates people who look good from people who look great.

[You may be asking yourself "How many calories should I eat a day to create this kind of definition?"]

If you want definition – you have to go for great. You can take a relaxed approach to cardio (some choose HIIT, some prefer endurance, some choose none at all) but calorie management is cost of entry requirement for everyone trying to get a lean, defined body. Consider it a critical prerequisite to success. You can be a demon on the treadmill but a lack of control over your calorie intake will keep you from achieving your ultimate goal. I can’t tell you how many overweight marathon runners I know. So that leads you to the question – how many calories in a …

How Many Calories in a Banana

Many people choose bananas because they are good sources of potassium, manganese, vitamin C, vitamin B6 and are also high in fiber.

A very small (80g, less than 6“long) banana contains 72 calories

A small (100g, 6 to 7“long) banana contains 90 calories

A medium size (120g, 7-8” long) banana contains 105 calories

A large (135g, 8-9“long) banana contains 120 calories

An extra large (150g, more than 9“long) banana contains 135 calories

How Many Calories in an Apple

Many chose apples because they contain antioxidants that are believed to help improve heart health by protecting the cardiovascular system. Christian Bale survived on an apple and a can of tuna for months when dieting for his role in the Machinist.

An extra small apple (100g, 2-1/2” diameter) contains 55 calories

A small apple (150g, 2-3/4” diameter) contains 75 calories

A medium apple (180g, 3” diameter) contains 95 calories

A large apple (220g, 3-1/4” diameter) contains 115 calories

How Many Calories in an Egg

Eggs are a go to staple for body builders and dieters alike because they provide a rich source of protein.

A small egg (37g) is 54 calories

A medium egg (45g) is 65 calories

A large egg (50g) is 75 calories

An extra large egg (58g) is 85 calories

A jumbo egg (65g) is 96 calories

How Many Calories in a Green Smoothie

My favorite green smoothie (which turns purple because of the blueberries) is 362 calories. Here’s the recipe:

1 dried date (pitted) – 20 calories

2 cups raw spinach leaves – 10 calories

1 scoop vanilla whey protein powder – 140 calories.

1 frozen banana -105 calories

12 oz. of unsweetened almond milk – 52 calories

1/2 cup (handful) of frozen blueberries – 35 calories

How Many Calories in a Piece of Pineapple

A large piece of pineapple has about 40 calories of amazing nutrition. Each piece contains a variety of nutrients that can break up fat and flush out toxins. And don’t throw away the thicker center just because it is hard to chew, it is loaded with nutrition and is actually the best part of the fruit.

How Many Calories in Popular Diet Plans

These popular diets are successful because they create a calorie deficit:

The Zone – 1000 – 1500 calories

Cabbage Soup Diet – 1000-1500 calories

Jenny Craig – 1200-1500 calories

South Beach Diet – 1200-1500 calories

Sugar Busters – 1300 calories

Low-Carb Diet – 1400 calories

Weight Watchers – 1500 calories

Atkins Diet – 1500 calories

How Many Calories in a Chicken Breast

There are 200 calories in a 4 oz chicken breast.

How many calories in the Visual Impact for Women Diet

In Visual Impact for Women. Rusty Moore recommends 2 protein shakes (140 calories each if you mix them with water) and a light meal for dinner. Here are the calories for the meal:

4 oz chicken breast 200 calories

1 cup of Broccoli 54 calories

1 baked potato 161 calories

The Visual Impact for Women Diet is 534 calories per day. So, people on the HGC 500 calorie diet can also use this food plan.

Protein Shake 140 calories

Protein Shake 140 calories

4 oz chicken breast 200 calories

1 cup of Broccoli 54 calories

Total 534 calories

How Many Calories in a Portobello Mushroom

The portobello mushroom is about 30 calories with no fat or cholesterol. compare that to a 3-ounce hamburger patty with 235 calories, 16 grams of fat and 76 milligrams of cholesterol.

How Many Calories in a Portobello Mushroom Burger

Portobello Mushroom 30 calories

Bun 100-150

1 ounce slice of provolone cheese 98

Total ~250 calories

If you plan your calories and know exactly what you can eat each day you have a much better chance of success. Part of the reason is logical, but more is emotional. When that moment of truth comes upon you and you have to choose how you will answer the call of hunger, if you have a plan, it is easier to stick to. If you don’t have a plan, you may be more flexible with yourself and miss your mark. So congratulations, asking how many calories in a banana, or how many calories in an apple, how many calories in an egg is a strong indication that you are close to your goal.

The answer to the question “How many calories do I burn in a day” is your resting metabolic rate + any additional calories you burn with exercise. In this post my objective is to show you how to calculate your daily calorie requirements and then provide some calorie deficit options to burn fat. At the end of the post, based on the calorie level you choose, you will be able to estimate how long it will take to reach your goal.

[When people get this technical asking me about resting metabolic rate, about calories burned walking, questions like "how many calories do I burn in a day?", they are usually looking for single digit body fat like the woman in this image.]

Step 1 – Calculate your RMR

Resting Metabolic Rate Equation – Metabolic Rate Calculator
9.99 (weight in kg) + 6.25(height in cm) – 4.92 (age) + 166 (0 if female, 1 if male) -161
To calculate your weight in kg, divide your weight in pounds by 2.2.
To calculate your height in cm, take your height in inches X 2.54

Step 2 – Estimate your calories from exercise and add them to your RMR

How many calories does walking or running burn
To calculate how many calories you burn walking , take your weight and multiply it by 0.30 for every mile walked. For example, a 200 pound man burns 120 calories walking two miles. 2 miles X 200 lbs X .30.

For running, estimate your weight in pounds by 0.63. For example, a 200 lb man would burn 126 calories per mile (200 X .63).

Step 3 – Choose your level of calorie deficit

Most people try to maintain a 500 calorie deficit to lose a pound every week.

An example to put it all together

Here is how this would play for a 200 lb six foot, one inch, 44 year old male:
Step 1 – Calculate resting metabolic rate
9.9(200/2.2)+6.25(73 X 2.54) – 4.92(44) + 166 -161 = 1855.58
So he would burn 1855.58 calories just living.

Step 2 – Estimate and add calories from exercise
Assume he runs 3 miles per day
200lbs X 0.63 X 3 miles = 378 calories burned running
1855.58 RMR + 378 calories from activity = 2233.58 active metabolic rate.

Step 3 – Choose calorie level
Eat 1700 calories – 2233 = 533 daily deficit, 3735 weekly deficit, ~1 pound weight loss every week.
Eat 1000 calories = 2.5 pounds per week
Eat 500 calories = 3.5 pounds per week
Eat 275 calories = 3.91 pounds per week.

Eating only 275 calories a day is way too low but I used it as an example because that is what Christian Bale used to cut weight for his role in the movie The Machinist.

[To lose 63 pounds in four months Christian Bale ate only an apple and a can of tuna each day for 275 calories]

Here are some additional definitions to help explain resting metabolic rate…

Resting Metabolic Rate Definition
Your resting metabolic rate is the number of calories your body uses at rest. It is the number of calories your body burns just keeping you alive.

Basal Metabolic Rate
Basal basal metabolic rate is another term for resting metabolic rate – the base rate at which your body burns calories for basic metabolic functions keeping you alive like maintaining internal temperature, repairing cells, pumping blood and powering muscles at rest.

Measuring Metabolic Rate
Here is my example, I am 44, 6″1, 203lbs so the equation for me is:
9.99 (203 / 2.2) + 6.25 (73 X 2.54) – 4.92 (44) = 166 – 161 = 1869.2

Active Metabolic Rate
Your active metabolic rate is your resting metabolic rate with the addition of any activity you include in your life like daily workouts. This is the real number you burn through in a day and is the number you should use to determine how many calories you can consume while remaining in a calorie deficit.

Daily Caloric Needs – How many calories do I need in a day
Active metabolic rate (resting metabolic rate + additional activity) tells you your daily caloric needs. If you want to lose weight you reduce your intake from this number, or the opposite if you are gaining muscle.

How many calories in a pound
You need a 3500 calorie deficit to burn a pound.

How Many Calories should I eat
If you are trying to run a calorie deficit, try to cut 1000 calories off your active metabolic rate. That way you run a deficit of 7000 in a week which translates into about two pounds.

You can now answer the question how many calories do I burn in a day using your resting metabolic rate calculation and your estimate of additional calories burned exercising and added through eating.

When someone asks how many calories does walking burn (the calculations for walking as well as running are below) it is usually because either their weight loss progress is coming too slow or because they want to speed things up. In this post I explain how to calculate your calories burned walking, how to calculate your calories burned running, and an easy approach that few people use showing you how to burn belly fat simply by walking your dog.

[Do you really want to know how many calories does walking burn or do you want to know how to burn belly fat? This post explains both and in this image of Britney she shows us that when she sets her mind to it she can be very successful.]

First up – How many calories does walking burn

Calorie Burn Calculator (weight X .30 for each mile)
To calculate your total calorie burn per mile from walking, multiply your weight in pounds by .53. For example, a 200 lb man would burn 106 calories per mile (200 X .53). But, based on the article in “Energy Expenditure of Walking and Running” (Medicine & Science in Sport & Exercise, Cameron et al, Dec. 2004), a more accurate formula is your net calorie burn per mile which considers your basal metabolism in the equation. So to be more conservative, use your weight in pounds multiplied by .30. The same man would have a net calorie burn of 60 calories per mile (200 X .30).

How Many Calories Does Walking 2 Miles Burn
To use this example, the 200 pound man would burn 120 calories walking two miles. 2 miles X 200 lbs X .30.

Walking Burns How Many Calories per hour?
If the man walked 3 miles in an hour he would burn 180 calories. However, if you start speed walking you can get to around a fifteen minute mile so he would cover four miles per hour and burn 240 calories in an hour.

Next point – How many calories does running burn

How Many Calories Does Jogging or Running Burn
Running burns more calories per mile for an interesting reason. In the study referenced above , the Syracuse researchers found that running burns more calories per mile (they measured the actual calorie burn of 12 men and 12 women while running and walking a mile) because running requires more force to propel yourself from leg to leg and then bend to absorb the shock of each leap. So it makes sense to try to mix in a little running.

The running calculation for your total calorie burn per mile is your weight in pounds by .75. For example, a 200 lb man would burn 150 calories per mile (200 X .75). But, for the net calorie burn (see above for explanation) use your weight in pounds multiplied by .63. So the same man would have a net calorie burn of 126 calories per mile (200 X .63).

Last point – how to create fat burning advantage (how to burn belly fat)

The challenge with fat burning is that it’s more complicated than the simple calories in calories out formula. Sure, you have to create a calorie deficit to lose weight but it’s more complex than that. The hormone insulin can make or break you. Not a big deal, it’s very easy to manipulate.

Here’s the issue – When your insulin is raised your body is in storage mode and it is impossible to burn fat.

A simple explanation: Your body can either build up or breakdown but not both at the same time; you are either fed (e.g. after a meal) and storing nutrients and fat or fasted (e.g.while you sleep) and burning stored fat for energy. Insulin regulates that process. When you eat, insulin is elevated and you store the nutrition (but cannot burn fat) after a few hours the insulin in you blood is reduced and you can go into fat burning mode.

Next I explain a simple way to manipulate your insulin to maximize your fat burning…

[Insulin plays that angel/devil relationship with you. It is a hormone that acts as an angel when you want to absorb nutrients and grow lean defined muscle tone. But when you want fat burning, it’s the devil.]

Many people who understand the role of insulin and how it blocks fat burning will walk first thing in the morning when they are in a fasted state. This is a great option. As long as you don’t eat anything with carbs (black coffee with sweetener is ok) your body remains in fat burning mode and you have direct access to your fat stores. Walk and burn away!

But, evening walking will have an even greater impact. Your goal is to get your body into the fat burning zone before you go to sleep so that all night it is torching fat. If you exercise after your last meal of the day, you burn down your blood sugar and help reduce your insulin level. The result is that you get your blood sugar and insulin level down to the fat burning level and set the conditions for fat burning. By the time you go to bed you are in the fat burning zone and remain their all night.

The opposite is also true, people who eat before bed struggle because that big serving of ice cream elevated their insulin level and then while they sleep they are burning blood sugar not fat. Instead of burning fat when they sleep, they are storing fat.

Britney loves high calorie beverages so she can really pack on the weight. But, she also understands the science of fat burning and used this technique to reduce her belly fat for her latest tour.

[For her Femme Fatal tour Britney moved beyond how many calories does walking burn to how to burn belly fat by walking before bed. ]

It worked for Britney…

[If you want these results, you can take it up another notch with the advanced technique below and learn how to burn belly fat even more efficiently.]

If you want to take it up a level, use a heart rate monitor and leverage intensity for more advantage.

Here’s how – walk for an hour but make the last 15 minutes really count. Towards the end of your walk go hard for four minutes (get your heart rate up to 90% of max) and then cool down for the last ten minutes.

Four minutes of hard walking is manageable and it makes a big difference. Over the long walk you have reduced your insulin (so you will be in fat burning zone while you sleep) and the intense ending released additional free fatty acids into your blood stream (more stored fat has been released and is prepared to be oxidized) that will be burned while you sleep. This is when you see your fat burning results really increase.

One more thought – How Many Calories Should I Eat a Day

You can read this post if you want to understand how many calories to eat each day or this post for how many you need to burn with exercise.

Another interesting post is show how 50 cent used a combination of treadmill walking with a liquid diet to lose 54 pounds in nine weeks.

Fat loss can be a long, rugged journey or a fast-paced aggressive sprint to success – you get to decide. Understanding how many calories does walking burn is a great start.