What is the best way to burn 300 calories a day (beginner)?

AngelaAwesome97

I would like to start working out to boost my weight loss, and to build muscle, but i rarely ever work out and im in horrible shape to the point where i have trouble getting off of the floor if i sit on the floor. most of the time when i work out to burn calories i end up where im aching all over and then just dont exercise again for weeks at a time. so my question is what is the best way to burn 300 calories a day, but in way that i wont be injuring myself? thx!

qtgonewild

Walk for an hour. No really. It doesn't have to be an hour and it doesn't have to be 300 calories. I lost the first 43 pounds watching my calories and walking between twenty and forty mins a day. Every day.

erinxo13

I was going to say walking as well! I started this journey just by walking and it's still an activity I enjoy. I can't wait for it to be warmer so my pup and I can go again. Once you feel comfortable walking try something else you enjoy. I started playing the Wii game "Just Dance" and used that as my workout and I walked...and now I still do both when I can or want to! I just kept adding and trying new things (like circuit training and water aerobics etc) and found things I liked and that worked for me, but I started it all by walking.

kezzola

I'm 62 and walked briskly for an hour today and burnt 300 calories without any pain.

TP2323

I started out walking too. I didn't monitor my weight loss but I walked on the beach for an hour every day for 2 months. Then I started doing workout DVD's. I started with Shaun T's Rockin Body. LOL

Now I'm in the gym 5 days a week and I am enjoying myself taking all kinds of classes and using the weights. Baby steps. But at least take a step.

Mr_Starr

Walk for an hour. No really. It doesn't have to be an hour and it doesn't have to be 300 calories. I lost the first 43 pounds watching my calories and walking between twenty and forty mins a day. Every day.

^ This.

I fully understand what you are saying. I was also in bad shape. I started slow... wiith walking, and then start bicycling and water aerobics. Then I moved on to swimming (excellent if you have the opportunity) and yoga. Yoga is great and getting your body used to moving (but keep up with the aerobics).

Basically i followed the advice others on this board were giving.

"Do what works for you and what you enjoy. Because if you enjoy it the chances are you will keep on doing it."
"Start slow"

richardheath

Couple of points:

Weight loss is first and foremost about a reasonable calorie deficit. So make sure you are eating the right amount first. Track as accurately as possible (weigh/measure), as many people are very good at underestimating portion size and calorie intake.

Exercise should be done primarily for fitness, although you can burn a few calories quite easily by, as the above poster suggested, just going for a walk. You can even split it up to 2 or 3 walks per day if you can't manage a long one at first. Just move. But use this to supplement your diet, don't simply rely on it. People are as good at overestimating calorie burns from exercise as they are at underestimating calorie intake. Start gently - maybe look into getting a couch to 5 K app? You don't have to do it all on the first day (then be too sore to move for a week).

Building muscle requires strength training: getting in the gym consistently and hitting the heavy weights. Ideally, to truly build muscle, one would be in a calorie surplus: the idea of losing weight AND building muscle doesn't really work (there can be some newbie gains, but not a lot). That said, strength training (and eating sufficient protein) will help you KEEP the muscle you do have now. You want to lose the fat, right, not the muscle? And yes - a newbie can do strength training. If you can, start now! Even just incorporating some body weight exercises will help.

The aching is known as Delayed Onset Muscle Soreness (DOMS) and is to be expected when you start using muscles you haven't used for a while. It gets better! But start gently, and try to push through it - don't quit, or you'll get it again the next time. Take an "active rest day" after a strength training session: going for a walk the day after a hard workout can actually help relieve DOMS. Plus, you want to let the muscles repair themselves.

flatlndr

I'm down 50 lbs in 3 months (from 279 to 229) ... most of my activity in that time is from walking, with a bit of strength work on top (about 80%/20% between the two). I started off at 15 mins, twice a day (less than 2 miles in total per day), and worked my way up to 4-5 miles per day. But like the others say, get in 30+ mins of walking every day, and you will see some big changes.

ComradeTovarich

Just walk for like 45-60 minutes a day, doge.

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heatblair

Walk, walk, walk! I totally agree with the other posters. Walking is the reason so many New Yorkers and Europeans are so thin!

Start off with 20 minutes everyday. Don't overdo it since you are just starting out. No need to discourage yourself (as I have done in the past). Then add 10 minutes every week or two until you walk for an hour per day. From there you can choose to walk at a more brisk pace, do home workout DVDs, or start jogging a little.

Good luck! And good for you!

steph6467

Walk. Go to an indoor pool and splash around (just play at first!! No need to do laps). Take a beginner's (<---!!!!!) yoga class. Volunteer at the animal shelter or someplace else meaningful to you (just getting out of the house and moving around a bit burns quite a few calories!).