Integrated into MealMixer is an exercise planner and tracker. It's a snap to add
exercises to your plan (to either plan ahead or track after). MealMixer will also tell
you if you've spent more or less calories in the day than you took in through eating.
The following table shows how much weight can be lost by exercising 1 hour a day, 3 times a week, for 4 weeks (12 hours in one month). Note that weight loss varies widely depending on the exercise, intensity level and individual.
We suggest you cross-train. Pick a strength-building activity (weight-lifting, yoga) and an aerobic activity (walking, running, biking). Mix it up and by all means HAVE FUN. Better yet, find others to work out with you. You'll keep each other motivated.
Pounds You'll Lose Performing 12 Hours Of...
Assumptions
- You perform the exercise for 12 hours (3x / week for 4 weeks)
- You must eat enough to not put your body into starvation.
- Your weight is stable, and you do not consume any more calories than you currently
consume
| Exercise Name | 130# | 155# | 190# |
| Aerobics -- high impact | 1.4 | 1.6 | 2.0 |
| Aerobics -- low impact | 1.0 | 1.2 | 1.4 |
| Archery -- stationary | 0.7 | 0.8 | 1.0 |
| Backpacking | 1.4 | 1.6 | 2.0 |
| Badminton -- competitive | 1.4 | 1.6 | 2.0 |
| Badminton -- social | 0.9 | 1.0 | 1.3 |
| Baseball / Softball | 1.0 | 1.2 | 1.4 |
| Basketball -- non-competitive | 0.9 | 1.0 | 1.3 |
| Basketball -- competitive | 1.6 | 1.9 | 2.3 |
| Basketball -- wheelchair | 1.3 | 1.5 | 1.9 |
| Bicycling -- light (11 mph) | 1.2 | 1.4 | 1.7 |
| Bicycling -- moderate (13 mph) | 1.6 | 1.9 | 2.3 |
| Bicycling -- mountain | 1.7 | 2.0 | 2.5 |
| Bicycling -- racing / over 20mph | 3.2 | 3.8 | 4.7 |
| Bicycling -- under 10mph | 0.8 | 0.9 | 1.1 |
| Bicycling -- very vigorous (18 mph) | 2.4 | 2.8 | 3.5 |
| Bicycling -- vigorous 15 mph | 2.0 | 2.4 | 2.9 |
| Bowling | 0.6 | 0.7 | 0.8 |
| Boxing -- competitive | 2.4 | 2.8 | 3.5 |
| Boxing -- punching bag | 1.2 | 1.4 | 1.7 |
| Broomball | 1.4 | 1.6 | 2.0 |
| Calisthenics -- light/moderate | 0.9 | 1.0 | 1.3 |
| Calisthenics -- vigorous | 1.6 | 1.9 | 2.3 |
| Canoeing -- moderate | 1.4 | 1.6 | 2.0 |
| Canoeing -- leisure | 0.8 | 0.9 | 1.1 |
| Canoeing -- vigorous (>6 mph) | 2.4 | 2.8 | 3.5 |
| Carrying heavy objects / hauling things | 1.6 | 1.9 | 2.3 |
| Child care | 0.7 | 0.8 | 1.0 |
| Circuit training | 1.6 | 1.9 | 2.3 |
| Cleaning -- moderate | 0.5 | 0.6 | 0.7 |
| Construction | 1.1 | 1.3 | 1.6 |
| Cricket (batting, bowling) | 1.0 | 1.2 | 1.4 |
| Curling | 0.8 | 0.9 | 1.1 |
| Dancing -- ballet, twist, fast ballroom | 1.2 | 1.4 | 1.7 |
| Dancing -- moderate | 0.9 | 1.0 | 1.3 |
| Diving | 0.6 | 0.7 | 0.8 |
| Diving -- scuba | 1.4 | 1.6 | 2.0 |
| Farming -- baling hay, etc. | 1.6 | 1.9 | 2.3 |
| Fencing | 1.2 | 1.4 | 1.7 |
| Fishing -- fly / wading | 1.2 | 1.4 | 1.7 |
| Football -- competitive | 1.8 | 2.1 | 2.6 |
| Football -- leisure | 0.5 | 0.6 | 0.7 |
| Frisbee -- competitive / ultimate | 0.7 | 0.8 | 1.0 |
| Frisbee -- leisure | 0.6 | 0.7 | 0.8 |
| Gardening | 1.0 | 1.2 | 1.4 |
| Golf -- carrying clubs | 1.1 | 1.3 | 1.6 |
| Gymnastics, general | 0.8 | 0.9 | 1.1 |
| Hacky sack | 0.8 | 0.9 | 1.1 |
| Handball | 2.4 | 2.8 | 3.5 |
| Hiking -- cross country | 1.2 | 1.4 | 1.7 |
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(click headers to sort)
