How to Lose Weight and Reduce Body Fat

Exercise for Weight Loss: The Magic Numbers

A lot of people ask, “Can GIXO help me lose weight?”

You bet. But it can’t do all the work.

Losing “weight” usually means losing fat. When you drop muscle, your metabolism and strength decrease, and for the vast majority of people, that is NOT a goal. So how does your body lose fat? By creating a calorie deficit.

It’s very simple math. A pound of fat is 3600 calories, stored in your body. If you want to get rid of it, you need to convince your body to use those calories for energy. Your body must choose to convert the stored fat back into energy, then use the energy. Given the choice, your body prefers energy in your digestive tract (food you just ate!). But, if the conditions are right, it will go find fat.

Here’s how to trigger that change.

Step 1: Figure out how many calories you actually consume in a day.

  • Write down everything you eat, drink, or chew for a week. Be HONEST.
  • Note the quantity. Look at packaging to note how much you actually ate.

Step 2: Estimate how many calories you burn in a day.
This can be tricky, but this is a good starting point. Most adults who walk a bit, have an office job, and commute seated (not walking or biking) are in the 1,500 to 1,800 calorie per day range. If you want to get more accurate, you can calculate this using the BMR.

The BMR formula uses your height, weight, age and gender to calculate your body’s energy expenditure. The only factors it can’t take into accout are lean body mass (the ratio of muscle-to-fat a body has) and biochemistry. If you have hypothyroid, PCOS, insulin resistance, estrogen dominance, there is no way for the BMR formula to read that – you need blood work and an endocrinologist when dealing with these issues. Barring a hormonal disorder, however, this equation will be fairly accurate overall. One additional caveat…if you are very muscular, the calorie burn will be slightly underestimated. If you have a higher percentage of body fat, the calorie burn will be slightly overestimated.

Use the following BMR Formula for gender to calculate your BMR:

  • Women: BMR = 655 + (4.35 x weight in pounds ) + ( 4.7 x height in inches ) – ( 4.7 x age in years )
  • Men: BMR = 66 + (6.23 x weight in pounds ) + ( 12.7 x height in inches ) – ( 6.8 x age in years )

Step 3: Do the math.

If you want to lose 2 pounds per week — a safe and sustainable goal for most people, you need to create a deficit of 1,000 calories per day. That’s a lot. If your BMR is 1,800 calories per day, you need to eat 500 fewer calories AND burn 500 extra calories via exercise. 

Step 4: Take action.

This is where GIXO comes in. Light to moderate exercise, in most cases, burns 100 calories in 10-15 minutes. Heavy exercise (running or walking at your fastest pace, or intense full body movements like burpees), in most cases, burns 100 calories in 8-10 minutes.

GIXO offers a full range of classes from Endurance Builder (which is all running or walking) to Strength Tabatas (which is all bodyweight strength training). Most GIXO workouts incorporate both strength training and cardio. The Beginner, The Essentials, The Race, Bootcamp, and Intense Intervals all offer bodyweight training and walking or running in a single 40-minute workout.

So, yes, GIXO can be a key to weight loss. And we look forward to helping you meet your goals.