Counting Kcals

Ensuring you have a deficit of 500Kcals a day will help with weight loss of around 1-2lbs per week.

Modifying your diet can help or ensure your burn enough Kcals with exercise to make a difference – For example:-

• A CV class such as Body Attack or Keiser can burn around 400-520Kcals
• The rowing machine 110Kcals for 15 mins steady pace rowing
• A fast swim 630 Kcals
• Weight training 270-450 Kcals.

All Kcals are based on an hours exercise except the Rowing Machine which is for 15 mins.

The more intense the workout the more Kcals that can be burnt, however always work within your limits and see a Fitness Instructor for assistance.

Roi Larrett-Lead Coach Sittingbourne