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Shape up fast by adding exercise to your weight-loss program

Regular activity enhances weight-loss results. Ideally, combine aerobic activity (such as walking, swimming and biking) with weight training, to increase your muscle mass and reshape your body.

Calories burned per hour for various activities for individuals weighing 100, 150 and 200 pounds.

Activity 100 lbs 150 lbs 200 lbs
Slow walking
(17-min mile)
192 288 384
Brisk walking
(13-min mile)
240 360 480
Running
(10-min mile)
480 720 960
Cycling
(stationery bike, moderate)
336 504 672
Swimming
(general, moderate)
288 432 576
Swimming
(laps, vigorous)
480 720 960
Stair Machine
(general)
288 432 576
Tennis
(general)
336 504 672
Golf
(carrying clubs)
264 396 528
Golf
(with cart)
168 252 336
Gardening/heavy
housework
216 324 432
.

 

ShapeWorks™ Weight Loss Programs

Quick Start
Healthy weight loss made simple.
Advanced
Healthy weight loss with enhancers.
Ultimate
Maximum weight-loss support with extra enhancers and protein snacks.
Quick Start Protein Plus
Healthy weight loss with protein flexibility for hunger control.
Advanced Protein Plus
Weight loss with enhancers and protein flexibility.
Ultimate Protein Plus
Maximum weight-loss support with extra enhancers, protein snacks and protein flexibility.

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Regular activity and weight-loss results Thursday, November 23, 2017