calories a day. You'll burn 200-400 calories each day (assuming that you do the workouts) so that would equate to 1600-1800 calories total; that is within the healthy realm of fat loss. NEVER GO BELOW 1500 CALORIES A DAY, that would be cause for malnutrition.
I lost 50+ pounds by doing this with a personal trainer. Lift weights
with low weight with high reps per set. Do 20 reps per set for 2-3 sets.
Then do cardio after that. Do this 5 days a week and rest for 2 of 7
days (its your decision on which days are rest days).
For diet, calories aren't the only thing to be concerned about. The
thing that you need to watch out for is the carbs. There are 2 kinds of
carbs- simple carbs and complex carbs.
Complex carbs are good for you, basically, they take longer to digest
thus leading to less fat production and an even burn of energy
throughout the day. Simple carbs are ONLY GOOD FOR BREAKFAST. They have a
simpler structure and can be digested immediately. Thus results a very
quick rush of energy. If you do not burn this energy soon within
digestion, then it will be converted to fat.
To determine what carbs are what in your food, look at the total carbs.
Say it has 20g of total carbs per serving. It has 18g of sugar. Sugar is
a simple carb, so only 2g of that serving is complex carb. This is bad
for a diet, but not too bad for the mornings. Remember, complex carbs
are good, simple are bad- simple right?
Lastly, have 5 meals a day. Just make sure they are small in proportions
and equate to 1800 cal total. For example, wake up at 6, eat, eat at 9,
eat at 12, eat at 3, then eat at 6pm.
When I was on a diet, I always rewarded my self once a month with some
nice and tasty comfort food. You don't have to be too tight as*ed about
diets all the time, it would drive you to insanity. Just dont pig out
and eat like 3000+ calories on that once a month pig out day.