So you're faithfully attending Zumba® classes on a regular basis, but you're not losing the weight you had hoped to? No worries, this is a pretty easy fix.
When it comes to losing weight, it's ultimately all about burning more calories than you're taking in, and you need to burn 3,500 calories more than you take in to lose a pound--pure and simple.
A Zumba class will burn between 400 and 800 calories per session depending on your effort and metabolism (not including the stepped up after burn your metabolism will have post-class), so to lose a pound a week on just Zumba alone, you'd have to do Zumba 4 to 9 times a week while keeping your calorie level the same. Just in case you're curious, as a Zumba Instructor, I teach 4-5 hours per week and practice/warm-up another 4-8 per week depending on whether or not I'm learning new routines.
So if you're not going to Zumba that much, you can see where Zumba alone won't achieve the weight loss you're looking for, but it can be a huge help. So here's what else you need to do, along with Zumba to lose weight:
Let's say you're taking two Zumba classes a week. That means you're burning 800 to 1,600 calories per week, so you need to cut another 1,900 to 2,700 calories a week to lose a pound in addition to your Zumba. That's not bad because if you divide the calories total by the 7 days in a week, it means that you just need to cut 230 to 270 calories a day. Most people if they look closely at their diet can easily find those extra calorie culprits and cut them without even feeling it.
2. Add More Exercise
If you want to leave the calories you're eating the same, you're going to need more exercise to get to that 3,500 calories burned. Your two classes a week Zumba will leave you with another 1,900 to 2,700 calories per week to burn. Sure you can add more Zumba classes only--many of my regulars take all of the classes I offer each week--but generally I like to see people do a maximum of 3-4 per week and then mix it up with other exercise.
If at all possible, I recommend weight training because it helps you build lean muscle which helps your metabolism amp up even more, as well as give you nice cuts as you build it. And no you won't become Popeye! You can accomplish this by going to the gym and using resistance machines and/or free weights. There's also a Zumba specialty class called Zumba Toning with 1-2 pound weights, which is a great way for many women who are reluctant to do weight training to add another dimension to their Zumba. You can find one near you by going to Zumba.com.
And, of course, adding in other aerobic exercise is another option--walking, running, swimming, kickboxing, cycling--whatever you enjoy that complements Zumba.
3. Do A Mix Of Cutting Calories AND Adding Exercise
This is the best of both worlds, and how I safely and successfully lost 47 pounds in the last year and a half to get down to 8 pounds below my wedding day weight, and within 5 pounds of my college weight (and I'll get there very soon). So to come up with that 500 calorie a day deficit that will let you lose a pound a week, you simply give in a little on calories, and do a little more on the exercise side--say cut 250 calories and burn 250 calories on average a day. Totally doable!
So whether you decide to cut calories, add more exercise (and Zumba), or a combination of the two, with Zumba as a key component of your weight loss program, you're bound to see success while having one heck of a good time!
P.S. Want to go to class in great looking Zumba wear? Save 10% by entering discount code MELANIE at checkout when you shop at Zumba.com!
Melanie
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Melanie Jordan is an ACE Group Fitness Certified and licensed Zumba Instructor, Turbo Kick Instructor, ZIN Member and IDEA Member currently teaching Zumba in Western Chicagoland in Oakbrook Terrace, Lombard and Downers Grove, IL for class schedule CLICK HERE. She is also a Wellcoaches and ACE Certified Health and Wellness Coach. Melanie is the author of Have Your Cheeseburger And Keep Your Health Too! and blogs at The Healthy Food Review. When she's not teaching Zumba, Melanie heads up SunLoverPublishing.com, her media properties, publishing and marketing coaching/consulting company.
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