A LIST OF EXERCISES REQUIRED TO BURN OFF CALORIES CONSUMED"

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Before using this chart, please be sure to check your body size and daily requirements etc. on our main Calorie Counter Information Page at:- http://www.sentex.net~oficserv/Calories.html

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If you take our lists (together with the calorie charts) and find them useful, please be kind enough to send your money-order payable to OFICSERV - and mail to: Simpson at PO Box 1, Site 23, Eden Mills, Ontario. NOB 1PO. Canada. N.B. Do not mention the word OFICSERV on the envelope or it will be returned to you - courtesy of Canada Postal Service! I leave it to you, however helpful you find this information and support, to reimburse me for my time (many hours typing) and trouble putting this on line and I thank you for your consideration. It pleases me immensely to be of help to a fellow "counter".

When counting calories, do not think for one moment this will permit you to avoid sensible eating. For example, a piece of chocolate may have the same calories as a piece of fish (or whatever) but will not have the many essential minerals and protein you require. You will need to follow a proper food guide. You must not eat prepared foods or highly processed foods. Many of the nutrients which you require for mental and physical wellbeing are cooked and strained out of highly processed and pre-prepared foods. If you have a garden, try to grow your own fresh vegetables etc.
Your body also needs regular exercise: weight-lifting and resistance, moderate cardio-vascular training etc. Obviously, the system has been designed over millions of years to require a certain amount of movement and opposition. If you don't care for your body, the bones and muscles will deteriorate, resulting in sagging and eventual breaking.

T. = Tablespoon
1 oz.(imperial Ounce) = 28.350 grams
16 ozs. = 1 Lb.
1 Lb.(imperial Pound) = 0.45359243 kilogram
14 Lbs. = 1 Stone (as used in the U.K.)
3,500 Calories = 1 Lb. of fat on your body. You will need to cut this number of calories to lose one pound of fat per week.

Don't forget .. "When they come they'll eat the fat ones first!! That's why they are continually advertising and encouraging breeding and fattening up!!" (This is supposed to be a funny way to tell you to disregard all that fattening junk you see advertised on T.V. and huge restaurant portions .. if you didn't guess).

 
 
 
 
 
 
MINUTES OF ACTIVITY
FoodCalories Walking Bicycling Swimming Running Reclining/
watching TV etc.
Apple, large101 19 12 9 5 78
Bacon, 2 strips96 18 12 9 5 74
Banana, small88 17 11 8 4 68
Beer, 1 glass114 22 14 10 6 88
Bread and butter
VERYsmall slice!
how things changed since
1972, when this list was produced. 		78 15 10 7 4 60
Cake, 2 layer
1/12th section.		356 68 43 32 18 274
Carbonated beverage,
1 glass		106 20 13 9 5 82
Carrot, raw42 8 5 4 2 32
Cereal, dry, ½ cup,
with milk & sugar.		200 38 24 18 10 154
Chicken, fried
½ breast.		232 45 28 21 12 178
Cookie, plain (U.K. word is biscuit)15 3 2 1 1 12
Egg, fried110 21 13 10 6 85
Ham, 2 slices167 32 20 15 9 128
Ice Cream,
1/8th quart		193 37 24 17 10 148
Malted Milk Shake502 97 61 45 26 386
Milk 1 glass166 32 20 15 9 128
Milk, skim 1 glass81 16 10 7 4 62
Orange Juice, 1 glass120 23 15 11 6 92
Pancake, with syrup124 24 15 11 6 95
Peach, medium46 9 6 4 2 35
Pie, apple 1/6377 73 46 34 19 290
Pizza, cheese 1/8180 35 22 16 9 138
Pork chop, loin314 60 38 28 16 242
Club Sandwich590 113 72 53 30 454
Hamburger Sandwich350 67 43 31 18 269
Shrimp, french fried180 35 22 16 9 138
Spaghetti, 1 serving396 76 48 35 20 305
Steak, T Bone235 45 29 21 12 181
Strawberry shortcake400 77 49 36 21 308

Exercise not only burns calories, but also makes muscle fibre longer, slimmer and smoother. The muscles which develop also burn more calories even when at rest. After exercise the body continues to burn calories at a faster rate. An average male executive needs about 2400 calories each day, while an active farmer requires 3500. Women need 1600 to 2800, depending upon individual routines. To burn off the extra calories, the charts above will tell you approximately how much exercise is needed.

Energy costs of exercise for 150 lb individual
walking5.2 calories per minute at 3.5 mph
cycling8.2 calories per minute
swimming11.2 calories per minute
running 19.4 calories per minute
watching TV1.3 calories per minute
Return to main calories page at http://www.sentex.net/~oficserv/Calories2.html which is A SUPPORTIVE PAGE FOR THOSE WHO HAVE A LIFELONG "BATTLE OF THE BULGE".

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