how do you count them?
is there any exact method? or do you approximate it?

You can Google "Calorie Counter" and find lots of online sites to help you track your daily count, like this one: http://www.thecaloriecounter.com/

If you're looking for the technical shit, this is a good place to start: http://health.howstuffworks.com/health-ill...ss/calorie1.htm

http://www.calorieking.com/


Counting them is stupid unless you're doing a BB show.
I approx it.

thx guys that helped
why i'm asking, i want to loose some weight during summer
i'm 6'0'' 220 lbs and i want to go down to 195
without changing my diet and only going with hard cardio, i've lost already 10 or 12 lbs
so now is time to push even further

Just make sure you have a caloric deficit and you will be good.

What kind of cardio do you do?

first i run 1 hour on treadmill as fastest i can, usually its 4.6-4.8 miles/hour
then i cycle 10-15 min 3-5 miles
and i finish with jump rope
and i doing this 4-5 days per week

Do you do morning cardio?

yes, before breakfast

100% empty stomach correct?

yeah, why? is it bad or good for weight loss?

Its the best.
Do you do all the above in themorning or?

yes, i wake up, drink one cup of coffee and then go to gym right away
this whole pass takes about one and half hour
and when i come back i have a breakfast/early lunch

That might be to much..have you tried just 45 mins of cardio at a low speed?

no, but isn't this the point to do cardio at max intensity when you want to loose weight?
it feels like good pass for me
i'm sweating like a pig
when i finish and i take off my shirt and squeeze it, then its not only drops, but run down my sweat from a shirt

N
Low intensity and long duration is the best(on empty stomach)
Sweat doesnt mean anything.

3500 ish calorie deficit will burn 1 pound of fat

Yes and no..sometimes you platuee..and you have to diet good(lack of better word) to not lose muscle.
But that is true that 1 pound of fat is approx 3500

just cutting calories won't do it...you need to have a low % of calories from fat or you will either not lose weight or you will lose muscle.

You can lose fat from either low carb/high pro/high fat or high pro/med carb/low fat.

AKA don't eat shit and your fine.

Not true..I got fat from eatting nothing but clean foods.

Lazy IMO

Obviously just eating right won't do it by itself.

Hey Nick!