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Hi Harry. the estimate assumes a I believe 160 lb male in normal condition. To move 300 lb simple requires more work and more energy. Most good cardio machines will now ask for weight to give a more accurate measurement of your calories burned. That is one of the reasons watts were used as an early measurment. It was a measurement of the output of the work, so you could figure out how much energy was being put in the other end.
BookerV, your understanding of alcohol consumption is a little off. When you drink on an empty stomach, alcohol is the only thing that is metabolized (not burned, metabolized). Drinking on a full stomach slows down the metabolism of the alcohol, the end result is the same.
Alcohol is a poison. The body does not digest or handle it well. For a person trying to be healthy, it throws off sleeping patterns and causes dehydration as well as giving you a lot of calories and a light wallet.
Keep going with the steady state exercise. Hiit may be nice, but it is not more effective for calorie burning. It is designed for cardiovascular training, which is not the same thing. You want to burn calories right now, the healthy heart is a fringe benefit. If you want to rn races, then train your heart.
Add weightlifting. Muscle needs to eat, so it helps burn the calories you put in your mouth. It also keeps your metabolism working a little better, because the longer you diet, the more your metabolism slows down to protect the body from starvation.
If you have any questions, pm me. Good luck.
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