1000 calories per day

I am male and  29 and I weigh 282lbs I walk 2 miles every day as part of a self imposed weight loss program this causes me to burn about 400 calories. I am only consuming about 1000 to 1300 calories / day. Is this safe or am I doing more harm than good.

[mhop111]

that's about what i eat, and i am female 5'5 160 lbs (and dropping) - you might want to up it since you are a bigger guy and just taper down as your body needs less. you might even be unintentionally sabotaging your weight loss by trying such an extreme program - most people recommend tapering down more gradually to see long term results. also make sure to eat whole grains and fresh fruit/veg, they are supposed to be more filling and of course better for you. make the calories you do eat count!

anyway good luck.

[gymdandee]

If you don't have a heart rate monitor I suggest you buy one that straps around your chest and has a wrist monitor. then figure your heart rate by this formula

The Karvonen Formula is a mathematical formula that helps you determine your target heart rate zone. The formula involves using your maximum heart rate  minus your age to come up with a target heart rate range (which is a percentage of your MHR). Staying within this range will help you work most effectively during your cardio workouts. 
This is an example of the Karvonen formula for a 23 year old person with a resting heart rate of 65 beats per minute 
206.9 - (0.67 x 23 (age)) = 191 
191 - 65 (resting heart rate) = 126 
126  65% (low end of heart rate zone) OR 85% (high end) = 82 OR 107 
82 + 65 (resting heart rate) = 147 
107 + 65 (rhr) = 172 
The target heart rate zone for this person would be 147 to 172 

To get your resting heart rate, take your pulse for one full minute when you first wake up in the morning so have a watch at your bedside don't get out of bed and take your pulse. 
If your heart rate decreases 20 beats per minute (bpm) or more within 1 minute post exercise you are doing well. By 5 minutes post workout your heart rate should be down to 120 bpm or less. 
Then do this exercises  Peak 8 !
                     How to Perform Peak 8 Exercises

  Here's a summary of what a typical peak fitness routine might look like using a recumbent bike (although you can perform this on an elliptical machine or treadmill, or with any type of exercise you prefer):

        Warm up for three minutes
        Exercise as hard and fast as you can for 30 seconds. You should feel like you couldn't possibly go on another few seconds
        Recover for 90 seconds
        Repeat the high intensity exercise and recovery 7 more times

    Be mindful of your current fitness level and don't overdo it when you first start out.

    If you are not in great shape and just starting this you may want to start with just two or three repetitions, and work your way up to eight. You may need to start with just walking and when you do your 30 second bursts your legs would be moving as fast as possible without running - and your arms would be pumping hard and fast.

    Ultimately you want to exercise vigorously enough so you reach your anaerobic threshold as this is where growth hormone release is triggered.

    Whatever activity you choose, by the end of your 30 second sprint period you will want to reach these markers:

        It will be relatively hard to breathe and talk because you are in oxygen debt
        You will start to sweat profusely. Typically this occurs in the second or third repetition unless you have a thyroid issue and don't sweat much normally.
        Your body temperature will rise
        Lactic acid increases and you will feel a muscle "burn"

    If you are using cardio equipment like an elliptical or bike, you don't need to reach any "magical" speed. It's highly individual, based on your current level of fitness. But you know you're doing it right when you're exerting yourself to the point of typically gasping for breath, after a short burst of activity.

    Do this exercise two to three times a week, and you're virtually guaranteed to drastically improve your HGH production.

Special Warning to Over-Achievers…

    I want to stress this point: perform Peak 8 only two to three times a week. I'm continuously shocked and surprised when people say they do this program every day!

    Folks, if you do that your body will shut down. You'll be bedridden. Nearly every time someone tells me they are doing it more than four times a week, they are not doing it properly as they are not pushing themselves hard enough and getting their heart rate up to their maximum.