December 21, 2022 Admin Home page » Tips and tricks
Simple but effective ways to burn 1000 calories. Methods that allow you to get rid of subcutaneous fat and keep your figure in shape.
Currently, excess weight is a problem for all of humanity. This not only spoils the figure, but also causes harm to health in the form of problems with the cardiovascular system, increased blood pressure, shortness of breath, increased stress on joints and ligaments, lower back pain, and so on. Solving the question of how to burn 1000 calories helps you get rid of 135 grams. fat deposits, therefore for burning 1 kg. you need to spend about 7000 kcal.
How to achieve this indicator and is it possible to burn 1000 calories per workout or during the day. The answer is that it is possible, but it’s worth making an effort and showing character. There are 5 simple but effective methods to achieve this goal.
How to burn 1000 calories in a day: methods
RUN
Calorie consumption:
- 450 – 1 hour
- 1000 – 2.5 hours
The simplest and most accessible cardio exercise for losing excess weight. You can lose 450 calories in 60 minutes (slightly less than a chocolate bar), but run at a moderate pace. In order to increase burning, special clothing or weights for the arms and legs are used.
You can increase your calorie consumption when moving uphill and over rough terrain.
Remember that fat is burned after 20 minutes, before that water and carbohydrates!
The heart rate during the run should be in the region of 60-70% of the maximum heart rate. To do this, it would be a good idea to purchase a heart rate monitor. Find out how to correctly calculate your pulse here.
BIKE
Calorie consumption:
- 270 - 1 hour
- 1000 - 3.7 hours
At an average speed of cycling, an average of 270 calories are burned (this is based on riding, walking with a bicycle is not taken into account). To reach the required goal of 1000 calories, you need to spend about 4 hours driving a two-wheeler. Therefore, cycling on a weekend is a great opportunity for this.
Cycling is a good way to prevent sore joints when the load on them is too great when running.
ROPE
Calorie consumption:
- 600 – 1 hour
- 1000 - 1.6 hours
Jumping rope for an hour can burn 600 calories. It’s clear that not everyone can jump for 60 minutes; jump for 10 minutes with breaks to achieve the desired goal.
The jump rope can be used both outdoors and at home; the number of calories consumed depends on the speed of jumping and the weight of the person. With an average value, consumption is 9-10 calories per 1 kg. weight within an hour, that is, for a girl weighing 60 kg. in 1 hour the consumption will be equal to about 600 calories.
To burn 1000 calories, you need to spend an average of 1 hour jumping rope. 40m.
If calculations are made for men, then with a weight of 80 kg. 800 calories will be burned in 1 hour, and in 1 hour. 15 minutes – 1000 calories.
EXERCISE "BURPE"
Calorie consumption:
- 1.4 - 1 burpee
- 1000 - 714 burpees
An excellent cardio exercise based on push-ups and jumping jacks. One set of exercise consumes only 1.4 calories, but with each execution the consumption will increase and more fat will be burned.
Burning 1000 calories at once is practically impossible, but within 10 minutes you can get rid of 140 calories. If you perform exercises during the day 6-7 times (depending on weight) for 10 minutes all day, then the goal of losing 1000 calories will be achieved.
WALKING
Calorie consumption:
- 200 – 1 hour
- 1000 – 5 hours
Many people are surprised by ordinary walking. There is only one condition: you need to walk at an average pace. Calorie loss occurs best when there are ups and downs and rough terrain.
The calculation takes into account the pure travel time, without a break and at an average pace.
Body research: burn fat or expel excess water?
Before turning to a specialist, I practiced lymphatic drainage massages, drank at least 2.5 liters of water a day, and, according to the instructions of the trainer, tried to remove excess water and start lymph flow. I can't say that it didn't bring the expected results. Visually, my figure really deflated a little, I felt pretty good, although those same 2.5 liters of water a day stubbornly could not become a habit. The volumes were decreasing, but the readings on the scales did not cause delight.
In order to resolve the issue once and for all, I decided to undergo a body examination using a specialized device and get a consultation with a doctor at Enhel Wellness Spa Dome. The root of the problem became immediately visible. I learned that excess weight in my case is not the liquid that I was trying to get rid of, but the fat that was deposited in certain areas. The diagnostics on the device itself took about five minutes.
In general, when wanting to lose excess weight, few people think about the need to collect a complete medical history. Understanding the reason why you have gained extra pounds is actually the same as solving it.
Cost of consultation with a doctor: 2 thousand rubles, Cost of diagnostics on the device: 5 thousand rubles. To learn more.
How to burn calories quickly
To ensure that calorie burning always occurs to the maximum, and the result is achieved as quickly as possible, you need to remember a number of important rules:
Proper nutrition
It is necessary to eat small portions throughout the day so as not to overload the stomach and not stretch it, and at least 5-6 times. Thus, the body will constantly receive energy without overloading the digestive system;
Water
For enhanced fat burning, you need to drink a lot of water - 2-3 liters per day. Water is necessary to maintain accelerated metabolism and the proper functioning of all biochemical reactions in the body aimed at getting rid of subcutaneous fat.
During training, water must be at hand.
It is allowed to drink only clean water, without gas and no juices or other sweet carbonated drinks!
Don't lie down if you have free time
Whenever I have a free minute, I always gravitate towards the sofa and the refrigerator. Do something and don’t eat in front of the computer or TV, this process can take forever.
Use spices
They stimulate metabolism, helping to reduce salt and sugar intake. But always watch the serving size, because spices, irritating the gastric mucosa, stimulate appetite.
The keto diet speeds up your metabolism because it requires more energy to digest
True, but not all
! Yes, it takes more energy to break down a complex protein than a sugar molecule, but it all comes down to simple arithmetic - how many extra calories are left. A teaspoon of sugar a day will definitely provide fewer calories than two avocados with four eggs and a side of fried bacon.
The only food that requires more energy to digest is celery stalks. Everything else is a plus, so you need to count calories.
Eat often, but little
Established dietary habits are difficult to change. It will be unrealistic for a person who has never denied himself any foods to “switch” to low-calorie foods overnight. Let's start small - eat often, but significantly reduce the serving size.
Nutritionists agree that weight loss is guaranteed if you eat small amounts of food. Metabolism accelerates when small portions of food constantly enter the digestive system - the body will spend calories on digesting it.
The effectiveness of bariatric surgery
Bariatric surgery today is the most effective way to lose extra pounds with a body mass index over 30. Weight loss is observed within 1-2 years. The operation helps people who cannot limit themselves in food and exercise for a long time in the gym to find a new life.
A positive result after surgery is observed in everyone without exception. The fear of eating disorders disappears, people become more confident in their abilities and get rid of their complexes. The effectiveness of weight loss depends not only on the operation, but also on the patient. After surgery, you must strictly adhere to all doctor's recommendations. Ideally, take vitamin supplements and follow a diet, eating only healthy foods. To stay fit, exercise regularly.
Surgical intervention helps not only to lose weight, but also to restore health: metabolism improves, blood pressure and blood sugar levels are normalized.
What is basal exchange
This is the rate of conversion of food into energy necessary to maintain minimal life activity. It shows how many calories the body needs to stay healthy at an air temperature of 20 degrees Celsius and in the absence of physical activity.
This indicator is determined based on:
- age;
- growth;
- weight;
- floor.
There are many methods for calculating it. The most popular formula is Harris and Benedict: 66.5 + (13.75 x weight in kg) + (5 x height in cm) - (6.75 x age in years) for men and 66.5 + (9.55 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years) for women.
Basal metabolism accounts for up to 75% of calories consumed. Another 10% is burned directly during the digestion process. The rest goes away during physical activity.
What happens if metabolic disorders are not eliminated?
Restoring your metabolism is necessary not only to lose weight. Excess weight is just one of the possible threats. Although it subsequently leads to various diseases.
The metabolic disorder itself leads to the body not receiving the required substances. As a result, the risk increases:
- diabetes mellitus;
- iron deficiency anemia;
- digestive disorders;
- infertility;
- slowing down the removal of toxins with subsequent intoxication;
- dystrophic processes of the musculoskeletal system;
- developmental delays (in children and adolescents).
Ideally, it is better to avoid metabolic disorders altogether. There are many ways to prevent them, which anyone can do. But we cannot influence some causes of such deviations (heredity or age). Therefore, it is worth listening carefully to the body’s signals in order to recognize a slowdown in metabolism in the early stages.
Correct walking technique
It would seem that we all know how to walk, what kind of correct technique can we talk about? However, there are several important nuances that should be taken into account when choosing walking as a means of losing weight.
- When walking, look straight ahead, not at your feet.
- Avoid using a smartphone as it will affect your posture
- Relax your neck and shoulders
- Try to include additional muscles: make a more accentuated push with your arms
- Pay attention to your posture: keep your back straight, tense your abdominal and buttock muscles
- Invest in every step
Walking should be easy for you and help your body heal. Therefore, treat even a light walk as a workout. If your walking is the way to work, then pay attention to the fact that the backpack hangs on two shoulders, and also alternate the hand in which you carry the bag.
It is also important to feel your body in order to understand in time when fatigue disrupts your technique.
Advice! Do not increase your total walking time per week by more than 10%. If you walked five hours this week, then next week you don't need to walk more than 5.5 hours.
Conclusion
The most effective and affordable workouts for losing weight are rowing and crossfit. In an hour of training at maximum intensity, you can burn up to 800-900 kcal per hour. Even with a small or medium load during rowing or CrossFit, you can effectively and quickly lose extra pounds without harm to the body.
You can also burn calories as quickly and easily as possible with SST.BY exercise machines. In any weather and in any season, you will always be in great shape!
Ready!
How to eat during cardio training
Even with intense cardio, it is not always possible to achieve the desired result. In addition to the fact that you need to put in effort on the machines, you also need to follow proper nutrition, which allows you to further tune your body to fat-burning processes. The first and most important rule is that you need to consume fewer calories per day than you burn. This is the only way to activate mechanisms in the body that will begin to break down fat reserves. In addition, the food consumed must be supplied in fractional format, which will speed up metabolism. You will also have to give up such things as fast carbohydrates.
In addition, the use of special fat-burning supplements developed in various formats by sports nutrition manufacturers will provide a good additional effect. In combination with well-structured training and the right diet, they will significantly increase the intensity of burning subcutaneous fat.
What is body drying
The so-called drying effect came to amateur sports from professional bodybuilding, where this process is used regularly by athletes before the competitive season. In essence, all drying activities come down to getting rid of subcutaneous fat without losing the accumulated muscles. This will significantly increase the body's definition. In combination with intense training, proper nutrition is also necessary. In particular, it is necessary to minimize the amount of carbohydrates in the daily diet in order to enhance the use of fat deposits and, at the same time, increase the number of proteins, which will help preserve muscles from destruction during this period.
Do high-intensity weight training.
This is where the hard work begins. Getting fit isn't just about creating a calorie deficit or burning calories.
You also need to train your muscles and build strength.
This is why it is important to train with weights at least a few times a week.
The good news is that these workouts don't have to take long. Even 20-30 minutes of high-intensity weight training will do the job!
I do 3-5 30-minute weight training sessions per week. If I'm short on time, I sometimes replace it with a 10-minute weight training session.
I love this type of workout because not only does it help you build muscle, but it also burns tons of calories in a short time. On average, I burn about 200 active calories in 25 minutes.
Metabolic rate can be checked in any clinic
Lie
! Neither hormones, nor glucose, nor other indicators are 100% evidence of metabolic rate.
Thyroid hormones and testosterone do affect metabolism. Hormone tests are necessary, as is determining the ratio of muscle mass to fat and body mass index, but these are only isolated factors. Metabolism is studied in special metabolic rooms, where everything is measured - the emitted temperature, and the amount of exhaled gases, emitted liquids and other substances.
Zumba
Perhaps the most enjoyable way to lose weight is the fiery Latin American Zumba. In 30 minutes of rotating your stomach and hips to rhythmic music, about 200 kcal will disappear. However, it all depends on body weight. The higher it is, the more calories you can burn.
Interval training is another of the attractive features of Zumba. High and moderate loads alternate with each other. This burns more calories than moderate-intensity physical activity.
Walking 5 km: how many calories burned
The average speed of a person when walking is about 5 km/h. Starting from 8 km/h, you will already be running slowly. So how many calories can you burn with normal and brisk walking?
Walking at a pace of 10 minutes/km, in 50 minutes a person, 170 cm tall and weighing 80 kg, burns about 330 kcal; if he speeds up a little and covers the same distance in 45 minutes, he will burn about 340 kcal.
But if a person with a height of 170 cm weighs not 80, but 90 kg, then in 45 minutes at the same speed 379 kcal will be burned, that is, with a difference in weight of 10 kg, the difference in the required energy will be almost 40 kcal.
How many calories are burned when walking
Probably the most popular question will be: “How many steps do I need to walk to burn calories?” The effectiveness of walking is based on the fact that you move at a low heart rate, usually in the first heart rate zone, where fats and carbohydrates are used as your energy. Walking burns calories, which is how your body gets the energy it needs.
What indicators affect calorie consumption:
- Height
- Weight
- Walking speed
- Weather
- Relief
First of all, it all depends on your body. That is, it is important to know your height, weight, and any structural features of your body. Obviously, two people with the same height and different weight will burn different numbers of calories.
The calculation also takes into account activity time and distance traveled. In other words, it is important to know your anthropometric data, your speed, and, ideally, also know the average heart rate that you had while moving. These are the standard values you need to know. However, it is also worth understanding that even at the same speed on different surfaces, you will use different amounts of calories. It is also worth considering the air temperature, because your body will need additional energy either to heat it (in cold weather) or to cool it (in hot weather).
