You can make fat-burning fun again with one of these super-charged activities. They will breathe new life into your gym time this year, helping you stay motivated, and keep your body burning more calories. Burning 1000 calories a day is not an easy task, but with dedication and intensity, you can do it consistently all year long. The amount of calories burned depends on a person’s weight and fitness level, intensity level, type and duration of activity.
Starting a new and intense exercise program isn’t a good idea if you have a health condition such as diabetes or heart disease that could be affected by exercise unless you get the green light from your doctor.
It’s also not a good idea to purposely burn a significant number of calories without refueling properly if you’re already below a healthy weight for your gender and height.
If you don’t eat after periods of heavy exercise on purpose, that can be a sign of the eating disorder anorexia. Exercising intensely after periods of binge eating can be a sign of bulimia or binge eating disorder.
If you think you may have an eating disorder, you may benefit from talking with a healthcare professional who specializes in eating disorders.
If you’re burning 1,000 calories a day through exercise, the amount you should eat depends on your goal.
If your goal is to lose weight, you’ll need to consume fewer calories than you burn. Reducing your calories by 500 to 600 a day under your maintenance level can lead to about a pound of weight loss per week. This is often considered a healthy rate.
Attempting a “crash diet” or a highly restrictive diet to lose weight is rarely successful in the long term.
If your goal is to maintain your weight, you’ll need to eat the same number of calories that you’re burning. To gain weight, you’ll need to eat more.
When choosing foods to eat during a high impact workout, you can consider foods that are high in carbohydrates, protein, or both:
Carbohydrates
The body’s preferred fuel source during intense exercise. Good sources include whole grains, fruits, vegetables, and legumes.
Protein
Can help increase muscle protein synthesis. You can eat 20–30 grams of protein before a workout, with or without carbohydrates.
Bananas
A popular choice among athletes because they provide a quick release of energy.
Berries
Dark berries in particular are easily-digested glucose that fuels your muscles.
Yogurt
It’s not only good for gut health, it also has a decent amount of lactose, a milk sugar that’s easily used for energy. The protein in yogurt also slows down the absorption of lactose, making the energy boost last longer.
Hard-boiled eggs
They’re packed with protein, choline, and essential fatty acids. Eating eggs before a workout can help with muscle growth, blood sugar levels, and energy production
A simple stair climb back and forth up and down the stairs for 20 minutes can burn up to 1,000 calories. That’s right, 1,000 calories! Taking each step one at a time vigorously will help. Start with 60 stairs. Even if you have to go up multiple flights of stairs, it’s ok. Go back and forth, up and down, without stopping. You’ll feel the results after 20 minutes!
As one of the highest-calorie-burning exercises, jumping rope burns about 11 calories per minute. Varying speed and increasing intensity while jumping can burn up to 20 calories per minute. It is estimated that a 150-lb. person jumping rope at a moderate level (140 revolutions per minute) burns 1,022 calories in 60 minutes (try 15-minute intervals throughout the day). Jumping rope at a fast pace (180 to 200 revolutions per minute) burns around 1,020 calories in 50 minutes.
Calories burned while bicycling depend on intensity and terrain. The amount of calories burned will differ when riding a stationary bike versus an outdoor bike. A 150-lb. person bicycling at a racing pace (16 to 19 mph) for 75 minutes burns about 1,020 calories. Biking 14 to 15.9 mph (vigorous effort) burns close to 1,022 calories in 90 minutes.
Interval training combines short bursts of high-intensity exercises with recovery exercises, a less-intense form of exercise. Sprinting for two minutes with a one-minute recovery jog is an example of interval training. Interval training burns calories faster due to the high burst of intensity. A walk that usually takes 60 minutes may only take 45 minutes with small bursts of high-intensity walking. Depending on the exercise, interval training can burn 1,000 calories in 60 to 90 minutes. Strength-training exercises, such as push-ups, lunges, squats or bicep curls, can be used as recovery exercises in combination with high-intensity exercises.
Try these examples of a good, sweaty interval workout:
or
Believe it or not, jogging burns a large number of calories in a short amount of time. A 150-lb. person running at 6 mph (10-minute mile) burns approximately 1,022 calories in 90 minutes. Increasing speed burns more calories in a shorter period. The same person can burn 1,020 calories in 60 minutes running at 9 mph (6.5-minute mile). Running stairs burns 1,020 calories per hour.
First, let me say Tameika G is the truth. Like many of us, she was overweight most of her life and found herself at about 220-230 pounds and a size 16-18. She embarked on a 100-pound weight loss journey. Now, she’s about 130-140 and a size 4-6 and has been able to keep it off for over 10 years.
Since losing weight, she has devoted her time to helping others achieve the same happiness she’s found on this journey. As a Certified Personal Trainer, she has helped over 400 clients, both in-person and online, lose a cumulative total of 3000+ pounds.
On her blog, Tameika does not hold her tongue when she says the journey wasn’t easy. It’s come with a fair share of challenges and took time to get where she is today. “While this journey has been a turbulent one, I am thankful for it. Without it, I wouldn’t be the woman I am today,” she says.
Here’s how what she had to overcome and what she celebrates now in her own words.
Overcoming Addiction: Losing weight was the easy part, but keeping it off has been the biggest hurdle. Food is the worst of all addictions because your “substance” is easily accessible and cheap. For my whole life, I was obese and I had a food addiction. Unfortunately, that doesn’t automatically go away when you lose weight. It’s a daily struggle. Since I lost weight, I have struggled with food. I hate to break it to you, this hasn’t ended and honestly, I don’t know if it ever will. I have to constantly remind myself (and be okay with the fact) that I am a recovering food addict. I think if you approach this journey knowing and accepting this, it makes things much clearer for you.
Let’s move on to the GREATNESS. Because even though the struggles are real, the greatness that comes with this lifestyle is endless.
The Feeling: The Feeling: I think I preach this all the time but, life is beautiful. When you are genuinely happy in your body, the mind and soul just follow. Feeling great on the outside quickly snuck its way to my insides. I am ALWAYS on a high. People often ask me “why are you so happy allllll the time”. The answer is, I FEEL great.
My Health: These past years have been amazing health-wise. I go to the doctor and things are seamless. For over 10 years, I have been pegged as “perfectly healthy”. Do you know how good that feels? Especially coming from where I come from. I am aware this is largely due to my blessings, but a big contributor is the way I live my life. I am healthy! That feeling is indescribable. Especially when I used to dread going to the doctor and being told (again) that I needed to watch my weight. Oh, and always being handed one of those patronizing “Time to get healthy” pamphlets to review.
The Embarrassment–It’s gone: It’s been more than 10 years since my 100-pound weight loss journey and I haven’t had to be embarrassed by my size. I can ride a rollercoaster without worrying if I’ll fit in the seat. I can go into a store confidently knowing they’ll have my size. I can wear a FREAKING BIKINI (something I never thought possible). I have the stamina and confidence to run somewhere if I’m late. I can participate in recreational sports without worrying how my endurance will hold up. The embarrassing hurdles you have to go through with being overweight (that most will never understand) have completely vanished.
Hair, Skin, and Nails: I am now acne-free, I couldn’t say that growing up. I suffered with teenage acne and adult acne When I switched my diet for good, I never looked back. Also, my nails and hair are always thriving.
Courage: This is probably where I’ve seen the biggest change. Now, if I ever feel the least bit unhappy, I make the changes necessary to rectify. Losing the weight (and keeping it off) has helped me to see that I can do the “impossible”. So to say that this weight loss journey has changed me for the better is an understatement. My first real “accomplishment” in my adult life was losing this weight. After that, I felt (and continue to feel) invincible. I now set a goal, and I accomplish it without fail. Whether it’s buying my condo, excelling in my career, moving abroad, traveling the world, starting a business – I now have the courage to do anything I put my mind to. The accomplishment of losing weight was the catalyst to how I approach my life today.
Tameika’s biggest piece of advice? “One: Ditch the fad diets/extremes. Two: Be Patient and Consistent. Three: Slow and steady wins the race with this journey if you want it long term.”
Contact us!
