Burning 1000 extra calories in a day will certainly help anyone trying to manage their weight, but how can we do it? This article will give you insight on how much work it takes to burn 1000 calories in a day, and what it takes to loss one pound of solid fat per week. It’s not easy, but it can be done.
Most people want to try and burn 1000 calories in an hour workout. That is a tall order, as most people do not have the fitness capacity to achieve that mark. To put some perspective on that task the average person would have to run 6 and a half minute miles for one hour to burn 950 and 1050 calories in that hour. You would cover a little over 9 miles at a speed of 9.2 miles per hour. As I said a difficult task. That is an example to lend perspective as to the workload needed to burn 1000 calories in an hour. Most people can not come close to that fitness level, in fact it’s the people that need weight-loss most that can not reach that goal. So again, what do we do?
A one hour, weight-loss focused, personal training session with me or one of my trainers usually nets 600 to 700 calorie consumption, and most fitness levels can accomplish what we do. In a perfect world, someone should train with a trainer twice a day, 5 days a week, and 2 days of active rest to safely burn through your fat stores. That would cost $2800 per month and 40 hours of pure training per month. Now, the 40 hours per month is spot on and we will revisit that number later. But not too many folks have $2800 per month to dedicate to their fitness funds. That said, this option is out for most.
If running at 9.2 mph for an hour stint is out of your fitness level and $2800 of personal training is out of your monthly budget, then there is only one option left. 40 hours of work per month is where we start. It can be done. In fact, in some cases, it has to be done. So get out your day planners and lets get to planning.
Let’s get a couple of things straight.
We are all busy. Everyone has a busy life, from the CEO, to the student, to the stay-at-home parent, to the homeless. We all have an agenda. So, “I’m too busy.” is out. Also, 7 minute abs is out! and 15 minute total body High-intensity interval training (HIIT) workouts are OUT!!
Modify for your schedule. 2 hours a day might be a bit much even for the seasoned day planner, but that is what I recommend. It takes practice and discipline to dedicate this time to your results. So, as with all things in the fitness world, if you can’t do it straight away, modify. Try planning two 45 minute workouts a day, or two 30 minute HIIT workouts a day, or 30 minutes of fast running in the morning and 1 hour of weight training with HIIT intervals in the evening.
How badly do you want change? That is a question that must be answered on a daily basis. Some people start a training program, and they don’t stay with it, because they don’t see change fast enough. Here’s some advice. Take your eyes off the scale and away from the mirror. Focus on what you can do in that day to reach your calorie consumption goal. Remember, a watched pot never boils. If you have been putting on weight for 3, 5, or 10 years it doesn’t come off in 3, 5, or 10 months. Stay the course. Always4ward.
I promise if you if you commit to the footwork and not the results-work, you will find the resolve to continue training until you begin to see the results you want.
You can do more than you think you can. Most people need direction. I can provide that direction. Here is my final recommendation to those trying to loss or manage weight.
Calories in vs. Calories out. It’s that simple, but not that easy. But how?
Firstly we need to know about how many calories our body consumes before exercise. You can estimate your Basal Metabolic Rate (BMR) by plugging your age, weight in pounds and height in inches into the following formula: For women: 655 + (4.35 × weight) + (4.7 × height) – (4.7 × age) = BMR For men: 66 + (6.23 × weight) + (12.7 × height) – (6.8 × age) = BMR Although this can be a helpful guideline, other variables can make your BMR higher or lower. So this is simply an estimate.
Take that estimate and add the calories burned from your exercise practice.
I will use myself as an example. My BMR is estimated at 1976.1 + 1000 calories of exercise expenditure = 2976.1 consumed by my body in a day which I exercise. One pound of fat is 3500 calories. To lose weight, you have to create a calorie deficit. Let’s say your RDI is 2000 calories a day. If you eat 500 calories less per day, that adds up to 3500 calories less in the whole entire week, which means one pound of weight loss! If I want to loss one pound of “real” weight per week I should consume about 2400 calories of nutrient rich whole food on days I workout, and 1400 calories on days I do not. Please consult a nutritionist or doctor to discuss all low calorie diets. I’d also like to point out that these numbers are based on my personal BMR estimate. You need to calculate your own.