Have you managed to lose weight for the upcoming holidays? If not, we’ll tell you how you can “finish off” the remaining extra pounds with simple, accessible exercises. We'll show you how to burn 1,000 calories, and all you have to do is calculate how much more you need to exercise to lose excess weight.
First, let's figure out how much weight we lose by burning 1000 calories. If 1 kg of fat contains about 7716 calories, then by burning 1000 calories, we get rid of approximately 130 g of fat. Not bad! The only thing left to figure out is how much you need to sweat for these 1000 calories and whether you can burn that much in one workout.
We take the most accessible and popular types of physical activity and count.
How to Burn 1000 Calories: Running
Running is the easiest and most effective way to burn calories. If you run at an average pace, you will have to run for 2.5 hours to burn 1000 calories. For greater efficiency, it is better to run over rough terrain or run uphill - this way, calories are consumed more intensely.
To lose weight from fat, during physical activity, try to keep your heart rate in the fat burning zone - this is 60-70% of your maximum heart rate. For this, it is best to use special trackers.
Running burns:
450 kcal – 1 hour
1000 kcal – 2.5 hours
A set of exercises – minus 2500 kcal in 25 minutes
Specially selected exercises performed in an intensive mode will help you burn 2500 calories in just 25 minutes. To do this, they need to be performed every other day.
It is essential that such work be carried out at a rapid pace. Be sure to do a warm-up before the complex. In this case, you do not need to have special physical training.
Jumping Jack
The Jumping Jack exercise can be done at home:
- Stand up straight.
- Jump high up. Your feet should be shoulder-width apart, and your arms should reach up while jumping.
- Return to original position.
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To see the result, you need to start with ten approaches, gradually increasing them to twenty.
Squats
Performing squats is simple, but you need to do it correctly for the exercise to be as effective as possible:
- You need to stand straight, feet shoulder-width apart.
- Stretch your arms forward.
- Squat so that your thighs are parallel to the floor. The back is straight. Heels should not be lifted off the floor surface.
This exercise is done 20 times in three approaches.
Ab crunches
You should do abdominal crunches as follows:
- Lie on the floor on your back with your knees bent.
- Place your hands behind your head in a lock.
- Do crunches with your lower back pressed to the floor.
First, two sets of 20 crunches are done, then the number is increased to 30. You need to do the exercise four times a week.
Push ups
To burn calories with push-ups, you will have to do the exercise in several approaches.
You can start with 10 and work your way up to 40 times. It is important to keep your back straight and pull your stomach in as much as possible.
Plank
The plank is a unique exercise.
It strengthens muscle areas in many areas and develops balance. You need to stand in the plank for one minute. It is better to do three approaches at a time with a short break. Subsequently, the plank stand should last at least two minutes.
How to Burn 1000 Calories: Jump Rope
Jumping rope is a very effective cardio workout. You can perform them not only on the street, but also at home. Calorie consumption depends on both the intensity of the exercise and your weight. On average, 9 calories are consumed per 1 kg of weight. So consider: in 1 hour, with a weight of 60 kg, you will burn about 600 calories. This means that in order to burn 1000 calories, you will have to jump for 1.5 hours. But you will have toned buttocks, trained muscles of the back, abdomen and arms.
Jumping rope burns:
600 kcal – 1 hour
1000 kcal – 1 hour 36 minutes
Foods that burn calories
If you want to lose extra pounds, then you need to monitor the combination of foods you eat, their quantity and composition.
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Vegetables
Most vegetables are low in calories and contain high amounts of fiber, which keeps you feeling full for a long time.
Fruits
They normalize the functioning of metabolic processes. Citrus fruits come first in terms of calorie burning: orange, grapefruit, tangerine, lemon.
Next come: apples, pears, pineapple, figs.
Berries: raspberries, strawberries, blueberries, blackberries.
Cereals
They contain a lot of vitamins, amino acids, iron and minerals. They are low in calories and high in fiber, which helps remove toxins from the body.
How to Burn 1000 Calories: Burpees
Burpees are considered one of the most effective cardio exercises. By doing them, you use all the muscles of the body. One burpee burns 1.4 calories. To burn 1,000 calories, you need to do 714 burpees. Not an easy task! But add burpees to your regular workout and you'll burn calories more efficiently. In 10 minutes of doing burpees you can burn about 140 calories.
Burpee Burns:
1.4 kcal – 1 burpee
1000 kcal – 714 burpees
How many calories do 5K and 10K runs burn?
There is a simple formula in weight loss methods: multiply the weight of the runner by the kilometers covered. The resulting answer will be the number of calories burned. This formula works when running short distances, from 5 to 10 kilometers. Its disadvantage is that it does not take into account the relief, the pulse, therefore, it will only give an approximate figure.
According to the formula, it is obvious that a woman weighing 70 kg will spend approximately 350 calories in a 5 km run, and 700 in a 10 km run. A person weighing 100 kg will spend 500 calories in the same 5 km, and 1000 in a 10 km run. Sometimes with this When calculating, real consumption figures become far from the truth, because the intensity of the load on the body differs due to the individual characteristics of the body and the terrain.
Not everyone knows, but calories are burned even after jogging. The fact is that the body, tired of training, requires an increased portion of energy, and therefore “gets” it from the body. Of course, in order for energy to be obtained from already existing “deposits”, it is necessary to suspend the active consumption of calories from the outside. In other words, you need a diet.
Martial arts
While practicing boxing and other martial arts, you will change your body and spirit to the maximum. The muscles will get beautiful shapes, you will become strong and resilient. One workout will burn about a thousand calories in an hour. By the way, you don’t have to go to the gym for this. If there is free space in the house, we hang a pear and burn 1000 calories. The workout can be done to fast music.
Working with such a sports unit will require special endurance from you. You shouldn't be punching for an hour without a break. You will burn a lot of calories, but your heart won’t thank you for it. Hit the bag for two minutes, then rest for thirty seconds. Now take a jump rope and jump for 45 seconds. Rest for half a minute and start all over again. 20 sets will not only burn 1000 calories, but will also leave your body looking great.
What are calories and where do they come from?
A person's weight gain directly depends on the number of calories that enter his body. The balance of calories consumed and burned allows you to maintain normal weight and not gain extra pounds. When losing weight, the balance should shift towards the calories you burn: that is, you should take in less than you burn.
It seems that this is obvious and simple, but many people are mistaken in this too. To effectively lose weight, it is not enough to exercise a lot - if this causes you to consume even more calories, then no amount of exercise will help you quickly lose those extra pounds.
How can running help us? Running workouts are, first and foremost, cardio exercises. During them, the body can spend both fats and carbohydrates. Energy metabolism with the greatest use of fat will occur while running at a moderate pace - this is the pace that is the best way to run for weight loss.
There is a myth that the faster and harder you run, the more calories you will burn. As your running intensity increases, your body will begin to use carbohydrates for fuel, and, at some point, will begin to use them exclusively. However, there is one caveat.
The “oxygen debt” effect that occurs after an intense workout allows you to burn calories for another 48 hours. The body tries to recover after exercise and spends more oxygen on it. During this period, you can additionally lose up to 500 kcal.
The total amount of calories burned during an intense workout will be significant. But these calories will not go away all at once, as when jogging, but with some time delay.
What are calories and where do they come from?
A person's weight gain directly depends on the number of calories that enter his body. The balance of calories consumed and burned allows you to maintain normal weight and not gain extra pounds. When losing weight, the balance should shift towards the calories you burn: that is, you should take in less than you burn.
It seems that this is obvious and simple, but many people are mistaken in this too. To effectively lose weight, it is not enough to exercise a lot - if this causes you to consume even more calories, then no amount of exercise will help you quickly lose those extra pounds.
How can running help us? Running workouts are, first and foremost, cardio exercises. During them, the body can spend both fats and carbohydrates. Energy metabolism with the greatest use of fat will occur while running at a moderate pace - this is the pace that is the best way to run for weight loss.
There is a myth that the faster and harder you run, the more calories you will burn. As your running intensity increases, your body will begin to use carbohydrates for fuel, and, at some point, will begin to use them exclusively. However, there is one caveat.
The “oxygen debt” effect that occurs after an intense workout allows you to burn calories for another 48 hours. The body tries to recover after exercise and spends more oxygen on it. During this period, you can additionally lose up to 500 kcal.
The total amount of calories burned during an intense workout will be significant. But these calories will not go away all at once, as when jogging, but with some time delay.
How much should you run to lose weight?
The body begins to use up fat reserves only after 20 minutes of running. Therefore, long running workouts will be especially effective for losing weight.
The duration of the workout depends on your goals and fitness level. For 1 km of jogging at an average pace, in 7 minutes a person loses about 250 kcal. Cool weather will also be a plus - the body will begin to spend calories on increased heat production.
When covering a distance of 2 km in 12 minutes, a person loses about 350 kcal. Remember that a person’s body mass index should not be higher than 35, otherwise the joints and heart muscle are subjected to heavy load.
If you decide to run 3 km, then your body mass index should be no more than 30. Having covered this distance in 15 minutes, a person loses about 500 kcal. It is better to do such jogging in the summer in hot weather - a large amount of liquid will be consumed, which interferes with fat burning.
Advice from experienced coaches and athletes
- For effective weight loss, it is enough to jog for 3 months, training should be done twice a day - morning and evening. Then, to maintain the results, it is enough to conduct classes once a week. It is worth considering that regular jogging for six months can lead to enlarged calves.
- The jog should not be shorter than 60-90 minutes, otherwise fat reserves will not be wasted.
- The meal should be 2 hours before class; the best food will be salads made from celery, radish and grapefruit.
- You should drink water during and after running.
- After a run, you can eat food only after 1 hour; preference should be given to protein dishes containing polysaccharide carbohydrates.
- The best mode for burning calories is interval running.
- Losing weight requires discipline, there is no need to feel sorry for yourself - running should be a priority in your daily activities. Skipping workouts is unacceptable.
How much should you run to lose weight?
The body begins to use up fat reserves only after 20 minutes of running. Therefore, long running workouts will be especially effective for losing weight.
The duration of the workout depends on your goals and fitness level. For 1 km of jogging at an average pace, in 7 minutes a person loses about 250 kcal. Cool weather will also be a plus - the body will begin to spend calories on increased heat production.
When covering a distance of 2 km in 12 minutes, a person loses about 350 kcal. Remember that a person’s body mass index should not be higher than 35, otherwise the joints and heart muscle are subjected to heavy load.
