3,500+ Calories Burned Challenge: Mon, 01/07- Sun, 01/13
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Weekly Goal: 4000
Mon: Zumba 55 mins: 441 cal. Running 10 mins: 103 cal. Walking dog 2 hrs and 30 mins: 507. Tot: 1051
Tues: Running 50 mins: 513 cal. Walking dog 45 mins: 152 cal. Tot: 665
Wed: Running 21 mins: 215 cal. Walking dog 60 mins: 203 cal. Tot: 418
Thur: Walking dog 90 mins: 304 cal. Tot: 304 cal.
Fri: Running 40 mins: 410 cal. Dancing, 1 hour: 277 cal. Tot: 687
Sat: Walking dog, 50 mins: 169 cal. Tot: 169 cal
Sun: calories burned (how they were burned)
Total: 3294
Left to go: 7060 -
Week 1
Weekly Goal: 5000 calories
Mon: 902 (1.5 hours of tennis, 3 mile jog)
Tues: 1031 (2.5 hours tennis)
Wed: 1227 (2.5 hours tennis, 25 min circuit training)
Thur: 776 (45 min walk, "the 99 workout" for 75 min )
Fri: 894 (2hr 10 tennis)
Sat: calories burned (how they were burned)
Sun: calories burned (how they were burned)
Total: 4830
Left to go: 1700 -
Weekly Goal: 4000
Mon: 733 (strength training 279, calisthenics 454)
Tues: 759 (walking 383, Ripped in 30 376)
Wed: 641 (Nordic walking)
Thur: 541 (walking)
Fri: 775 (TurboFire 30 379, Ripped in 30 396)
Sat: 974 (bicycling 892, Stretch 10 82)
Sun: -rest day-
Total: 4423 (+423 yay)
Left to go: -0 -
Didn't get a chance to post yesterday so I'll do that now and add today's later.
Week 9
Weekly Goal: 4,000
Mon: Level 3 of 30 DS (140 calories) + 30 minutes of jogging in place (345 calories) + 66 minutes of jogging at 5mph (848 calories) = 1,333 calories
Tues:
Wed: Level 3 of 30 DS (140 calories) + jogged for 35 minutes at 5mph (449 calories) + jogged for 60 minutes at 5mph (741 calories) = 1,330 calories
Thur: Level 3 of 30 DS (140 calories) + 20 minutes walking the dog (106 calories) + jogged for 106 minutes at 5mph (1,362 calories) = 1,608 calories
Fri: Level 3 of 30 DS (140 calories) + 8 minutes of jogging in place (102 calories) = 242 calories
Sat:
Sun:
Total: 4,513
Left to go: + 5130 -
Week 2
Weekly Goal: 3000
Mon: 176 (Yoga and walking )
Tues:478 (Elliptical and yoga)
Wed: 900 (Elliptical 30 mins, Treadmill 30mins, cycling 15mins)
Thur: 422 (Elliptical and yoga)
Fri: Holiday
Sat: 733 (Elliptical 30 mins, Treadmill 30mins, cycling 15mins)
Sun: calories burned (how they were burned)
Total: 2709
Left to go: 291 0 -
Weekly Goal: 1000 calories
Mon: 492 (cleaning jobs)
Tues: 38 (aerobics 5 min)
Wed: 695 (HIIT 45 min, 3.0 mph walk 20 min, 4.0 walk 25 min, shovel snow 5 min)
Thur: 0
Fri: 426 (3.5 mph walk 20 min, 4.0 mph walk 45 min)
Sat: 629 (45 min shoveling snow, 65 min walk)
Sun: calories burned (how they were burned)
Total: 2280
Left to go:00 -
Week 8
Weekly Goal: 3,000
Mon: 202 (60min@3mph)
Tues: 202 (60m0n@3mph)
Wed: 743(60min@3mph/60min@5mph)
Thur: 253 (75min@3mph)
Fri: 532 (30@5mph/15@3mph/60min@3mph)
Sat: 726(6o@5mph/60min@3mph)
Sun: calories burned (how they were burned)
Total: 2,658
Left to go:342:bigsmile:0 -
Week 3:
Weekly Goal: 3,500
Mon: 612 (30 mins, biking/cycling, 30 mins treadmill @ 4.5-6 mph incline 2-7, 20 mins weights)
Tues: 821 (20 mins biking/cycling, 20 mins treadmill @ 4-5 mph incline 2-7, 45 mins turbo kick)
Wed: 573 (20 mins, biking/cycling, 30 mins treadmill @ 4-5 mph incline 2-7, 25 mins weights)
Thur: 752 (turbo kick 45 mins, zumba 45 mins, treadmill 8 mins @ 5 mph 2-5 incline)
Fri: 455 (35 mins treadmill @ 5 mph incline 6, 20 mins weights)
Sat: 478 (35 mins treadmill @ 4.5-5.5 mph level 2-7 incline, 30 mins wights)
Sun: calories burned (how they were burned)
Total: 3,691
Left to go: 0 & a day early too! :happy:0 -
Weekly Goal: 6000
Mon: burned 979 calories doing 120 minutes of "Walking, 3.0 mph, mod. pace, walking dog"
Tues: burned 1455 calories doing 180 minutes of "Walking, 3.0 mph, mod. pace, walking dog"
Wed: burned 970 calories doing 120 minutes of "Walking, 3.0 mph, mod. pace, walking dog"
Thur: burned 1443 calories doing 180 minutes of "Walking, 3.0 mph, mod. pace, walking dog"
Fri: 0
Sat: burned 641 calories doing 80 minutes of "Walking, 3.0 mph, mod. pace, walking dog"
Sun:
Total: 5488
Left to go: 5120 -
Week 9
Weekly Goal: 4,000
Mon: Level 3 of 30 DS (140 calories) + 30 minutes of jogging in place (345 calories) + 66 minutes of jogging at 5mph (848 calories) = 1,333 calories
Tues:
Wed: Level 3 of 30 DS (140 calories) + jogged for 35 minutes at 5mph (449 calories) + jogged for 60 minutes at 5mph (741 calories) = 1,330 calories
Thur: Level 3 of 30 DS (140 calories) + 20 minutes walking the dog (106 calories) + jogged for 106 minutes at 5mph (1,362 calories) = 1,608 calories
Fri: Level 3 of 30 DS (140 calories) + 8 minutes of jogging in place (102 calories) = 242 calories
Sat: Level 3 of 30 DS (140 calories) + 35 minutes of jogging at 5mph (448 calories) + 60 minute Zumba class (504 calories) = 1,092 calories
Sun:
Total: 5,605
Left to go: + 1,6050 -
Weekly Goal: 7700
Mon: 2116 KCals by Cardio Exercises (45 mins on Elliptical Trainer-16th level, 20 mins walk on Treadmill-16 deg high inclined @ 6.5Kmph, 32.5 mins on Stationary Cycle-20th high level resistance, 40 mins walk @ 3.5Kmph) + 30 mins of Circuit Weight Strength Training..............
Tues: 2229 KCals by Cardio Exercises (45 mins on Elliptical Trainer-16th level, 28 mins walk on Treadmill-16 deg high inclined @ 6.5Kmph, 32.5 mins on Stationary Cycle-20th high level resistance, 40 mins walk @ 3.5Kmph) + 30 mins of Circuit Weight Strength Training..............
Wed: 2269 KCals by Cardio Exercises (45 mins on Elliptical Trainer-16th level, 31 mins walk on Treadmill-16 deg high inclined @ 6.5Kmph, 32.5 mins on Stationary Cycle-20th high level resistance, 40 mins walk @ 3.5Kmph) + 30 mins of Circuit Weight Strength Training..............
Thurs: 2444 KCals by Cardio Exercises (50 mins on Elliptical Trainer-16th level, 35 mins walk on Treadmill-16 deg high inclined @ 6.5Kmph, 32.5 mins on Stationary Cycle-20th high level resistance, 45 mins walk @ 3.5Kmph) ........
Fri: 2130 KCals by Cardio Exercises (45 mins on Elliptical Trainer-10th level, 21 mins walk on Treadmill-16 deg high inclined @ 6.5Kmph, 32.5 mins on Stationary Cycle-20th high level resistance, 40 mins walk @ 3.5Kmph) + 30 mins of Circuit Weight Strength Training..............
Sat: 2257 KCals by Cardio Exercises (45 mins on Elliptical Trainer-16th level, 30 mins walk on Treadmill-16 deg high inclined @ 6.5Kmph, 32.5 mins on Stationary Cycle-20th high level resistance, 40 mins walk @ 3.5Kmph) + 30 mins of Circuit Weight Strength Training..............
Sun: 1475 KCals by Cardio Exercises (30 mins on Elliptical Trainer-16th level, 20 mins walk on Treadmill-16 deg high inclined @ 6.5Kmph, 32.5 mins on Stationary Cycle-20th high level resistance, 40 mins walk @ 3.5Kmph) ...................
Total: 14920 (Target Complete.......)
Left to go: Nil0 -
Congratz 2 all those hv managed 2 complete their targets ...........others must pull up their socks 4 next week.............here is the thread: http://www.myfitnesspal.com/topics/show/850212-3-500-calories-burned-challenge-mon-01-14-sun-01-200
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Going for the intensive taste... not for the faint-hearted.
Not an exact estimate, doesn't need to be.
Obviously, a well balanced diet, around 2000kcal a day.
Cals in - 15,000
Cals out - 20,000-25,000
MON - 3h of walking.
2h of intense boxing/boxing training.
30m of running.
TUE - 3h of walking.
1h-2h of intense boxing/boxing training.
30m of running.
WED - 3h of walking.
2h of intense boxing/boxing training.
30m of running.
THU - REST DAY/CHEAT MEAL
2h of walking (No choice).
FRI - 3h of walking.
Calisthentic excersises.
1h run.
SAT - 1h of walking.
Calisthentic excersises.
1h run.
SUN - 1h of walking.
Calisthentic excersises.
1h run.
Yes, I know I'm mental for excersising on Sundays, but I feel Thrusday works best for me.
This sort of program will get you mega-fit, depending on your age and weight, you will lose 2lb+ a week.
It's more about fitness now, personal goals.
I included my BMR to cals out.
And yes, I get my protein.
Note: I always go for atleast 3 miles when I run.0 -
Week 1
Weekly goal: 1200 calories
Monday: Nordic Track - 30 minutes - 373 calories
Tuesday: Walking the beach 2.5 MPH - 45 minutes - 234 calories
Wednesday: Walking 2.5 MPH - 30 minutes - 156 calories
Thursday: Walking uphill 20 minutes, walking 2.7 MPH 15 minutes - 35 minutes total - 264 calories
Friday - Walking 2.7 MPH - 20 minutes - 107 calories
Saturday: Nordic Track - 20 minutes - 243 calories
TOTAL: 1377 calories0 -
Weekly Goal: 4500
Mon: 336 jogging + 503 Aerobics
Tues: 252 Swimming + Aerobics 503
Wed: 210 Swimming + Aerobics 503
Thur: 216 Strength training + 503 Aerobics
Fri: Rest day Walk 180
Sat: 359 Swimming + Aerobics 503
Sun: Aerobics 503
Total: 4571
Left to go: +710 -
Must try harder lol!
Weekly Goal: 3500
Week 1
Mon: 0
Tues: 1003 (45 mins elliptical trainer, 30 mins bike)
Wed: 0
Thur: 140 (30 min walk)
Fri: 0
Sat: 1003 (45 mins elliptical trainer, 30 mins bike)
Sun: 1003 (45 mins elliptical trainer, 30 mins bike)
Total: 3149
To go: 3510 -
Weekly Goal: 1000 calories
Mon: 492 (cleaning jobs)
Tues: 38 (aerobics 5 min)
Wed: 695 (HIIT 45 min, 3.0 mph walk 20 min, 4.0 walk 25 min, shovel snow 5 min)
Thur: 0
Fri: 426 (3.5 mph walk 20 min, 4.0 mph walk 45 min)
Sat: 629 (45 min shoveling snow, 65 min walk)
Sun: 283 (30 min HIIT routine)
Total: 2563
Left to go:00 -
Week 1
I'm knocking out the rest today!
Weekly Goal: 5000 calories
Mon: 902 (1.5 hours of tennis, 3 mile jog)
Tues: 1031 (2.5 hours tennis)
Wed: 1227 (2.5 hours tennis, 25 min circuit training)
Thur: 776 (45 min walk, "the 99 workout" for 75 min )
Fri: 894 (2hr 10 tennis)
Sat: 0 (did a little half-heartedly, but not counting it. Felt so blah!)
Sun: calories burned (how they were burned)
Total: 4830
Left to go: 1700 -
Week 2
Weekly Goal 4000
Monday 540 Jillian's Banish Fat Boost Metabolism
Tuesday 567 Elliptical and bike (with weights)
Wednesday 719 Jump rope, Aerobics, Insanity workout, ST mixed in with them
Thursday 774 Shadow Boxing, Aerobics, Kickboxing
Friday 0 Rest day
Saturday 1062 Running/Jogging, Elliptical and bike (with weights)
Sunday 737 Bike, elliptical and weights
Total: 4399
Left to go: -3990 -
Week 3:
Weekly Goal: 3,500
Mon: 612 (30 mins, biking/cycling, 30 mins treadmill @ 4.5-6 mph incline 2-7, 20 mins weights)
Tues: 821 (20 mins biking/cycling, 20 mins treadmill @ 4-5 mph incline 2-7, 45 mins turbo kick)
Wed: 573 (20 mins, biking/cycling, 30 mins treadmill @ 4-5 mph incline 2-7, 25 mins weights)
Thur: 752 (turbo kick 45 mins, zumba 45 mins, treadmill 8 mins @ 5 mph 2-5 incline)
Fri: 455 (35 mins treadmill @ 5 mph incline 6, 20 mins weights)
Sat: 478 (35 mins treadmill @ 4.5-5.5 mph level 2-7 incline, 30 mins wights)
Sun: 384 (45 mins biking/cycling)
Total: 4,075
Left to go: Zero!!!! GOAL COMPLETED!!!!!!!! (with over 500 cals to spare!) :happy:
NOW....on to week 4!!! 0
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