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Ways to burn calories without going to the gym?

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  • Posts: 38,457 MFP Moderator
    The problem with aggressive weight loss is simple. When you aim for aggressive weight loss, especially when you aren't obese, is that you lose muscle + fat. And since muscle key in athletic performance, looks (its tight and lean and losing it will require you to lose more weight to get to a good composition), you will support your body less, you will weaken your immune system, etc.. So yes, you can lose 2+ lbs a week, but if you are just overweight, then it's going to be muscle too. Keep in mind, muscle is inefficient and requires a lot of calories to maintain it.
  • Posts: 13,274 Member
    show previous quotes

    Losing 1-2 pounds is completely healthy, and burning 1000 calories really isn't that much. Not sure what those others are talking about.

    I typically burn less than 200 calories a day from my workouts and lose 1-2 pounds a week. To me, the idea of burning 1000 calories in one day, just from exercise, sounds insane. My TDEE is 2500, and I eat about 1800-1900, so I end up with a deficit of roughly 750/day. It's much easier to create a deficit with your diet than with spending a quarter of the day working out.
  • Posts: 17
    I'd look into this programs:

    Power 90/Power 90 Master (beginner)
    P90x (Intermediate)
    Insanity (advanced)

    And a lot of people mentioned Jillian something, don't remember her name.
  • Posts: 34,971 Member
    Here's my advice -

    Stop thinking of this as a race.
  • Posts: 2,545 Member
    show previous quotes


    I've lost 2-4 pounds a week since I've started my new lifestyle of healthy eating and working out and I'm not obese. I've lost about 22 pounds in 7 weeks


    ...I think i just experienced envy....

    Took me 6 months to lose 40 lbs, and another year to lose another ten.
  • Posts: 2,545 Member
    oh- to contribute to the actual discussing *shakes off envy of folks who can lose more than 2 lbs a week*....

    There are exercises that burn calories when you aren't actively exercising.... but you're an athelete so I guess you already know this. But I'll say it anyways for folks who might not know:

    HIIT
    Lifting Heavy

    and while I haven't heard it touted out on MFP as one of the best exercises out there, I will tell you that rockclimbers are (1) babes, (2) buff, (3) outside, and (4) having a great time.
  • Posts: 550 Member
    Try doing intervals on the treadmill, run at 6.0 or faster for a minute , walk at 4.0 for 2 minutes , then repeat, for 30 minutes , you should be dripping sweat when your done. Also you could buy a jump rope . and workout , with that is harder than it seems.
  • Posts: 1,575 Member
    The problem with aggressive weight loss is simple. When you aim for aggressive weight loss, especially when you aren't obese, is that you lose muscle + fat. And since muscle key in athletic performance, looks (its tight and lean and losing it will require you to lose more weight to get to a good composition), you will support your body less, you will weaken your immune system, etc.. So yes, you can lose 2+ lbs a week, but if you are just overweight, then it's going to be muscle too. Keep in mind, muscle is inefficient and requires a lot of calories to maintain it.

    This! Listen to this poster as they know what they are talking about.

    Weight loss is not a race. The faster you lose the more of the losses that will be from muscle instead of fat. Loss of muscle will lower your metabolism.

    Burning 1000 cals a day will do more harm than good in the long run. Muscle loss, not allowing your muscles to heal, constantly holding onto water, and burn out. Burning that much without eating most of those calories back also doesn't give your body enough to run on.
  • Posts: 1,575 Member
    show previous quotes

    I've lost 2-4 pounds a week since I've started my new lifestyle of healthy eating and working out and I'm not obese. I've lost about 22 pounds in 7 weeks

    I would imagine a larger portion of your losses came from muscle instead of fat. It is great to lose quickly, we would all love to lose the weight fast but personally I would like to preserve my muscle instead of getting great losses the whole time but ending up with little muslce in the end. Muscle does more for the look of your body than fat will in the end.
  • Posts: 741 Member
    I'm not understanding why you need to burn 1,000 calories a day in exercise?
    This!
  • Posts: 1,915 Member
    Amazes me how many people are just offering advice rather than asking why the OP feels like they need to do 2+ hours of exercise a day and burn 1000 cals a day. Totally OTT and too aggressive.

    I'm with you
  • Posts: 1,548 Member
    Pull ups really get my heart rate going.
  • Posts: 251 Member
    How many pounds you should lose per week depends on how heavy you are. The more you weigh, the more you can safely lose per week. Unless you're a small person, 1-2 lbs a week should be fine. If you feel deprived, or you are injuring yourself with the exercise, I would scale it back. You might want to keep in mind whether or not you can sustain spending 2 hours a day on exercise for the long haul. Often when people stop or scale back their exercise they gain back the weight. Just food for thought. Also I'd recommend some yoga dvds, some of the harder ones burn quite a few calories. I like Rodney Yee.
  • Posts: 607 Member
    show previous quotes

    I would imagine a larger portion of your losses came from muscle instead of fat. It is great to lose quickly, we would all love to lose the weight fast but personally I would like to preserve my muscle instead of getting great losses the whole time but ending up with little muslce in the end. Muscle does more for the look of your body than fat will in the end.

    I will stick with what my Dr has told me and I'm doing just fine.Let me know how those assumptions if yours workout. I also know the type of workouts I do, you dont. I went from drinking a lot of coffee and no water to just water and some coffee. I also gave up alcohol as well. Not everyone has the same metabolism. Clearly mine is awesome. I don't do anything extreme either so clearly we all function differently.

    I've been toned before, I know my body, you dont. I dont burn 1,000 calories a day and I eat over 1300 calories, sometimes 2,000-2200 calories a day.
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