How do you burn 1000 calories by exercise per day?
Replies
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So, you want to burn 7000 calories a week to lose 2 lbs per week by exercise alone since dieting isn't working?
You might last a week...maybe.
Depending on your weight and health status, 20-30 stationary bike medium to high effort, then 35-40 minutes elliptical medium to high effort, then 30 - 40 minutes treadmill medium to high effort with medium incline, then 20 minutes of prowler sprints of at least 30 yards up and down. Wear a heart rate monitor and adjust accordingly.
If you planned on heavy lifting for body composition, then you can't really get an accurate burn count, so that's going to have to be extra.
NOW...if you want success, eat a deficit AND do some of the exercises I listed above, add some heavy lifting...it doesn't have to be a whole lot at first, but enough to make sure you know you've done it. Include squats, dead lifts, bench press or some variation of those lifts on alternating days to work both upper and lower body. Do these at least 3 times a week, while eating at a healthy deficit and tracking everything. Sprinkle in some patience and determination and you'll be amazed where you will be a year from now.0 -
At 200 pounds, 1000 calories requires 16 miles of walking or 8 miles of running or 30 miles of cycling.
Plus or minus.0 -
Your deficit's not working because you're not weighing your solids and you're not logging everything accurately.
To know if you're really burning 1000 cal/day is going to require the same honesty and accuracy that logging your food does.
Sorry; I don't want to be mean about this, but you're not going to find results with either method if you're not going to make a proper effort.0 -
Most people do it by lying.
45 minutes cleaning, vigorous effort: 9013 calories.
This!!!! lol. Invest in a HRM please. For the love of all that is good. One with a chest strap. As I mentioned above. MFP overestimates.
So do HRMs on pretty much everything except running.0 -
Bicycling 20 miles at a decent clip (about one and a half hours) is one lower impact way to do it. But, unless you're in really good shape, you might last a day or so, but you'll be sore the rest of the week and you'll be hungry enough to eat back all or more of the calorie that you burned.
I do a 10 mile fast paced ride (40-45 minutes) about once a week and that is one day that I eat all of my calories including the 500 or so I burned and still go into the red eating most if not all of that day's deficit.
Exercise is great for lots of things, but for weight loss nothing beats a calorie deficit.0 -
I personally think you should reduce your goal of trying to lose 2 lbs. a week. I would set a goal of 1/2lb. to 1lb. per week no more, you only weigh 170 lbs. and don't have a large amount of weight to lose. Go invest in a food scale and measure and weigh out your food and log everything... Start tracking your caloric intake at a maintenance level for a few weeks and then once you know your maintenance then subtract 100 calories from your daily intake and stay there for 2 to 3 weeks tracking everything and see how your weight loss is going but I would not increase your deficit by more than 250 a day which would be a pound a week... Don't think of this as a sprint, think more long term. you are going to do this for the rest of your life so don't be in such a big hurry to get there.... It took me 3 years and 3 months to lose 300 pounds and I have been on the other side of weight loss since Sept of 2012 and am doing fine because my routine is just my daily life..... also keep in mind if you are doing this method and you do exercise you should be eating back some of those exercise calories to fuel your body for the workouts that you are demanding of it which will allow you to have a bigger caloric intake which means you won't need to be eating at such a low level...... Finding maintenance is where I would start so you know for sure what your caloric intake is..... Best of Luck0
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No one will even read this far down, so i'm not sure why i'm even bothering.... but the fact is unless you are extremely overweight or plan to devote hours upon hours each day to high intensity training, you can't burn 1000kcals a day from exercise alone.
for reference, i'm 5'8" and ~155lbs. i train 3 days a week for about 90 minutes and look at my exercise log for the lifts/weights i'm doing. I have estimated my TDEE to be about 2735kcals a day averaged out.... and based on online BMR estimators at my current bodyfat % and age, i'm around 1650-1750kcals.... So essentially i burn about 1000kcals a day from exercise and just living my life. exercise alone? probably half that at best...
That said, do you think you could then double the exercise level i do and keep this level of training up long term? maybe if you weighed like 500+lbs, then you might be at a better spot to burn such a high level of calories from exercise alone, but it doesn't appear to be the case from your photo. Not to mention if you were 500+ you probably wouldn't have the mobility required to train that hard/long.
So all in all, if you are serious about losing weight, and you think 'dieting doesn't work' you need to really lock down your diet. weigh your foods and log everything. its basic math/physics when it comes down to it. anyone telling you different is living in denial.0 -
Get on the elliptical for 2 hours (120 minutes).0
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Get on the elliptical for 2 hours (120 minutes).
I will try this, thanks!0 -
I have an HRM and a BodyMedia, the HRM shows that I hardly burning any calories when exercising, for example yesterday it showed that I burned 250 calories in a one hour zumba class which does not make sense.Most people do it by lying.
45 minutes cleaning, vigorous effort: 9013 calories.
This!!!! lol. Invest in a HRM please. For the love of all that is good. One with a chest strap. As I mentioned above. MFP overestimates.
Now I love Zumba but despite what the commercials say 1,000 calories an hour probably isn't going to happen. I know I don't hit all the steps.
Adding weight training will help.
I try and break it up and walk (and do stairs) throughout the day in addition to working out, per MFP I got 1,400 today so it is probably closer to 700.0 -
How do you estimate you TDEE?No one will even read this far down, so i'm not sure why i'm even bothering.... but the fact is unless you are extremely overweight or plan to devote hours upon hours each day to high intensity training, you can't burn 1000kcals a day from exercise alone.
for reference, i'm 5'8" and ~155lbs. i train 3 days a week for about 90 minutes and look at my exercise log for the lifts/weights i'm doing. I have estimated my TDEE to be about 2735kcals a day averaged out.... and based on online BMR estimators at my current bodyfat % and age, i'm around 1650-1750kcals.... So essentially i burn about 1000kcals a day from exercise and just living my life. exercise alone? probably half that at best...
That said, do you think you could then double the exercise level i do and keep this level of training up long term? maybe if you weighed like 500+lbs, then you might be at a better spot to burn such a high level of calories from exercise alone, but it doesn't appear to be the case from your photo. Not to mention if you were 500+ you probably wouldn't have the mobility required to train that hard/long.
So all in all, if you are serious about losing weight, and you think 'dieting doesn't work' you need to really lock down your diet. weigh your foods and log everything. its basic math/physics when it comes down to it. anyone telling you different is living in denial.0 -
Get on the elliptical for 2 hours (120 minutes).
I will try this, thanks!
Read about "target heart rate" and use it to gauge your intensity or you will never be able to sustain 2 hours on the elliptical.0 -
I burn that on my cardio workout days.
Treadmill, incline 15 degrees, 3.2 mph, 58 minutes, 1008 calories was yesterday's burn....I also currently weigh 218 lbs, which means I'm burning a lot of calories on the incline (a flat treadmill at that speed for me would burn only 500-600). The less you weigh, the more difficult (read: harder you have to work) to burn that many calories.0 -
Thank you, I will give this a try too!I burn that on my cardio workout days.
Treadmill, incline 15 degrees, 3.2 mph, 58 minutes, 1008 calories was yesterday's burn....I also currently weigh 218 lbs, which means I'm burning a lot of calories on the incline (a flat treadmill at that speed for me would burn only 500-600). The less you weigh, the more difficult (read: harder you have to work) to burn that many calories.0 -
I get pretty miserable trying to eat less too. For me, I've been shooting for eating 2000 calories a day and then just get on my bike to ride a lot. I do 50 miles every day and that seems to be about 1700 calories or so burned based on my estimates so 30 miles or two and a half - three hours of moving with some effort would probably do it.0
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OP: I just looked at your diary, most of the time you don't log and I doubt you are weighing your food.
PLEASE read the links I gave you on the first page!!
If you don't fix your diet first, exercise is not going to solve your problem!!!0 -
Does your BodyMedia say you burn 1700 on sedentary days? My Fitbit says that about me, and lower. I think it's a lot easier to try to up that maybe 300/day to a burn of 2000 and eat around 1500 and lose around a pound a week. 1500 is a lot easier than 1200.
I weigh 170 lbs which means I burn about 1700 to sustain, in order for me to have a deficit of 500 calories a day I would have to consume 1200 calories a day, which has been very difficult for me.Do you weigh and measure and log your intake?? Just curious why the diet part is not working as you say... I have always kept the exercise separate from the diet part... I lost weight with a deficit and exercised for fitness......
I mean, it's a lot easier to skip dessert and the potato with dinner than to run 5 miles, for most of us.0 -
Thank you, I will give this a try too!I burn that on my cardio workout days.
Treadmill, incline 15 degrees, 3.2 mph, 58 minutes, 1008 calories was yesterday's burn...
A 15% incline for one hour at a solid pace is a serious workout, and not something to be jumped into from a state of unfitness.
Work up to things slowly, or it will all go sideways in a hurry.0 -
How do you estimate you TDEE?No one will even read this far down, so i'm not sure why i'm even bothering.... but the fact is unless you are extremely overweight or plan to devote hours upon hours each day to high intensity training, you can't burn 1000kcals a day from exercise alone.
for reference, i'm 5'8" and ~155lbs. i train 3 days a week for about 90 minutes and look at my exercise log for the lifts/weights i'm doing. I have estimated my TDEE to be about 2735kcals a day averaged out.... and based on online BMR estimators at my current bodyfat % and age, i'm around 1650-1750kcals.... So essentially i burn about 1000kcals a day from exercise and just living my life. exercise alone? probably half that at best...
That said, do you think you could then double the exercise level i do and keep this level of training up long term? maybe if you weighed like 500+lbs, then you might be at a better spot to burn such a high level of calories from exercise alone, but it doesn't appear to be the case from your photo. Not to mention if you were 500+ you probably wouldn't have the mobility required to train that hard/long.
So all in all, if you are serious about losing weight, and you think 'dieting doesn't work' you need to really lock down your diet. weigh your foods and log everything. its basic math/physics when it comes down to it. anyone telling you different is living in denial.
You can google it. The website I used for my macro calculator has one: http://iifym.com/tdee-calculator/
But you need to get your diet in check. Exercise alone won't do anything.0 -
I did miss couple of days out of frustration, I just can't stay under 1700 caloriesOP: I just looked at your diary, most of the time you don't log and I doubt you are weighing your food.
PLEASE read the links I gave you on the first page!!
If you don't fix your diet first, exercise is not going to solve your problem!!!0 -
I did miss couple of days out of frustration, I just can't stay under 1700 caloriesOP: I just looked at your diary, most of the time you don't log and I doubt you are weighing your food.
PLEASE read the links I gave you on the first page!!
If you don't fix your diet first, exercise is not going to solve your problem!!!
There was more then a couple days missing. You need to fix this first and get your diet under control.
I am 45 yrs old and I eat between 1600-1800 calories to lose weight.0 -
I weigh 170 lbs which means I burn about 1700 to sustain, in order for me to have a deficit of 500 calories a day I would have to consume 1200 calories a day, which has been very difficult for me.Do you weigh and measure and log your intake?? Just curious why the diet part is not working as you say... I have always kept the exercise separate from the diet part... I lost weight with a deficit and exercised for fitness......
Just out of curiosity, how did you come up with this?0 -
Exercise is for fitness and diet is for weightloss. You can exercise until the cows come home but if you're not eating at a deficit you still won't lose weight. Also you mentioned 250 calories your hrm told you for zumba. HRMs are only really accurate for steady state cardio (even then the calories count is questionable) so the calories for zumba are likely to be wrong. You need to take a step back get back to basics set reasonable weight loss goals not unobtainable ones. Sort your food and logging out and find an exercise you enjoy. If you don't like it you won't keep doing it..
Have a look at the links and good luck
http://www.myfitnesspal.com/topics/show/1234699-logging-accurately-step-by-step-guide
http://www.myfitnesspal.com/topics/show/1175494-a-guide-to-get-you-started-on-your-path-to-sexypants?hl=guide+to+sexypants&page=1#posts-183615940 -
read an article on line stating that you multiply your weight by 10 to figure out your total calorie burn at rest
I weigh 170 lbs which means I burn about 1700 to sustain, in order for me to have a deficit of 500 calories a day I would have to consume 1200 calories a day, which has been very difficult for me.Do you weigh and measure and log your intake?? Just curious why the diet part is not working as you say... I have always kept the exercise separate from the diet part... I lost weight with a deficit and exercised for fitness......
Just out of curiosity, how did you come up with this?0 -
read an article on line stating that you multiply your weight by 10 to figure out your total calorie burn at rest
I weigh 170 lbs which means I burn about 1700 to sustain, in order for me to have a deficit of 500 calories a day I would have to consume 1200 calories a day, which has been very difficult for me.Do you weigh and measure and log your intake?? Just curious why the diet part is not working as you say... I have always kept the exercise separate from the diet part... I lost weight with a deficit and exercised for fitness......
Just out of curiosity, how did you come up with this?
That only works for people with not-too-high body fat percentages. For those with 30%+ body fat percentages, it will overestimate, and increasingly so as body fat %age goes up.0 -
Use a Polar Heart Rate Monitor, Polar F11 is my favorite, dance, lift weights, run, bike, whatever type of activity, and sustain it for a long time. Honestly I think you'd be better off relying on reducing calories to burning 1000 cals a day. Easier and whatnot.0
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read an article on line stating that you multiply your weight by 10 to figure out your total calorie burn at rest
I weigh 170 lbs which means I burn about 1700 to sustain, in order for me to have a deficit of 500 calories a day I would have to consume 1200 calories a day, which has been very difficult for me.Do you weigh and measure and log your intake?? Just curious why the diet part is not working as you say... I have always kept the exercise separate from the diet part... I lost weight with a deficit and exercised for fitness......
Just out of curiosity, how did you come up with this?
NO NO NO..... please go on http://iifym.com/iifym-calculator/ enter you information and find out your TDEE and BMR.
BMR is basically the minimum cals you should eat, TDEE is your maintenance cals. Subtract about 15%-20% off your TDEE to give you your defeicit calorie range. I can guarantee it will be higher than 1200 cals.0 -
Have you tried swimming? It's much more impact forgiving than running and/or other rigorous forms of aerobic activity. Swim laps for half an hour, grab some foam water weights for resistance work, repeat as many times as your energy levels allow. Swimming is what I've turned to since my arthritic knee and torn meniscus will allow. Good luck.
You just wrote my entire exercise routine, lol.
I do laps though for an hour now, and follow up with an hour of water resistance exercises. GREAT workout!0 -
Thank you, I will give this a try too!I burn that on my cardio workout days.
Treadmill, incline 15 degrees, 3.2 mph, 58 minutes, 1008 calories was yesterday's burn...
A 15% incline for one hour at a solid pace is a serious workout, and not something to be jumped into from a state of unfitness.
Work up to things slowly, or it will all go sideways in a hurry.
Yup, I'm right around the same weight and height (assuming poster is 6'), well muscled, male and hike up mountains with similar stats, like the above poster probably is too. A female, shorter with higher percent bodyfat would more likely be looking at a two hour daily intense workout for 1,000 cals burnt if you want a reasonable time estimate OP.
Also, reading other posts you really need to get a good daily burn estimate, and measure all intake well first OP, that is most likely to be your whole problem.0 -
I did miss couple of days out of frustration, I just can't stay under 1700 caloriesOP: I just looked at your diary, most of the time you don't log and I doubt you are weighing your food.
PLEASE read the links I gave you on the first page!!
If you don't fix your diet first, exercise is not going to solve your problem!!!
This is going to sound mean, but it is not meant to be mean at all...but if you don't have the determination and will-power to stay within 1700 calories a day, how are you going to pull off 1000 calorie burns every single day?
If you do both, you will get to eat more and still maintain a deficit. You don't have to exercise for hours everyday.
Also, if 1700 a day is impossible for you, change your goal to 1 lb a week so you can still be at deficit and eat more.
Track as accurately as possible and everything you eat. Plan out your meals.0
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