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Burn 1,000 calories a day: Here's how to create a caloric deficit of 1000 Kcal/day

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Published on May 27, 2019

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There are many factors that determine the number of calories burned during the day:

There is a wide range of activities to do to burn 1000 calories.

Cycling, swimming, running, rowing, just to name a few.

Walking at a fast pace, an adult man can expect to burn 300 to 400 calories per hour.

Running or swimming for the same time interval can also enjoy 600 – 700 calories.

With rowing or training on the rowing machine (the rowing machine) can consume up to 700 – 1000 in an hour of training.

Of course, these are just averages, as it plays an important role in the intensity of the activity. The intensity with which each of this activity will be carried out to determine the number of calories burned.

For example, a runner who runs for an hour at a speed of 15 km/h will burn significantly more calories another that runs at a speed of 8 8 km/h.

The best thing to measure calorie consumption during your workout is to use a heart rate monitor or an activity tracker.

If you want to maximize caloric expenditure for a interval training high intensity (HIIT) could be the winning choice.

This type of training alternates brief periods of exercise with high intense to longer periods of the same activity at a more relaxed pace.

Generally, In the STUDY on the part of high intensity should be performed at a pace which is very intense (approximately 90% of maximum heart rate – MHR).

The duration of a typical training HIIT is a maximum of 30 minutes.

The HIIT can be done with any of the above-mentioned activities.

People out of shape or with physical problems would do well to approach with caution to the STUDY: without a minimum of physical preparation and heating, this type of training can easily lead to over-exertion and muscle injuries.

With regards to the calorie consumption of an interval training high intensity is difficult to give precise numbers: the total calories burned can vary dramatically from person to person, the type of exercise and the mode of execution.

Also in this case, the best thing to measure calorie consumption during your workout is to use a heart rate monitor or an activity tracker that also allows the measurement of the heart rate.

Once you know this number, you will be able to easily determine what you need to do to reach your goal of burning 1000 calories per day.

For example, if you ran for an hour and you've burned 600 calories, it increases the travel time to an hour and forty minutes or run at a faster pace.

To start to lose weight, you need to create a caloric deficit.

This means that you will have to consume more energy than you consume through food and drinks.

In this way you compel the body to use as a source of energy in its fat reserves.

If you create a deficit of 1000 calories per day, you can lose up to 1 kg of body weight a week.

To create a deficit of 1000 calories, you must satisfy the following equation:

1000 = calories consumed in a day – the calories taken in with power

Your basal metabolic rate is the number of calories your body burns while at rest.

As one becomes more active, it also increases your calorie expenditure overall.

The food that you eat provides these calories to maintain the weight of the average adult needs about 2000 – 2500 calories per day (for a more precise calculation, there are calculators that make reference to complex equations derived empirically)

This means that to achieve a caloric deficit net it is possible to use a combination of diet and physical activity.

If, for example, could reduce calorie intake by 500 calories, doing physical activity, you should only burn 500 calories a day instead of the 1000 required to create a net deficit total of 1000 calories.

You have to keep a food diary in which you score at least, meal for meal, snack for snack, the calories that you are taking through food and drinks.

You can do it with a notebook and a pen, or through a dedicated app for counting calories as myfitnesspal. If you use the app, this will automatically calculate your daily calorie intake. The app also helps you also to go back to the nutritional values of various foods without having to go read on the packaging of the same.

Once you know how many calories you're taking, you can start is to replace some foods with others that are more nutritious and less calorie intake, or completely eliminate certain foods and drinks, such as fried foods and carbonated drinks.

Replace sugary drinks with water is a very simple way to “save” on the need to eliminate a large number of calories.

If you decide to put into practice what you have read above you will realize that burn up to 1000 calories per day through exercise is not an easy task, but with a bit of dedication and control of your nutrition is a goal that can definitely be achieved and maintained for a few weeks.

The article Burn 1,000 calories a day: Here's how to create a caloric deficit of 1000 Kcal/day comes from Workout-Italy.

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