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How to Burn 3500 Calories a Day


Burning 3500 Calories Per Day

In order to lose one pound of body fat you will need to burn 3500 calories in a week. However burning all the calories in one day or restricting many calories in your diet will not help. In simple words don’t overkill yourself. Excessive energy expenditure along with severely restricted calorie intakes will result in a metabolic meltdown in your body. This yields a slower metabolic rate.

So even though you lose 1 pound by burning 3500 calories, this dream won’t come true if your metabolic rate is low. So the best way is not to burn 3500 calories a day, but instead aim to burn 3500 calories over a period of 7 days or 1 week. Ideally to lose weight you should just eliminate the wrong calories from your diet and increase your energy expenditure. So forget about the question how to burn 3500 calories a day or how to burn 3500 per day as this goal is often unrealistic and requires a crash diet along with extensive exercise which cannot be sustained in the long run. Remember one golden rule - the slower you lose weight the more likely it is to keep it off and the faster you lose weight the more likely you will put it back on. Make sensible goals to lose not more than 1-2 pounds per week, even if you lose 1 pound in 1 week it will be 52 pounds in a year which is decent enough. Try the following ways to burn more calories and increase your metabolic rate –

  • Burn 500 calories per day or decrease 500 calories from your total food intake. The best is as discussed above a combination of both. So you can decrease 200-300 calories from your daily diet and burn at least 300 calories daily to lose 1 pound weight per week.
  • A low impact aerobic class for an hour can burn up to 365 calories for an average weight person (weighing 160 pounds). If you weigh more than you will lose more calories and if you weigh less then you will burn fewer calories according to your weight and height.
  • Other outdoor and indoor activities like 20 minutes rollerblading, 25 minutes rope jumping, 30 minutes jogging at a moderate speed of 5 mph, 30 minutes of tennis game, 35 minutes swimming, 60 minutes walking at the speed of 3 mph or 60 minutes playing volleyball all will burn 300 calories.
  • Weight training will not only help to burn excess calories but also help to build muscle mass. After a tough workout like kickboxing or circuit training your metabolism remains elevated for several hours. You burn up to 20% calories post workout of the total calories burned during a workout. So assuming you burned 500 calories in kickboxing, you can burn additional 100 calories afterwards.
  • Pay attention to what you gulp down: Before consuming fatty foods and junk foods remember that one gram of fat provides 9 calories and fat is what you are keen on to burn.

3500 Calories Diet

There are several people all over the globe who struggle with their weight problems. Obesity is one of the fastest growing health concerns, not just in the United States, but all across the world. This problem can be seen in men and women of all ages, including children. It is also common to see people work towards their ideal weight goal, in different ways. There are some who starve themselves for as long as they can; some people eliminate fried foods, sweets and other fattening food items from their diets and eat only low cal foods instead. However, in order to lose weight in the right manner, it is important for you to follow the two fold approach to weight loss. This involves following a healthy diet, i.e., a diet which is high in nutrition, but low in fat and calories and getting an adequate amount of exercise each day.

There are several people who have been heard asking fitness experts “how to burn 1000 calories a day” or even “how to burn 1000 calories an hour”. While it may be possible for you to burn 1000 calories in a single workout session or even in one hour, the idea is to follow a proper weight loss plan, which can help you stay committed and motivated towards your weight goal. It is quite common to see many people start off on a weight loss mission, lose a couple of pounds, but then give up, because the regime that they set for themselves was too strict to follow in the long run. Of course, on the other hand it is very common to see people, who get started on a weight loss plan but then give up within a few weeks, because they do not see the desired results fast enough. Therefore, if you want to reach your weight goal, within a reasonable period of time, it is important for you to plan your approach, set realistic, but motivating targets for yourself and then work towards your goal. This means that you need to know what the difference between your current weight and your ideal weight is and then look at the time duration that you want to lose all the extra weight in. This information should help you plan out your weight loss plan. However, most health experts recommend losing no more than around 1 pound a week, for people who are not excessively overweight.

Since 3500 calories equals 1 pound, this means that you can lose one pound in a week, by burning 500 calories, more than what your daily required caloric consumption is. Therefore, if you are allowed to consume 1,200 calories a day, you can either consume no more than 700 calories, in order to lose weight. Alternately, you could consume 1,200 calories, but then burn off 500 calories a day, by exercising. Neither of these practices is feasible for most people.  This is why most people prefer to consume around 200 or 300 calories less than what they require each day and then burn off another 200 to 300 calories by working out. Burning 300 calories a day is not a difficult task and neither is reducing the consumption of around 200 or 300 calories. This approach is usually the most effective for people who want to lose a pound a week. Of course, there are people who wonder “is burning 300 calories a day good?”. While most healthy or overweight people should burn around that many calories during a workout session, it is best to check with a fitness guide, for individual recommendations. Once you get used to burning 300 calories during a workout session without any trouble, you can look for ways to burn 500 calories a day or even 30 minutes, while working out, in order to keep yourself motivated.

How to burn 500 calories a day?

Once you get used to a regular workout regime and are burning at least 300 calories in one session, you can start looking for ways to enhance your exercise regime, so that the calories burned are much higher. While the number of calories burned performing any activity differs from person, to person, there are several ways in which a person weighing 200 pounds can burn over 500 calories in about half an hour. Options on how to burn 500 calories in 30 minutes include:

• Vigorous stationary rowing: 510 calories
• Mountain biking: 510 calories
• Jumping ropes: 600 calories
• Playing racquetball: 600 calories

After being able to burn 500 calories in a day, you may want to look for options on how to burn 1000 calories in a workout session.

How to burn 1000 calories in a day?

Since 3500 calories make 1 pound, you need to burn 3500 calories in a week, in case you want to lose a pound. This means that your caloric intake should be 500 calories less than your daily caloric requirement. In case you plan to work out and diet on a daily basis, this is the right target for you. However, if you are aiming to lose 3,500 calories or a pound in a week, without exercising every single day, then you may want to look at options on how to burn 1000 calories in 1 hour or during a single workout session. This way you can meet your goal, in spite of working out no more than 3 or 4 times a week. Given below are some of the options on how to burn 1000 calories at the gym:

•    The calories burned walking are less, compared to running or cycling. Therefore, change your cardio routine to include the use of a stationary bike or a run on the treadmill, so that you can burn 100 additional calories.
•    Increase the amount of weights you lift by up to 5%, to burn up to 500 calories.
•    Start walking and running at alternate intervals for increased cardio activity, to burn 150 calories.
•    Include a second cardio session, of climbing stairs or rollerblading, where you can burn 300 calories.

An several home chores are an excellent calorie burner and therefore, you could check with your fitness instructor on how to burn 1000 calories a day at home.

How to burn 3500 calories a day

There are many people who ask their fitness instructors “how to lose 3500 calories a day?”. However, since there are 3500 calories in one pound, a person could lose a pound a day, if he or she tried to burn 3500 calories a day. This is not a very healthy weight loss goal for many people and therefore, requires a doctor’s approval. Moreover, burning 3500 calories or 1 lb in a day would mean that an average person weighing around 200 pounds needs to spend at least 5 hours working out. This is why several fitness experts are also against burning 3500 calories or a pound in one day.

People who are into bodybuilding and muscle toning are known to follow a 3500 calories diet on a daily basis. However, the 3500 calories meal plan may not be advisable for people who are trying to lose weight.

Submitted on January 16, 2014