The number of calories you burn during a workout depends on a number of factors. These include your weight, current fitness level, how hard you exercise, how active you are, and your body fat count.
For someone who might be overweight and new to fitness, they will burn more calories (especially in these early stages). They will also burn more calories than someone who is lighter and fitter. But, as these people lose weight and their fitness improves, it can be more difficult to reach the same high numbers as they started with.
Let's talk about fitness activities
Different types of activities burn different amounts of calories. Cardio activities that involve jogging, running, cycling, or HIIT tend to create a high heart rate for an extended period of time. This will burn calories at a higher and faster rate. Resistance training burns fewer calories in a workout itself. However, strength training is more effective at continuing to burn calories after training - often for several hours.
Also read: Is strength or cardio better for weight loss
Including weight training in our personal training regimen will also help build lean muscle mass, which burns more calories at rest than body fat. The long term goal to help speed up this metabolic rate is to to build up muscle.
This is a general handy guide to consider. Keep in mind that this may vary depending on the type of activity you will be performing:
- Women under 100 kg - you can aim to burn 250 to 400 calories for 30 to 60 minutes
- Women over 100 kg - you can aim to burn 350 to 500 calories for 30 to 60 minutes
- Men under 100 kg - you can burn 300 to 450 calories in a 30 to 60 minute workout
- Men over 100 kg - you can burn 350-500 calories in a 30-60 minute workout
You can see the difference here, between lower and upper body mass and the effect it has on calories burned.
Other factors to consider
Burning calories during a workout can often be a very good indicator of physical exertion. But we must take into account that this is not the only measure of your hard work.
For someone who is lean and has a high level of fitness, their goals may be less about calorie burn than setting physical goals during a workout. They can aim to perform more reps, sets, increase the weight or speed of an exercise, and give yourself less recovery time. That way, no matter how many calories they burn, they will always know they gave their workout, their effort 100%.
Often times, when we focus solely on the number of calories we are burning, it can impact our nutritional choices. We might think “I burned xx calories so I can eat x, y and z”. If losing weight is one of our goals, we want to create a calorie deficit by the number of calories we burn while exercising while following a healthy diet. This will maximize our energy expenditure and ensure that we are choosing the right nutrients to support our energy levels and strength during training. Overall, try not to `` eat into '' the calories you've burned and you'll see great results.
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Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet orgie.
Instead of adopting a radical or all-encompassing approach, try adopting a series of saine vêtements and making them an integral part of your eating routine first. As these vêtements start to become ingrained, you may well find that losing weight and, crucially, maintaining a healthy weight become natural to you. And you’ll get to keep on eating carbs throughout.
Losing weight is never easy and there’s no one tip that’s going to change that. However, it doesn’t have to be as complicated a process as many of us make it, like counting every calorie or stripping our diet of entire food groups while trying to follow aggressively restrictive diet plans.
If you’re not sure what those habits could be, then we have advice from the experts to help. We have nutritionist Orla Hugueniot and former footballer John Barnes from Public Health England’s Better Health campaign, which aims to help people lose weight, plus other dietitians and registered nutritionists sharing tips that have worked for the people they’ve helped to lose weight.
You don’t have to try to take on all the tips at once. In fact, we’d definitely advise against trying that, because you’ll overload yourself and may lose motivation. Pick a few that you think you can manage to start with, then keep coming back and adding more into your lifestyle.
“Time and again, personnes say to me that they are disappointed that they have ‘only’ lost a pound in a week, ” says George Hamlyn-Williams, principal dietitian at The Hospital Group. “The reality is that one pound ( 454g ) of fat equates to around 3, 500 calories. This means that over the week the pound was lost, they have eaten on average 500 kcal less per day – a massive achievement ! It’s so easy to eat or drink an additional 500 kcal – two standard 50g parcs of chocolate would do it. However, to eat 500 kcal less is much more difficult and to be consistent with it is even more challenging – so give yourself a break and pat yourself on the back if a pound comes off. Remember, if you keep going, that’s 52lb ( 23. 5kg ) over a year – over 3½ stone ! ”
“Often in clinic, if someone wants to lose weight but is not getting a good night’s sleep, I won’t begin by talking about food, ” says dietitian Nichola Ludlam-Raine. “We talk about getting the sleep right first or they’ll be fighting a losing battle.
“The research shows that if people are chronically sleep-deprived they consume more calories the next day. When you are sleep-deprived, the hunger hormone called ghrelin increases, which means that you genuinely, physiologically, feel more hungry. Your brain function is also impaired so that you’re less likely to be able to resist high-calorie, palatable foods. Also your energy level and your motivation are going dip so you’re less likely to want to prepare a healthy meal.
“Ideally, go to sleep before midnight, get between seven to eight hours a night, and stick to consistent bedtimes and wake times – even on weekends. Ensure your bedroom is dark, not too hot, not too cold, and ideally keep screens out of the room. Watch your caffeine intake – with your last cup of tea or coffee 4pm at the latest – and alcohol intake. People think alcohol helps, but actually it leads to restless sleep. ”
“If you’re mindful of portion sizes you can say goodbye to calorie counting, ” says Kerri Major, a registered dietitian and SENr sports dietitian, and author of The Dietitian Kitchen. “It can be useful to look at the recommended portion size on food packaging and see what you’re eating in comparison with this.
Additionally, a portion of fruit is one piece of whole fruit, like a banana, or one handful ( approximately 80g if you have scales to hand ), and Major advises aiming for three portions of dairy or dairy alternatives a day. “Portion sizes of dairy vary depending on the product, ” says Major. “Again, I recommend checking the food label, which usually indicates an appropriate serving size. ”
If you want to make portion control that little bit easier, Hugueniot suggests using smaller plates, and then dividing that plate up by food group. “Make sure that half your plate contains vegetables or salad, ” says Hugueniot. “The other half should be protein and carbohydrates. ”
Increasing the amount you cook for yourself will make you more aware of what’s going in your food and help you avoid high calorie and fat counts, especially those from unexpected places. Also, cooking is fun ! If you’re not sure where to start in the kitchen, saine recipe boxes can be a big help.
“You could try doing your own burgers, ” says Hugueniot. “Add chopped kidney beans, some chopped onion and an egg to the leanest beef svelte you can get, grill it and serve with salad – making a much healthier meal than a traditional burger and chips. ”
“Snackotage” is a word we just made up ( although it’s probably a trending hashtag by the time you read this ), but it sums up a problem that can ruin many diets – too many unhealthy snacks that sabotage all your good work at meal times.
“Try to make sure you are eating meals at regular times, with saine fruit and veggie snacks in between, and drink plenty of fluids, ” says Hugueniot. “This will help stop you snacking on unhealthy foods, and keep you more full during the day. The best snacks are those containing veggies, but if you’re having packaged snacks go for those with around 100 kcal and stick to two a day at maximum.
“Healthier snacks include : fresh fruit, low-fat and lower-sugar yogurt with fruit, plain rice cakes or crackers with lower-fat cheese, unsalted nuts and seeds, veggie sticks with lower-fat dips such as reduced-fat hummus and salsa, malt loaf, fruit loaf or a currant bun, crumpets and scotch pancakes. ”