We all know the upcoming holiday season can be a time to fall into “relax mode” with respect to our exercise and diet routines. Change things up a bit for this new year. Start to get into your pre-holiday routine now by watching your caloric intake and begin adding in more movement throughout the day. Don’t use the excuse of busy schedules, attending parties and traveling, be the culprit this time around. This is your year to avoid the dreaded holiday weight gain.
Our first step is to become mindful in respect to individual triggers during holiday events or family gatherings. It has been reported that the average person will consume an extra 619 calories a day during the Holiday season which figures out to about a five-pound weight gain over the holiday season! If you got off on the wrong foot with Thanksgiving, there is no better time to get back on track and re-focus.
The average person has the potential to consume 4500 calories or more coupled with 200 grams of fat (that equates to 1800 calories alone from fat) over the course of a typical Thanksgiving day. Be aware that those numbers increase for Christmas day!
Avoid the Weight Gain with These Tips
Reports have shown that it doesn’t get easier a month later when the “average person eats more than 7,000 calories over the course of a typical Christmas day. Research carried out by Associated British Foods came to that conclusion. That’s more than three times the U.S. Department of Agriculture’s recommended daily caloric intake.”
Try the tips below if you feel like your a bit off course and have been eating too much and not moving enough; get a jump on it now by trying a few of the following:
Increase the volume or intensity of your daily exercise (both strength training and cardio).
Wear a pedometer and work on increasing your daily steps over the course of the next 30 days. Add an additional 500-1000 steps to your weekly step count.
Get out of the house for a quick 15-minute walk each night following dinner during this Holiday season.
Watch the extra (empty) calories from soda, juices, alcohol, etc. Try adding a glass of water in between drinks – if possible, avoid alcohol. The average person consumes an additional 450 calories a day through drinking soda, sports drinks and alcohol.
During this holiday season, think of exercise as a way to prevent weight gain. If you’re looking to lose weight, the key is to increase your activity level above and beyond what you’re currently doing. In addition, be more mindful of your caloric intake, especially a few hours after dinner. Happy Holidays!
Try Jefit App for the New Year
Try the best strength training tracking app on the market today. It continues to win many awards in 2022 for best app as it has done in previous years. Jefit is a workout log app that helps you meet your fitness goals. By providing an extensive exercise library, you can pick and choose your workouts according to your goals. You can also join our members-only Facebook group where you can connect and interact with your fellow Jefit members. Share your successes, stories, advice, and tips so you learn and grow together. Stay Strong!
Out with the old and in with the new. Looking to make 2021 the year that you change the way you look and feel? For that to really happen, you may just need a bit more dedication. Let’s take a look at how your body can burn additional calories each day.
Your body continually expends calories, every minute of every hour of every day. Even while you’re sitting reading this.
You will be happy to know that we burn calories even while we sleep. In one study published in the Annals of Internal Medicine, two groups of overweight non-smokers were followed for a two-week period. One group slept 8.5 hours a night and a second group slept 5.5 hours while both groups ate about 1,500 calories a day. After two weeks, the people who slept more lost more fat than the group who slept less. Even more amazing was the fact that subjects who slept less lost more muscle (60 percent more muscle was lost by the sleep-deprived group). Those three hours of lost sleep caused a shift in metabolism that made the body want to preserve fat at the expense of lean muscle.
This same study showed that test subjects burned on average 400 more calories by sleeping 3 more hours – that’s an additional 2,800 calories burned for just one week. Think of sleeping as an extra calorie burning bonus. Here are three additional ways your body can expend more calories each day:
1. Building More Muscle Increases yourResting Metabolic Rate.
2. Performing Higher Intensity Workouts will Increase your EPOC.
3. Adding More “Movement” will Increase your NEAT level.
“Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it.”
Build More Muscle
Regular strength training sessions (3x/week) will overload your muscles and the stress (overload) placed on your muscles will eventually adapt and become stronger. As strength increases, the body can handle heavier loads and over time you will experience an increase in lean muscle, as long as you get adequate sleep and nutrition. Research has demonstrated that for every three pounds of muscle you add, your resting metabolic rate increases by about 6-7 percent. An elevated metabolism means you burn calories at a faster rate at rest and during activity.
Benefits of EPOC
Supplementing high intensity strength and cardio sessions into your weekly exercise routine will not only burn more calories during a workout but post workout as well. This is commonly referred to as the after-burn or in scientific research circles as EPOC or excess post oxygen consumption. If the intensity is high enough you have the potential to expend a few hundred calories up to about 24 hours post workout. EPOC depends on the intensity and duration of the exercise session; as they increase so does EPOC.
Take Advantage of NEAT
A study published in Science by Dr. James Levine took 20 “couch potatoes” (10 lean and 10 mildly obese) and recorded their bodily movements every half second for 10 days. He discovered that leaner subjects burned about 350 more calories a day through NEAT or non-exercise activity thermogenesis or about 33 pounds a year.
In a second NEAT study, Levine recruited 16 volunteers and for 8 weeks had them eat 1,000 calories a day over what they needed to maintain their weight. You might expect that all of the subjects put on weight—with 1,000 extra calories a day. But at the end of the study, the gain per individual ranged from less than 1 pound to greater than 9 pounds. And the variation, according to Levine, was explained by the amount of NEAT. A highly active person can expend three times more calories than an inactive person and NEAT levels can vary up to 2000 calories between individuals.
If you’re not seeing changes in body composition with your current program, take a look first at how you’re fueling your body. Secondly, increase your intensity with your cardio sessions and start building more muscle. Lastly, increase your daily movement and some NEAT things will begin to happen.
Use Jefit to Track Your Progress
Do what millions of others have already done, use Jefit as their workout log app. This in turn, will help you meet your fitness goals. By providing an extensive exercise library, you can pick and choose your workouts according to your goals. You can also join our members-only Facebook group where you can connect and interact with your fellow Jefit members. Share your successes, stories, advice, and tips so you learn and grow together. Stay Strong!
Nedeltcheva AV, Kilkus JM, Imperial J, Schoeller DA, and Penev PD (2010). Insufficient Sleep Undermines Dietary Efforts to Reduce Adiposity. Annals of Internal Medicine 153(7):435-441.
The following article takes a look at the best movements to choose when you want to use the highest calorie burning exercises. There are many exercises that are available to you when working out from home or the gym. But what are the best options from a high caloric expenditure stand point? We have looked through the research and various articles to bring you that list.
These types of exercises are great individually or when mixed into a circuit or high-intensity training session. Obviously, the heavier the person, the higher the caloric expenditure per minute of exercise. Just a reminder when you look over this and other types of data like this.
Various Factors Affecting Calorie Burn
There are many factors that go into determining how many calories someone expends during exercise. Here is a great article on that topic by Robert Robergs, PhD and Len Kravitz, PhD. Here are eight factors, many of which you can manipulate, that will influence your calorie burn.
Basically, the more you weigh, the greater amount of calories you expend during exercise. Pretty simple.
*Type of Exercise
Cardio-based workouts typically involve higher calorie burning exercises. They usually burn more calories than other types of workouts like strength training or doing yoga. The key word here is intensity. Finally, there can be a different outcome with a well-designed exercise program. See the study, found below, by Falcone and colleagues reporting a HIIT session out performing a cardio workout involving men as test subjects.
The higher the intensity, the more calories you end up burning per minute. If I can get all exercise physiology on you for a moment…for every liter of oxygen you consume during exercise you expend about 5 calories. Keep in mind, the harder you breathe during activity, the greater the oxygen intake resulting in a higher caloric expenditure. Not to mention an elevated EPOC hours after your exercise is done.
Stands for excess post oxygen consumption. The higher the exercise intensity, the higher the “after burn.” Meaning, your body continues to expend calories long after the workout is finished. For this to happen, though, it has to be a very heavy lifting day or a HIT type workout. The intensity needs to be very high during the workout. As in, you couldn’t carry on a conversation because you’re breathing so hard.
When you perform a total body movement like a deadlift or push press exercise, you’ll burn more calories than say a concentrated biceps curl.
*Men Typically Burn More Calories than Women
This is simply a result of most men having a higher percentage of muscle mass than most women. This is not always the case however. Over the years I have run stadium stairs with female Olympic and college athletes. I can attest, some female athletes can out do any guy… it can be a truly humbling experience!
*Current Fitness Level
There are many benefits to living a healthy lifestyle. Staying in great shape allows an individual to work harder in their workouts and in turn, elicit a greater calorie burn during exercise.
The older the person, the less calories they burn in a given period of time. This is due to muscle mass. As we age we lose muscle and this affects metabolic rate and calorie burn.
Highest Calorie Burning Exercises for Short Duration
A Men’s Journal article compared four different activities, using a 5-minute testing period, to rank the highest caloric expenditure. The four different exercises included: body-weight exercises, jogging, swinging a kettlebell, and jumping rope. All are great forms of exercises and you need minimal equipment to perform each exercise. They determined jumping rope was number one, when it came to a 5-minute workout, burning 79 calories while the body weight exercises, consisting of push-ups and pull-ups, came in fifth using 51 total calories.
Jumping rope is a great training tool and should be used more prior to a workout. To continue on the topic of jumping rope, it has been reported that 10-minutes of jumping rope is equivalent to jogging for 30-minutes. Interesting numbers, though, especially the kettlebell swings being higher than pushing and pulling your body weight for 5-minutes. This was probably due to the subject getting more total swings with a kettlebell during the 5-minute period.
1st – Jumping Rope (79 calories/5-minutes)
2nd – Swinging a Kettlebell (63 calories/5-minutes)
Here are a few great activities that the next study can hopefully look at. Compare the effects of 5-minutes of cross-country skiing or snow-shoeing, jogging up hill, HIIT using a bike or rower, an Assault bike (Schwinn Air-Dyne), Concept 2 Cross-Country Ski, CLMBR, and stadium stair running.
Some of the Highest Calorie Burning Exercises for Longer Duration
There was another report that I came across, with somewhat different results, that looked at calories burn for 10 to 30-minutes of activity. The group used an energy calculator from the American Council on Exercise (ACE). The study did acknowledge that every body is different and while one routine may work well for one person it might not be as efficient for another. Here are the results from that particular study. Keep in mind these numbers were based individuals who weighed only 130-pounds.
1st – Running/Jogging – 206 calories per 30-minutes
5th – Walking (moderate pace) – 97 calories per 30-minutes
6th – Weightlifting – 88 calories per 30-minutes
Obviously, if you are are 200-pound male, these numbers would be significantly higher. Again, the different calorie outputs for jumping rope (for 5 and 10 minutes) most likely, had do to bodyweight and speed of jumping (i.e., pace or rpm or # of toe taps).
In one last article, Harvard Medical School reported calorie burn for over 100 different activities. The group looked at the difference in calorie burn for 30-minutes of activity for 125, 155 and 185-pound individuals. They also did not report if they were men or women, or how much lean muscle they had, so keep that in mind. They just looked at overall bodyweight.
What The Exercise Research Says
A 2015 study published in theJournal of Strength and Conditioning Research by Falcone and colleagues, compared the energy expenditure of single exercise sessions using resistance, aerobic, and combined exercise involving the same duration. The test subjects were young, active men. All sessions were 30-minutes. The resistance training session used 75 percent of their 1-RM, the aerobic session, on a treadmill, used 70 percent maximum heart rate. The high-intensity interval session (HIIT) session was done on a hydraulic resistance system (HRS). The HRS workout used intervals of 20-seconds of maximum effort followed by 40-seconds of rest. The HIIT session using the HRS had the highest caloric expenditure of the three workouts. The data suggest that individuals can burn more calories performing HIIT with HRS than spending the same amount of time performing steady-state exercise.
A 2012 study at Colorado State University found that test subjects who worked out on a stationary bike for less than 25 minutes, with just a few sprints mixed in, expended an additional 200 calories a day, due to excess-post oxygen consumption (EPOC) or commonly known as the after-burn effect.
The Journal of Medicine and Science in Sports and Exercise reviewed interval training. Subjects exercised using high-intensity intervals. The total amount of calories expended one-hour post workout was 107 percent more than low-intensity, short duration exercise. And 143 percent more than with low intensity, long duration exercise! That’s because interval exercise peaking at levels above a 70 percent maximum-intensity effort, speeds up metabolism for up to three hours after exercise – a benefit not found with low-intensity exercise.
Hopefully this article sheds more light on this topic regarding the best exercises to choose when the main interest is high calorie burn.
Stay Strong With Jefit
Join the millions of members who have had great success using the Jefit app. The award-winning app comes equipped with a customizable workout planner, training log, the ability to track data and share workouts with friends. Take advantage of Jefit’s huge exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals. Stay strong with Jefit.