Quickest way to burn 500 calories?

blah88

Hey. Trying to get ripped AFAP. My diet is pretty much as good as can be. I can't reduce calories anymore or I'l just be starving. I get plenty of protein. I lift heavy 2-3 times a week. I feel like I can add in a cardio/ metcon workout at least twice a week on my off days. Just wondering what is the most effective.

How many calories would this circuit burn off you reckon?

10 BW squats
10 pressups
5 pullups

Repeat 10 times without stopping. I did this this morning and still feel like I could go to the gym and lift tomorrow no problem.

Just for the sake of the thread can we ignore post-exercise calorie burn.

El Horseboxo

I'd guess around the 300 calorie mark possibly. Not overly sure.

When i've wanted to cut some fat fast i always found going at it full intensity for around 20-30 seconds and then slowing the pace down for 10-15 seconds. I'd keep alternating that sequence for the duration of the cardio. Be it running, rowing, weights. Whatever. I'd then follow it with some skipping or hitting the heavy bag or speed ball. Basically keep the workout short but with high intensity.

Mellor

There is no way to estimate really a lot depends on your weight, fitness etc.

It's basically a varient on two of the crossfit workouts, Chelsea and Cindy I think.
Except that they do 15 BW squats. One is as many rounds as possible in 20 mins, the other is one set (all 3) on the minute for 30 mins

But its nowhere near 300, i'd estimate it might take 10minute or maybe a bit over depending on you. So prob about 150 calories. Why is that important anyway?

blah88

Well, one can lose fat by either eating less or exercising more. I don't really feel like I can eat much less than I currently am without feeling starving, so I want to know what the most effective way of burning off about 500kcals is. I'm extremely sedentary apart from my weight training sessions and want to add in some efficient exercise.

flywheel

A decent Spinning session does it for me

Mellor

blah88 wrote: »

Well, one can lose fat by either eating less or exercising more. I don't really feel like I can eat much less than I currently am without feeling starving, so I want to know what the most effective way of burning off about 500kcals is. I'm extremely sedentary apart from my weight training sessions and want to add in some efficient exercise.

I aware how to create a create a deficit.

Knowing that you burn x amount calories isn't going to make you loss weight faster. There is no flat rate for any excercise. The more muscles you use the more you burn, the harder you push yourself the more you burn. The amount you burn also relates to your ability to preform at that task.

Just do something, anything, if you enjoy it you are more likely to keep it up. but most importantly just push your self.

blah88

Actually feck it, I'm not gonna be leaving my house for the next 2 weeks or so (college work). I have no excuse to not stick 100% to a clean diet. Lyle McDonald's Rapid Fat Loss Diet it is. After reading a lot on the subject last night it seems diet>cardio in every way.

nice_guy80

flywheel wrote: »

A decent Spinning session does it for me

agreed 100%

with a good instructor you can drop serious weight in 3/4 weeks

someday2010

simple - the quickest and most efficient to burn 500 calories is not to eat them in the first place!

BigDuffman

someday2010 wrote: »

simple - the quickest and most efficient to burn 500 calories is not to eat them in the first place!

OP has rightly said that he does not want to starve himself.

Michael 09

flywheel wrote: »

A decent Spinning session does it for me

I concur

mrpink6789

I did a 30 minute cross trainer session this morning....

warm up for 5 minutes then do 7 sessions of 1 minute flat out and 2 minutes slower pace, then a 5 minute cool down.

505 calories burnt according to the HRM.

Hanley

Michael 09 wrote: »

I concur

Do I remember seeing a study which showed spinning encouraged the retention of fat on your legs??

AntiVirus

Just checked out a nice easy 5.91km run I did and I burned 452 calories in 26mins 39 seconds.

So it really depends on how fit you are as to how quick you can burn your calories doing what ever you do.

keane2097

Aren't those calorie readings on exercise machines not lol-inaccurate?

AntiVirus

keane2097 wrote: »

Aren't those calorie readings on exercise machines not lol-inaccurate?

I'm not talking about a treadmill, but whether you walk, jog, run 1km, you'll burn roughly the same amount of calories for you weight.

As for the machines in a gym I think they'll all read differently unless it's been setup up for you.

Transform

just vary the type of metcon you are doing.

Doing the same one over and over again is not going to be very productive long term.

IMO you will get better results from a weights (or body weight) based metcons (normally take much less time than a 45mins spin class also) versus straight cardio or cardio intervals. I do both but if i had to choose I would pick a metcon over cardio intervals as i find with clients you get more bang for your buck

blah88

Transform wrote: »

just vary the type of metcon you are doing.

Doing the same one over and over again is not going to be very productive long term.

IMO you will get better results from a weights (or body weight) based metcons (normally take much less time than a 45mins spin class also) versus straight cardio or cardio intervals. I do both but if i had to choose I would pick a metcon over cardio intervals as i find with clients you get more bang for your buck

Thanks for that. Just as a matter of interest. Let's assume two average twins want to get ripped for a photo-shoot or something. Both of them do full body weights 3 times a week. Same amount of protein daily each. One guy eats 1500 calories a day, does no further exercise. The other guy eats 2000 cals a day but burns off 500 cals through exercise.

After a month they will look the same?

Transform

blah88 wrote: »

Thanks for that. Just as a matter of interest. Let's assume two average twins want to get ripped for a photo-shoot or something. Both of them do full body weights 3 times a week. Same amount of protein daily each. One guy eats 1500 calories a day, does no further exercise. The other guy eats 2000 cals a day but burns off 500 cals through exercise.

After a month they will look the same?

You cant base it just off the maths but all that being said the guy that trains more often will change his SHAPE and possibly drop fat (as long as diet is in order) whereas the guy that just cut calories will just look like a smaller version of him/herself.

Finally i have worked with a few female models to help them get in shape for photo shoots and without exception with that deadline looming they were all training a lot more than 3 day a week

flywheel

Hanley wrote: »

Do I remember seeing a study which showed spinning encouraged the retention of fat on your legs??

can you please post it up i'd love to read it...

unless you remember it from this badly written article which described exactally the opposite of what a proper Spinning class instructed by a trained professional would be...
Need professional advice re:spinning and weight loss
http://boards.ie/vbulletin/showthread.php?t=2055948963

SanoVitae

This is Charles Poliquin's opinion on spinning:

"In spinning exercise, the body adapts by storing both intra-muscular and subcutaneous fat in the thigh and hip areas to provide a more readily available source of fuel for the aerobic recovery periods. The body figures out, if I store fat there it reduces the time to get to the muscles to provide the energy source. Result: Kobe beef thighs and butt, all plump and marbled with fat inside."

Here are some quotes from the Figure Athlete website regarding Spinning:

"• In my experience, they exacerbate any lower body issues a woman may have. If she stores fat in her lower body, spinning makes this worse. Charles Poliquin also supports this. (Gee, what a shock!)
• If she has a difficult time building muscle in her lower body, spinning makes it even harder.
A common postural syndrome in Spinners

• Spinning promotes extremely tight hip flexors, leading to non-firing gluteus. It also creates a rounded back and tight pectorals from the riding position. These are prevalent obstacles that the majority of women already have to overcome, but are ten times worse in females who take spinning classes.
• In every spinning class I’ve observed and from the four or five spinning instructors whose brains I’ve picked, although the class does “intervals,” it seems the entire class is performed at an extremely high percentage of the max heart rate, or rate of perceived exertion, the entire time. So, basically, when you’re in a recovery phase of the interval, you’re still at a very high heart rate or RPE."

Personally, I believe spinning can be great at the beginning, when people simply need a way to burn calories and, together with dietary changes, create the calories deficit required to lose weight. But after a short while, they will hit a plateau and that's when weight training and nutrition become more and more important. I would recommend Bodypump ahead of Spinning, simply because it works more muscles and the program constantly changes (there are only so many moves you can do on a Spinning Bike!).

Transform

SanoVitae wrote: »

This is Charles Poliquin's opinion on spinning:

"In spinning exercise, the body adapts by storing both intra-muscular and subcutaneous fat in the thigh and hip areas to provide a more readily available source of fuel for the aerobic recovery periods. The body figures out, if I store fat there it reduces the time to get to the muscles to provide the energy source. Result: Kobe beef thighs and butt, all plump and marbled with fat inside."

Here are some quotes from the Figure Athlete website regarding Spinning:

"• In my experience, they exacerbate any lower body issues a woman may have. If she stores fat in her lower body, spinning makes this worse. Charles Poliquin also supports this. (Gee, what a shock!)
• If she has a difficult time building muscle in her lower body, spinning makes it even harder.
A common postural syndrome in Spinners

• Spinning promotes extremely tight hip flexors, leading to non-firing gluteus. It also creates a rounded back and tight pectorals from the riding position. These are prevalent obstacles that the majority of women already have to overcome, but are ten times worse in females who take spinning classes.
• In every spinning class I’ve observed and from the four or five spinning instructors whose brains I’ve picked, although the class does “intervals,” it seems the entire class is performed at an extremely high percentage of the max heart rate, or rate of perceived exertion, the entire time. So, basically, when you’re in a recovery phase of the interval, you’re still at a very high heart rate or RPE."

Personally, I believe spinning can be great at the beginning, when people simply need a way to burn calories and, together with dietary changes, create the calories deficit required to lose weight. But after a short while, they will hit a plateau and that's when weight training and nutrition become more and more important. I would recommend Bodypump ahead of Spinning, simply because it works more muscles and the program constantly changes (there are only so many moves you can do on a Spinning Bike!).

i do not agree with some parts of the above but just from observation when i have gotten any of my clients to stop spinning or cycling for a time or even drastically reduce it there were farrr less issues with mobility and flexibility plus their body fat scores went down - now i know the body fat scores could have dropped from dietary changes but it was just that the changes in the legs were greater than in other areas when i got them on to a proper weights program, metcons mixed in and some straight cardio and intervals.

I used to teach spinning for years and have to say i would hate the thought of going back to doing it regularly as when faced with the option of 3 x spinning classes per week = 2-3hrs or spending the same time doing weights, metcons and intervals I know whats going to produce better results - no contest

flywheel

thanks for the post, would like to read the research Poliquin is basing his opinion on and what his definition of Spinning is...

it is unfortunate Spinning is lumped in with general Indoor Cycling, there are significant differences, Spinning is based on sound training principlas based on Periodisation and can only be taught by a qualified Spinning instructor - anything else is Indoor Cycling

the other info from Figure Athlete I'd take issue with, in fact their description of Spinning programme is incorrect so if they are basing their quotes on that there is a problem with their who assumption

SanoVitae wrote: »

But after a short while, they will hit a plateau and that's when weight training and nutrition become more and more important. I would recommend Bodypump ahead of Spinning, simply because it works more muscles and the program constantly changes (there are only so many moves you can do on a Spinning Bike!).

how would someone hit a plateau with Spinning?

true there are only a limited number of safe moves you can do on a fixed gear bike with a weighted flywheel; but the variables of cadence, resistance, positions, music, heart rate training, periodisation of classes and good coaching can make it an engaging part of a training programme for the participants (together with elements such as weights / functional / flexiblity / core / other cardio / etc)...

Muzi5434

blah88 wrote: »

Hey. Trying to get ripped AFAP. My diet is pretty much as good as can be. I can't reduce calories anymore or I'l just be starving. I get plenty of protein. I lift heavy 2-3 times a week. I feel like I can add in a cardio/ metcon workout at least twice a week on my off days. Just wondering what is the most effective.

How many calories would this circuit burn off you reckon?

10 BW squats
10 pressups
5 pullups

Repeat 10 times without stopping. I did this this morning and still feel like I could go to the gym and lift tomorrow no problem.

Just for the sake of the thread can we ignore post-exercise calorie burn.

Try skipping? It can burn about 500 calories in 30mins

Hanley

Muzi5434 wrote: »

Try skipping? It can burn about 500 calories in 30mins

And breaks your shins in far less time...

Muzi5434

Hanley wrote: »

And breaks your shins in far less time...

Yes, happens to all the boxers

nice_guy80

Hanley wrote: »

And breaks your shins in far less time...

feel the burn in your calves!

mdc5065

Muzi5434 wrote: »

Try skipping? It can burn about 500 calories in 30mins

All the texts I've seen put jumping rope at the top of calories burned in a certain time interval.

Hanley

Muzi5434 wrote: »

Yes, happens to all the boxers

And how long have they been skipping for?

How about I smash someone in the face repeatedly too while I'm at it. Sure it works for boxers and they're ok.

Transform

spinning is just one method to help people increase their fitness and burn calories.

It will in no significant way change a persons shape and radically alter their body as compared to a properly designed weights program combined with any number of methods to increase fitness/conditioning (of which spinning could be one).

Again as stated - if i had 2-4hrs to spend per week on getting my or my clients bodies into tip top shape doing any more than 30-60mins of that as a spinning class would be the absolute limit and to be honest I would make it more like 30mins (15mins x 2 per week).

Spinning is a tool in the same way running,skipping or swimming is but sometimes when fat loss and transforming your body is your goal then there are farrr better tools for the job. e.g. a good weights program with the focus on getting stronger and using basic lifts, metcons, cadio intervals, foam rolling, stretching etc

Khannie

Hanley wrote: »

And how long have they been skipping for?

You're not seriously trying to argue that skipping is bad news, are you?

Skipping on concrete: Maybe not so great. Skipping properly on mats or a wooden floor = totally grand. You're absorbing the impact with your calves instead of your knees (or you're doing it wrong).

johnn

Transform wrote: »

spinning is just one method to help people increase their fitness and burn calories.

It will in no significant way change a persons shape and radically alter their body as compared to a properly designed weights program combined with any number of methods to increase fitness/conditioning (of which spinning could be one).

Again as stated - if i had 2-4hrs to spend per week on getting my or my clients bodies into tip top shape doing any more than 30-60mins of that as a spinning class would be the absolute limit and to be honest I would make it more like 30mins (15mins x 2 per week).

Spinning is a tool in the same way running,skipping or swimming is but sometimes when fat loss and transforming your body is your goal then there are farrr better tools for the job. e.g. a good weights program with the focus on getting stronger and using basic lifts, metcons, cadio intervals, foam rolling, stretching etc

How does foam rolling come into this?

Hanley

Khannie wrote: »

You're not seriously trying to argue that skipping is bad news, are you?

Skipping on concrete: Maybe not so great. Skipping properly on mats or a wooden floor = totally grand. You're absorbing the impact with your calves instead of your knees (or you're doing it wrong).

Someone who's NEVER skipped before, is probably overweight, and not coming from an athletic background jumping into 30 minutes straight of skipping is a f*cking stupid idea and a great way to destroy yourself, imo.

Would you not agree?

Khannie

Sure they wouldn't last 30 minutes. I agree that it's important to learn how to skip before skipping, but I think that applies to nearly any exercise.

Hanley

Khannie wrote: »

Sure they wouldn't last 30 minutes. I agree that it's important to learn how to skip before skipping, but I think that applies to nearly any exercise.

YEah but you can break it up into sets to cover 30 total minutes... As I've done. It f*cked up my shins something fierce.

Skipping's relatively high impact, and you wouldn't tell someone who's brand new to run sprint intervals for 30 minutes without adequate preparation, so the idea of telling them to bash their body's for 30 minutes with skipping is brutal advice, again, imo

Transform

johnn wrote: »

How does foam rolling come into this?

1. recovery - the faster/better you can recover from workouts the sooner you can get in another session

2. Improved muscle tissue quality - the better the tissue quality the better your movements will be thus allowing you to get more out of your sessions

3. Not as tight - when you foam roll regularly you just generally feel better which is great from a motivation to train or get your arse up off the sofa perspective

- would not recommend 30mins of skipping for anyone though 1-4mins bursts are grand. Throw in a few double unders and away you go

Hanley

Do double unders burn more kcals than regular skipping?

Transform

Hanley wrote: »

Do double unders burn more kcals than regular skipping?

no idea but did this workout recently and kicked my a$$

10 pull ups
20 KB snatches 24kg per arm
30 double unders

x 3 rounds.

Certainly feels a whole lot harder.

Double unders on their own = not too bad
as part of a metcon = things get a whole lot harder

Hanley

Transform wrote: »

no idea but did this workout recently and kicked my a$$

10 pull ups
20 KB snatches 24kg per arm
30 double unders

x 3 rounds.

Certainly feels a whole lot harder.

Double unders on their own = not too bad
as part of a metcon = things get a whole lot harder

You're still only really getting the hang of them tho??

THere was an interview with Spealler a while ago where he said he's so used to them now that tey basically feel like a rest in the middle of a tough metcon!!

dartstothesea

If, for a minute, we could just come back to:

wrote:

"In spinning exercise, the body adapts by storing both intra-muscular and subcutaneous fat in the thigh and hip areas to provide a more readily available source of fuel for the aerobic recovery periods. The body figures out, if I store fat there it reduces the time to get to the muscles to provide the energy source. Result: Kobe beef thighs and butt, all plump and marbled with fat inside."

What people agree with this? So while spot reduction is a myth, spot storage isn't?
Does the body only store this fat under the usual conditions i.e. a calorie surplus? What's 'marbled' supposed to mean exactly?
Oh I think I know what it means by marbled. But yeah, those other questions.

Hanley

dartstothesea wrote: »

If, for a minute, we could just come back to:

[/I]What people agree with this? So while spot reduction is a myth, spot storage isn't?
Does the body only store this fat under the usual conditions i.e. a calorie surplus? What's 'marbled' supposed to mean exactly?
Oh I think I know what it means by marbled. But yeah, those other questions.

I knew I heard it, just couldn't remember where. It could be sh!t if it's come from Charlie tbh.

Anyone know of studies?

flywheel

dartstothesea wrote: »

If, for a minute, we could just come back to:

thanks

dartstothesea wrote: »

[/I]What people agree with this? So while spot reduction is a myth, spot storage isn't?
Does the body only store this fat under the usual conditions i.e. a calorie surplus?

yeah can someone find this study, i've asked about elsewhere and no one has seen any

always interesting to read people debating Spinning classes when it usually isn't Spinning... i've done indoor cycling classes in many gyms and only been in a handful of Spinning sessions, but unfortunately been in many random indoor cycling classes taught by instructors who don't have any thorough training or official qualifications resulting in participants who don't know any better and don't get any benefits / results

Transform

Hanley wrote: »

You're still only really getting the hang of them tho??

THere was an interview with Spealler a while ago where he said he's so used to them now that tey basically feel like a rest in the middle of a tough metcon!!

well not exactly a beginner - can string 100 in a row is my current best.

They are the sort of movement that you need to do often but would never say they are a break especially combined with something like pull ups, burpees or box jumps

want to burn 500+ calories?
Answer - do 20mins with weights using loaded lunges, squats, deadlifts, pressing, pulling, core work then do a 10mins metcon.

Foam roll and stretch for 5-10mins - done, repeat often.

Calories burned in the session = win, but more importantly a higher post exercise calorie burn (well much higher than going for a light walk, cycle or run) = win x 2

Overall, it doesnt mean much to burn 500 calories if you go home and eat 600cal extra. Earn those xmas treats

Hanley

Transform wrote: »

well not exactly a beginner - can string 100 in a row is my current best.

:eek:

I remember the days you struggled to do one...

Khannie

Hanley wrote: »

Do double unders burn more kcals than regular skipping?

Double unders are significantly more difficult because you've to jump a lot higher.

Transform

well you have to jump a little higher but if you over jump them they become sooo draining.

E.g.

Apirl 2010 - workout with terrible snatches and jumping wayyyyy to high on the DU

https://www.youtube.com/watch?v=Exk-ax15_pU

November 27th 2010 - better DU and note the feet are not kicking back as much

https://www.youtube.com/watch?v=fY6HJ9Mh2kU

either way both workouts are still going to kick your butt even with inefficient form on the DU (double unders) plus not many people are even going to be able to attempt the second workout unscaled and finish in under 10mins.

I couldnt really care about burning 500 calories to be honest and neither are my clients. they are focused on getting stronger and improving their times on set metcons that i can retest.

If performance increases everything else will also improve. If you are focused on caloires burned etc then you need to shift your focus (well thats what i think)

Hanley

Transform wrote: »

If performance increases everything else will also improve. If you are focused on caloires burned etc then you need to shift your focus (well thats what i think)

Agree. 100%.

Bottle_of_Smoke

Quickest way to burn 500 calories?

---

Hey. Trying to get ripped AFAP. My diet is pretty much as good as can be. I can't reduce calories anymore or I'l just be starving

Just remember mate, if you burn 500 calories in a cardio workout you will be hungrier.