How to Burn 3,500 Calories a Week
To lose one pound a week, you need to burn 3,500 calories more than you consume. Accomplish this goal with a combination of regular exercise and healthful eating. It's that much easier if you find activities you enjoy and include everyone in the family. Make the effort and you'll see the results on the scale.
Instructions
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Develop an overall healthy lifestyle plan that includes a well-rounded exercise routine and healthy diet. Trying to burn 3,500 calories a week by diet alone will leave you weak and hungry, which can lead to binge eating. Trying to burn the calories by exercise alone can do harm to your body. Reach the goal of burning 3,500 calories a week more than you consume in a healthy manner for best results.
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Reduce the number of calories you consume. Eat more fruits and vegetables, and less fatty meats to reduce calories in meals. Stop drinking soft drinks, or switch to diet drinks to reduce even more calories. Every little change you make to lower-calorie foods will add up and increase your calorie deficit, getting you that much closer to burning 3,500 calories a week.
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Combine several exercises that you enjoy so you do not become bored with your routine. For example, choose from the many cardio workouts, such as aerobics, running or swimming. Dancing, playing tennis and hiking are enjoyable activities that can help you reach your 3,500-calorie goal.
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Hike for two hours to burn around 700 calories. Increase the amount of calories burned while hiking by carrying a backpack, doing uphill hikes and picking up the speed.
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Walk at a moderate pace -- about 3 miles per hour -- for one hour, five days a week, to burn about 950 calories. Walking is one of the easiest and most convenient exercises. Start slowly and build up in speed to burn more calories. Vary the walking landscape to include hills to increase the calorie-burning benefit.
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Jog for three hours a week and burn 1,200 calories toward your 3,500-calorie goal. Increase the time to five hours a week and burn 2,000 calories.
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Mix walking with jogging to burn 1,750 calories in five hours, if you job at least 10 minutes of each hour. Combine a weekend hike of two hours with the walking/jogging routine and you can burn 2,450 calories.
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Swim laps at a moderate pace for three hours a week to burn 1,200 calories.
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Tips & Warnings
Consult a doctor before beginning any exercise routine.
Stop exercise if severe pain occurs.
References
Resources
- Photo Credit Brand X Pictures/Brand X Pictures/Getty Images
