Tag: Blog

3 High Calorie Burning Exercises That’s Not Running

Before we start, these numbers are not exact across the board. When exercises, the number of calories you burn depends on a lot of factors:

  • Pace / Speed
  • Intensity
  • Your Weight & Height
  • Duration of Exercise

Everyone is different, and the amount of calories you burn is very individualized. So, I will be talking about averages and estimates.

Lets get into running. An 150lb person, (we’ll call him Tony S.), running a 10min/mile pace will burn between 600-700 calories in an hour. Which, is A LOT! But, not everyone is a runner. Some can’t, for physical reasons. Some, just don’t want to. Also, understandable!

Let’s get into some high calorie burning, not running, alternatives. (The above factors still play a role in the amount of calories you’ll burn)

1. SWIMMING

Tony can burn around 400 calories swimming at a moderate pace, and upwards of 700+ calories swimming at a higher intensity.

The numbers are high because swimming does require your full body to move and work. And swimming is a great option if your body can’t take on running.

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2. Jumping Rope

Grabbing a jumprope, and doing an hour of steady jumping, Tony will burn 700-800 calories.

While swimming is lower impact, jumping rope is a more high impact exercise. It stresses your joints, muscles, bones. Because, think about it… you’re jumping in the air quickly and repeatedly.

Stretching, doing other exercises to strengthen your body, and listening to your body, are all important when adding longer jumprope sessions to your training.

But, if you go at it smartly, jumping rope is a GREAT, high calorie burning, exercise.

3. Rowing

If Tony hops on Rowing Machine, he’ll burn around 500-600 calories in an hour.

This one has all the factors involved. Not just your own height and weight, but your intensity plays a factor, and your rowing machine resistance setting plays a major role in the amount of calories you’ll burn.

Rowing is a great, low impact, exercise to try to burn a ton of calories. Working just about your whole body.

That’s 3 exercises to try to burn a lot of calories, without running.

Question: what is your favorite form of CARDIO??

Fail To Your Goals

A quick story about someone I trained/coached.

You Can Listen To The Latest 1LIFE1YOU Podcast Here

They had a goal of doing a pull-up. Which, for a lot of people is on their Fitness Goal list.

But the problem was, and usually is, they were not strong enough to get up and do one. Yet!

So, whenever they would come in, we would do our normal sessions. With a focus on overall strength. And at the end of every session, they would go to the pull-up bar and try a pull-up.

First time… no budging. Just hanging for a bit.

And that happened a lot.

We work out. They attempt a pull-up. Nothing.

And nothing.

And nothing.

And a little bend in the arm.

And a little more bend, but not there yet….

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And we just kept working out. Building strength. In their core, arms, back, and grip. Lot of deadlifts.

And one day, after a workout. As they were cooling down. We’re talking, and as normal, they go to the bar.

And without skipping the conversation, they hit a pull-up.

“YOU JUST DID A PULL-UP !?!?” — Me

That’s what failing to your goals is. Yes, you can get discouraged. You can be angry. You can be frustrated. Failing sucks.

But it’s the failures, over and over again, that leads to your success.

-STRONGER EVERYDAY-

You Can Listen To The Podcast On Youtube Here

High Protein Oatmeal Recipe

High Protein Breakfast Oatmeal

Here’s a quick, filling, way to make oatmeal. And get a ton of protein in.

Note:

If the calories is a little to high for your liking, just lesson the amounts (especially the peanut butter)

Quickly, let’s go over some of the benefits of regularly including oatmeal in your diet.

1. High in fiber

2. Healthy grain

3. Good for your heart

4. Cheap in price

5. Reduces type 2 diabetes

6. Reduces bad cholesterol

7. Good source of vitamin b, zinc, magnesium

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What do you need:

3/4 cup oats

1 cup almond milk

1 scoop protein mix

2 tablespoons nut butter

1 tablespoon flax seed

1/2 cup of fruit

That’s it. Add it all together. Heat and mix to your liking. And enjoy.

Quick Macro Breakdown:

71g Carbs

28g Fats

41g Protein

And this is a calorie breakdown, from MyFitnessPal

How do you like your oatmeal??