How to Burn 1000 Calories in your Workout

A lot of personal trainers will tell you that adding muscle is the way to go in order to increase fat loss in the body, but really there is more to understanding the relationship between muscle gains and fat loss.

The truth of the matter is lean tissue is difficult to add to your body. Many trainers will tell you that you want to increase muscle because this will increase your resting metabolic rate, but in actuality the extra calories burned per day by an additional pound of muscle is limited.

For this reason fitness enthusiasts should be looking more into the metabolic cost of exercise or the total calories spent during a training session. Now I’m not arguing that adding muscle is not a good thing for overall fat loss and long term weight management. Of course it’s a great thing, but every individual has different potential when it comes to adding muscle to their frame and some people just don’t have the genetics for massive gains.

We also know that the affects of actual added muscle mass is not as significant as calorie overall calorie expenditure.  Even still, muscle gains come quite slowly for most people and so when you’re looking to lean out it’s going to boil down to calories in versus calories out and total expenditure.

If burning body fat is your goal and getting lean and strong is the results that you want then it’s time to crank up that furnace. It’s important to understand that maximizing total calorie expenditure during a workout is a good thing. More calories burned the less potential to store those calories as fat. Of course your exercise program should be coupled with a healthy and balanced diet.

Training for fat loss:

Anyhow, back to the metabolic cost of exercise. When you’re training for fat loss then your intensity needs to be high. Now that doesn’t mean you have to be nearly passing out throughout the workout or during every session. There should be proper rest periods and recovery applied in an interval fashion, but the challenges that you provide your body should be of higher intensity, meaning you should have exercises that challenge stability through multiple planes, balance and coordination. Constant variability is one of the keys to increasing your body’s overall recruitment of muscle.

Exercises to burn fat:

Why should you do exercises that challenge stability, balance and coordination? Well the brain is very important to your overall fitness. The more neural connections you build between your brain and muscle the better control your body has over movement. As your body learns to recruit more motor units it also begins to utilize more energy as you are activating more muscle to do tasks. The reason that challenges are constantly needed and layered in a workout is because your body adapts quickly and will find the most energy effective method of accomplishing a task. Keeping the body off balance and confusing the muscle is an important stimulus for growth and total calorie expenditure, increasing metabolic cost of your workout.

These are the principles that some of the top coaches are using to get the most out of their athletes and refine their bodies into lean, high performance machines. Everyone is an athlete deep within so step it up and get your body revving to a higher degree. Burn those extra calories and shed that extra fat.

Rich Thurman, MA, CSCS, CPT

Rich Thurman MA, CSCS, CPT is a Health & Performance Coach and Personal Trainer in from the United States, residing in Bangkok. Co-founder of Active Lifestyle Co. Ltd, Rich has worked with hundreds of people, from collegiate level athletes to every day people helping them reach their sports and lifestyle goals. With a focus on a holistic health approach, providing accountability and structured exercise programs for kids and adults, Rich has successfully helped many people transform their lives and perform better, maximizing their abilities in sports and life. Rich graduated Pre Med from UCLA with a Bachelors Degree in Physiological Science and obtained a Masters Degree in Sports Management from USF. He is a Certified Strength and Conditioning Coach with the NSCA and a Certified Personal Trainer. Author of various publications dealing with sports training and nutrition, Rich brings a high level of professionalism to the Bangkok Personal Training arena:

3 thoughts on “How to Burn 1000 Calories in your Workout

  • October 22, 2011 at 4:23 pm

    What type of activities and for how long?

  • December 7, 2010 at 7:14 pm

    Hmmmm…you didn’t mention anything in your post about the specfic exercises that you would do to burn a thousand calories in one workout…also you didn’t mention the length of the workout…one hour two hours? are you talking about a trained athelete or a beginner trainee…the vagueness in your post leads to skepticism…

    i have disagree with your premise here rich…

    “you should have exercises that challenge stability through multiple planes, balance and coordination. Constant variability is one of the keys to increasing your body’s overall recruitment of muscle…”

    so are you talking about dancing here:)

    it seems that you lack an understanding of how the energy systems work…

    a typical one hour personal training session with a client who is no longer in the pre-conditioning phase of training…should burn an average of 500 to 600 calories…and those aren’t going to be calories burned from the oxidative pathway…in resistance training the trainee uses the atp and the glycogen pathways…we’ll call it…anaerobic metabolism…

    i’ll take a step back here and just add that…in relation to muscle recruitment…simply muscle fibers are fully activated in the stretch position…

    looking forward to your response…
    thanks for allowing my comment…
    enjoy the rest of your day…
    Spartan Training…

  • November 21, 2010 at 10:19 am

    I’ve already bookmarked your post, Rich!

    The best cardio exercise is simply the one you will do day in and day out consistently. I like to bring it when I’m doing my cardio exercises. In particularly I like to do jumping moves.

    – Michael


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