The First 250 Calories
Start the day with a 3-4 mile run, or if you prefer use an exercise machine such as elliptical / cross trainer for around 30 – 45 minutes. Keep the intensity to a moderate level. You will be exercising again later in the day. You should aim to burn around 7-8 Calories per minute.
The Next 500 Calories
This will be the main workout of the day. It will be a weight training workout. Thee actual total calories burnt will depend on your strength, so this is just a guide.
This will be an intensive weight training session that will burn a lot of calories and leave you feeling totally exhausted. It is not recommended that you do this on a regular basis, it is just one way to burn a lot of calories in one day. If you are a regular lifter then to burn these extra calories you need to lift more weight that you usually do – add an extra work set with more weight added.
Usually you would split these exercises over 2 or 3 sessions to ensure that you do not overtraining, however, to burn 1000 calories you need to work hard, and that may mean overtraining. You should not do this type of routine every day. If you wish to burn 1000 Calories every day you will have to split your weight training sessions and possible increase the cardio workouts.
Squats: 3 sets of 8-12 reps
Deadlifts: 3 sets of 8-12 reps
Barbell bench press: 3 sets of 8-12 reps
Incline dumbbell press: 3 sets of 8-12 reps
One-arm dumbbell rows: 3 sets of 8-12 reps
Lateral pull downs to front: 3 sets of 8-12 reps
Seated cable rows: 2 sets of 8-12 reps
Dumbbell lateral raise: 3 sets of 8-12 reps
Bent-over lateral raise: 2 sets of 8-12 reps
Barbell curls: 2 sets of 8-12 reps
Concentration curls: 2 sets of 8-12 reps
Triceps push-downs: 2 sets of 8-12 reps
Lying triceps extensions: 2 sets of 8-12 reps
Leg extensions: 2 sets of 8-12 reps
Seated leg curls: 2 sets of 8-12 reps
Seated calf raise: 1 set of 12-15 reps
Standing calf raise: 2 sets of 12-15 reps
This will be very hard to complete. Aim to ensure good form and work hard. You will probably need some intra-workout nutrition to keep you going.
The Last 250 Calories
This will be done in the evening, ideally after a long afternoon rest, maybe a sleep, then some more food and plenty of liquids. A medium to high intensity cardio session of 30-45 minutes should allow you to burn 250 Calories.
The image here shows how 264 Calories were burned with a 30 minutes session on an elliptical. This was at a rate of 8.8 Calories per minute, which is a good steady workout with one sprint at a higher resistance near the end.
This workout can be the same as the morning one or you can increase the intensity to work quicker. Work those muscles and burn more energy. You could do this workout straight after the weight training session. If you do be sure to take an energy drink afterwards to replenish your glycogen levels (otherwise muscle wastage may occur).
1000 Calories Burned Off
Well done, that’s 1000 calories burned off. Now rehydrate, eat some proteins and healthy carbohydrates to refuel the muscles. And sleep well.
Many athletes and bodybuilders routinely burn a lot more than 1000 Calories a day through exercise. With a little extra work and some planning you can quickly increase the effectiveness of an exercise plan to get back in shape. To do this in one session would require a steady cardio workout of around 2 hours 20 minutes, which is something few people have the fitness levels required to perform.
