Burn More Calories for Lose Weight

There are many ways to burn calories. Most of them only think of sports. But your body actually burns calories all day. Even if you’re on the sofa, at your desk, or even at night asleep, there are many ways to burn calories. Most of them only think of Sported. But your body actually burns calories all day. Even if you are sitting on the sofa, at your desk, or even at night in your sleep.

Well, if you just sit relaxed on the couch and watch TV or read something, you won’t burn a lot of calories. In order to burn 100, 200 or even more calories per hour, you have to be physically active – ideally with sport.


Well, if you just sit relaxed on the couch and watch TV or read something, you won’t burn a lot of calories. In order to burn 100, 200 or even more calories per hour, you have to be physically active – ideally with sport.

If you work up a sweat on the cross trainer or jogging, you can burn a good 200 calories in 30 minutes. Exactly how many there are depends on a wide variety of factors. Age and gender play a role in the basal metabolic rate, and of course weight and how many muscles you have.

However, one thing is clear: the more muscles, the more energy is burned. The best thing about targeted training and more exercise is that it also promotes muscle building. This in turn promotes the so-called after burn effect. This means that the body continues to burn calories even when it is resting.

Of course, the intensity is also a factor: When cycling at a leisurely pace, fewer calories disappear than when you cycle really fast through the area.

You haven’t kept up such a fast pace for long? No problem! An effective and easy way to burn lots of calories quickly is what is known as interval training.

How Many Calories Do Muscles Burn?

If you want to lose weight, you should build muscles. Why this is so and how many calories are really banished by muscles, explains Prof. Dr. Ingo Forbore, university professor for prevention and rehabilitation in sport at the German Sport University in Cologne, here in the video.

How is the body’s energy requirement made up?

One often hears the term basal metabolic rate. However, this is only part of the description of the body’s energy needs. Roughly, it can be said that the basal metabolic rate describes the amount of energy that the body needs to function, including for vital tasks such as breathing.

The so-called power conversion describes the energy that is consumed in addition to the basal metabolic rate. This not only means mental and physical activities such as reading or running, but also pregnancy or temperature compensation, for example.

In simple terms, the basic and performance metabolism then results in the total turnover – this is the total amount of energy that the body consumes per day.

Burn calories through exercise

With endurance sports you will achieve the greatest success in a short time. More calories are burned here than with yoga or light weight training on the machines. But don’t just focus on that. Because with quieter sports you build muscles. And as already mentioned, they burn a lot of calories even when they are resting.

Which sport burns a lot of calories?

Calorie consumption in various sports at a glance:

  • Jog for 30 minutes: approx. 260 kcal at a slow speed
  • 30 minutes of walking: approx. 270 kcal at a firm pace
  • 30 minutes cross trainer: approx. 160 kcal
  • 30 minutes of strength training: approx. 190 kcal
  • 30 minutes of inline skating: approx. 230 kcal
  • 30 minutes of spinning: approx. 260 kcal
  • 30 minutes (breast) swim: approx. 300 kcal at a brisk pace
  • 30 minutes of squash: approx. 410 kcal
  • 30 minutes of cycling: approx. 310 kcal at medium speed
  • 30 minutes of aerobics: approx. 270 kcal
  • 30 minutes Tae Bo: approx. 220 kcal
  • 30 minutes of aqua aerobics: approx. 130 kcal
  • 30 minutes of yoga: approx. 90 kcal
  • 30 minutes of Pilates: approx. 100 kcal

Author: shahida

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