Lose Weight with the 3,500 Calorie Exercise Weight Loss Challenge
 
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3,500 Calorie Exercise Weight Loss Challenge

 
 

It is common knowledge that there are approximately 3,500 calories in a pound of fat. This is of course an imprecise statement, since the exact number of calories that need to be burned to consume a pound of fat will vary from person to person, based on age, weight, exercise intensity, body metabolism, and other factors.

 

However, as a test, I want to see how hard it would be to burn 3,500 calories in one week purely through exercise. This is not as simple as it seems.

As noted in my post on calories burned while walking, walking a mile can burn 120 calories, depending on your weight and speed. If it takes you 15 minutes to walk a mile, that's four miles an hour, or 480 calories.

Therefore to burn 3,500 calories you would need to walk for 7.29 hours, without stopping to eat! It's easier to consume 3,500 calories than to burn them. For example, take a look at this McDonald's meal:

Meal Item
Calories
Big Mac
560
Premium Crispy Chicken Club Sandwich
680
Large French Fries
570
Vanilla Triple Thick® Shake (32 fl oz cup)
1,110
Hot Fudge Sundae
330
McDonaldland® Cookies
250
Total Calories
3,500

In other words, to burn off this meal you would need to walk over 7 hours! And that's just one meal! So what's my plan to burn 3,500 calories in one week? Simple; I need to burn 500 calories per day for seven days (but you already guessed that, right?).

So here are some 500 "calorie" combinations (based on a 190 pound man):

Monday - Fast walk/ Running on treadmill, half hour (330), Calisthenics (push ups, situps), moderate effort, 1/4 hour (170) = Total Calories 500

Tuesday - Running on treadmill, half hour (370) Weight lifting, moderate effort, half hour (130) = Total Calories 500

Wednesday - Bicycling, including hills, 45 minutes (500) = Total Calories 500

Thursday - Fast walk/ Running on treadmill, half hour (330), Calisthenics (push ups, situps), moderate effort, 1/4 hour (170) = Total Calories 500

Friday - Roller blading, moderate effort, 15 minutes (150) Bicycling, moderate speed, 13 mph, half hour (350) = Total Calories 500

Saturday - Roller blading, moderate effort, 30 minutes (300) Bicycling, moderate speed, 13 mph, 17 minutes (200) = Total Calories 500

Sunday - Bicycling, including hills, 45 minutes (500) = Total Calories 500

Of course there are an infinite number of combinations to hit 500 calories per day. For example, a half hour walk in the morning, and a 45 minute walk at night, would equal roughly 500 calories. The point is this: a week's worth of exercise equals one large meal at McDonald's, so to lose weight a combination of exercise and a proper diet is required.


 

 


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