Can You really burn 10,000 calories in a day? Yes, according to several studies, it is possible to shed up to 10,000 calories in a day but it is not a walk in the park. Consuming 10, 000 calories in a day on its own is a mountain to climb.
According to workout experts and renowned publications including Men’sHealth and Forbes, it is possible to lose up to 10, 000 calories in a day.
One research done by Men’sHealth resulted in a total loss of 9,000 calories in a day following simple exercise routines. If you are looking to lose enormous amounts of weight, you have to be dedicated to the cause. While some of the exercises required to burn 10, 000 calories are very simple, you will need time to achieve the objective.
Let’s first understand the formula before we get into the steps. 1 pound of fat is equivalent to 3500 calories.
Assuming that your body has excess fats and you want to burn up to 10, 000 calories in a day, the result will be losing around 3 pounds in weight. This sounds awesome but to achieve it you need to put in a lot of effort.
According to a workout expert and Men’sHealth contributor, Steve Cook, it is possible for a person to lose up to 130 calories in just 10 minutes walking up the stairs at 3mph. This means that in one hour, you can lose up to 1300 calories just by walking up the staircase.
If you do the same for 10 hours, you will lose up to 13, 000 calories. However, it is not as simple as it sounds. It is not realistically possible for you to walk up the stairs at 3 mph for 10 hours.
Secondly, before the body starts burning calories, it uses the energy available in your muscles; around 1500 calories and that in your liver around 500 calories.
To be able to achieve losing 10,000 calories in a day you must use both diet and workout.
You need to ensure that by the time you are starting the workout, your body is ready to start burning the fats.
One of the best ways of attaining this is by using a ketogenic diet. A keto diet forces your body into a ketosis state; where the body is forced to draw its energy from stored fats.
If your body was already in a ketosis state you will not have to worry about the 1500 calories stored in your muscles or the 500 in your liver. Every hour will be productive contributing to your goal.
Before you get into the routine, your body must be prepared mentally and physically.
According to a Forbes Magazine publication, you must develop a partner of going to bed early and waking up on time. Your body should be well rested before you start.
You should also stay hydrated when going for a serious workout. If you chose to walk, make sure you have a bottle of water with you.
Water helps reduce the pangs of hunger especially when you are on diet. Cold water is also important since it helps burn some calories. In general, make sure you are in good health and state of mind.
2. Get a Fitbit or any other Fitness watch.
To be able to lose the 10, 000 calories successfully, you must monitor your progress every step on the way.
You have to calculate everything right from the water you drink. Net calorie loss = Calories burned – calories consumed.
You can not achieve a10, 000 calorie loss when you are also consuming 10,000 calories in a day.
Your calorie intake should be at near zero. To be able to make calculations concerning your workout; calories lost and calories gained, you must have a fitness tracking device.
A workout watch or any gadget that can capture your heartbeat, your breath, your calories and much more.
The device will help you understand your best calorie hour and how much activities you can do in a day. Definitely, not everyone can achieve the demands of a 10,000 calorie loss workout.
Your gadget will help you understand your limits. If you were targeting 10,000 calories in a day and it turns out you can only attain 7000, you are still making huge progress. The main aim is to cut weight not to kill yourself.
3. Walk On The Treadmill
Research shows that walking on a treadmill for about an hour results in 1000- 1500 calorie loss.
If you are an ardent physical exercise enthusiast, you can achieve even better results.
Simply tilt the angle of the treadmill between 6 and 10 degrees. Set the speed of the treadmill between 3.5mph and 4 mph. Within one hour, you will lose at least 1000 calories.
You can schedule your workout into 3 sessions. Have the first session about 3 hrs during the early morning.
Hit the gym again for another 3 to 4 hours in the afternoon and take the last session while going to bed.
Whichever way you choose to do it, try using between 8 and 10 hours of your day just running on the treadmill to burn around 10,000 calories in one day.
If running does not appeal to you try lifting weights. You can lose a considerable amount of calories by lifting weights.
However, you will need to take the whole day to be able to lose 10,000 calories. Go slow to attain around 1000 reps in just 8 hours.
The surprising part is that every lift may result in a loss of up to 10 calories. At the end of the day, if you can attain 1000 reps, you will have lost around 10, 000 calories.
5. Squats and weights
Squatting is probably the best workout on this list. It is simple and targets the core areas of your body.
According to Healthline, 60% of the average human mass is below the waist. If your aim is to burn fats, squatting will help you.
Squat exercises target the abdomen and thighs which are the main fat stores. You can do squats with or without weights and still attain excellent results.
On average, a single squat without weights leads to a loss of 1-5 calories. According to Men’sHealth, an average person can do between 2000 and 3500 squats in a day.
If you choose to go the squatting way, take your time. You should have around 10 hours to exercise without interruptions. To enhance your calorie loss try using light weights.
With a weight of not more than 20 kgs, squat in rounds of 100 and relax. Before you know it you will be at 2000 squats. 2000 squats are enough to help you lose up to 10,000 calories in a single day.
Biking is the proven champion when it comes to fun activities that help you stay fit.
If you are looking to burn up to 10,000 calories, all you need is a good bike. Biking for an hour can help you lose between 700 and 1000 calories. You can achieve even better results by riding on rough terrain.
The good news is that you do not even need to ride far. Look for a short route where you can cycle for hours. Cycle for about 3 hours during early mornings; say from 5 am to 8 am or if you’re feeling lazy there are awesome home bikes that will work just as well.
Take the other session in the afternoon. You can burn up to 10, 000 calories by cycling for about 10 hours in a day which would be fun but also tiring.
7. Boat Rowing
Rowing is another exercise that adds some fun to burning calories. Before you set out to burn 10,000 calories in a single day, take lessons. Learn how to row the boat even with your eyes closed.
Also, learn how to balance your body workout while rowing. Rowing is known to offer the best balance- with the ability to spread the workout effects to the whole body.
Once you are sure you have what it take to row for long hours, find a tranquil lake and set out as far as possible (a rowing machine works just as well). According to a Forbes publication, rowing can help burn between 800 and 1000 calories per hour.
To avoid laziness on the way, sail a long distance from the shore.
You can gain more by rowing upstream in a somewhat turbulent river. Use all your body parts including the legs, core, and arms to help balance the calorie burnout.
Rowing for about 10 hours on a day will help you burn around 10,000 calories. You can take breaks of 1 or 2 hours within sessions. After all, losing 3 pounds in a single day is worth the effort.
Swimming is another way to burn calories that does not need much effort. Generally, swimming burns around 500 to 1000 calories per hour.
However, swimming in cold water is much better since it enhances calorie burning just to keep your core warm. Swimming in cold water for long hours may not be sustainable since the body gets cold easily.
You need to take short sessions of about 2 hours with breaks of about 30 minutes basking in the sun. Do not go swimming on a cold day. Choose a sunny day and dive into some cold water.
Swimming for 8 to 10 hours will help you burn around 10, 000 calories in a single day. Do not be afraid of using a snorkel mask or fins if they will help you swim for long hours.
9. Play Table tennis
If you have played table tennis before you know how intense it can get. This simple game can help you burn up to 10, 000 calories in a single day.
According to Weight Watchers, professional table tennis players lose around 500 calories per match.
Given that table tennis matches only lasts 10 to 30 minutes per game, you can lose more than 1000 calories per hour just playing table tennis.
If you have a friend looking to cut weight as much as you are, use this game to go at it.
The best part is that when you are working out with a friend you motivate each other. Just 10 hour in a day and you will be glad to burn over 10, 000 calories.
10. Stay Cold.
While staying cold will not help you lose 10,000 calories, it will surely facilitate your efforts.
You can wear an ice vest while swimming to help your body burn extras calories. According to Forbes publication, wearing an ice vest alone can help you lose up to 200 calories in an hour.
If you were to combine this with other workout forms such as swimming, you may help enhance your calorie loss.
You can also use other bio hacks such as cryotherapy to help boost your calorie loss.
According to Healthline, exposure to a cold environment does not only help you burn fat but also replaces the yucky white fat with the thermogenic white brown fat.
It is possible to lose 10,000 calories in a single day. Both research and experiences show that losing 10,000 calories in a single day is achievable. However, it is not a walk in the park.
You need to be both mentally and physically prepared for the hard work.
Most people give up on the way while trying to hit the 10, 000 calories in a day. If you are a workout enthusiast, some of these exercises will just be a walk in the park.
However, if you are just starting off, avoid the heavy workouts. Start with simple ones such as biking and swimming.
Tryout each day- testing your resilience before you go for the big numbers. You also need to have gadgets that help you gauge your heart rate, your breath, and your physical stability.
Do not try doing more than your body can allow. If possible, have a friend watch over you as you go for your 10, 000 calorie in a day marathon.
Most importantly, remember to stick to a diet that minimizes calorie intake. There are many diets that help you enhance burning fats. Avoid carbohydrates or any energy adding foods on your day of workout.
Achieving this goal will not be easy especially if you are not used to working out. It should be noted that the 10,000 calorie in a day is just an estimate.
There are individuals who can go past 10,000 calories by some margin while others may fail by a margin. The rate at which you burn calories also depends on your fat stores. Those who have more fat are likely to burn more calories doing these exercises than those with lean bodies.