Studies typically associate calorie restriction with weight loss in body transformation programs. In a research conducted by Lancet Diabetes & Endocrinology, it was found that participants in a diet group lost about 10% of their body weight because of calorie deficit. With this, Dr. Frank Sacks, professor at Harvard School of Public Health, emphasized the necessity for physicians, dietitians, and adults to focus on reducing calorie intake as a weight loss approach.

How Calorie Deficit Works

Calories are the measure of the amount of energy people acquire in food, which the body needs to support all its functions. According to studies, too much calorie intake may lead to overweight and obesity among adults as these components convert to glucose fast, provoking the rapid release of insulin which eventually contributes to weight gain.

The point of being in a calorie deficit program is to limit the caloric intake of the body only into the amount it needs to perform all of its daily functions, and thus, avoid excess glucose which consequently leads to excess fat. To this end, a person undertakes to consume less calories per day, depending on certain individual factors, like sex, age, height, weight, body composition, and physical activity levels. These factors are taken together to estimate the right amount of calories a person needs each day to fully function.

Burning Calories Through A Calorie Deficit Workout Plan

Although limiting caloric intake has been proven effective by several studies for body transformation through weight loss, still, experts advise against cutting too many calories. In fact, studies have shown that restricting calories too severely can lead to problems such as eating disorders. With this, it becomes necessary for people to balance calorie restriction with exercise.

According to studies, when exercising, the body uses more calories for energy, and when people burn more calories than they consume, they eventually lose weight. To aid you in burning calories through physical activity, here are some exercises you may incorporate with your calorie deficit workout plan:

Jumping rope

Jumping rope burns 667 to 990 calories per hour if you jump at the rate of 120 skips per minute. More so when you use a weighted jump rope that would engage your arms and shoulders even more as this allows the body to use up more energy.

Sprinting

Sprinting burns 639 to 946 calories per hour. If you want to maximize your workout, you can sprint at your maximum effort on the stairs or on a hill, then follow with a recovery run.

Running

Running burns 566 to 839 calories per hour at a ten-minute per mile speed. Aside from this, you can continue to burn more through the rest of the day by adding short sprints.

Stationary bike

Making stationary bikes a part of your workout plan will allow you to burn 498 to 738 calories per hour when done at a vigorous pace. To this end, start your routine with a moment of intense pedaling, ideally 100 RPMs or more, followed by a brief exercise as may be advised by your trainer.

Strength training

Performing strength training exercises will allow you to burn 341 to 504 calories per hour. Aside from this, you can get a bonus burn by focusing on compound movements that engage more of your muscles and joints.

Yoga

Doing power yoga burns 226 to 335 of your calories per hour. With its strength-driven routines which incorporate breathing exercises, you will be able to last longer in your workout and burn more.

Know How Much You are Burning

To make sure that you are meeting your deficit, it is necessary to first calculate your Basal Metabolic Rate (BMR), the number of calories required to keep your body functioning. To determine the right sets of workout to burn your calories according to your BMR, book your free assessment now at Alchemy Personal Training and start your body transformation journey through personal training in Wilmslow.