How to Burn 300-500 Extra Calories A Day
Most women are constantly thinking about how to burn more calories. But what they don't know is that they're approaching it all wrong — they actually don't need to run more and eat less, to get that effect.
Really, you don't need to run more to burn more calories? you may ask.
No! Find out the better solution in the video below.
Do You Think That You Have To Do More Cardio To Burn More Calories?
I know that when I was in my 20s, this is absolutely what I thought. That's why I was running 1-2 hours every day, rain or shine. I was skinny, but also really hungry, didn't have my period, and had very little muscle mass. All the things that I now now are signs of a very low metabolism.
You don't want to have a low and slow metabolism, you want it to be fast and flexible!
How To Increase Your Daily Energy Expenditure
There are two ways to go about it. Let's start from the bad option, and then talk about the better one.
Option 1: Do More Cardio
This is what most women are very familiar with: Get on the treadmill, start running, and stop once we've burned 300-400 (500, 600…) calories.
This was me in my 20s too, except that I always ran outside. But I couldn't sit down and chill even for a minute because I was literally thinking: How do I burn calories then?
This is not a long term strategy to burn extra 300-500 calories a day; besides, tons of cardio slows down the metabolism so that eventually burning 300-500 extra calories requires longer and longer runs.
Option 2: Build a Strong Metabolism
This is what many women are AFRAID of, even though this is a much easier way to burn energy. Here's how it works: By building muscle, we burn more calories because our body needs to maintain that muscle. Maintaining muscle requires energy.
How we eat and exercise determines how fast or slow our metabolism is.
We can choose to spend an extra hour running off two cookies, or we can eat a high protein, sufficient calorie diet, and do regular resistance training… The latter allows us to have that occasional cookie and still look and feel the same.
You can literally go from eating 1200 calories a day, running all the time and feeling like you're constantly getting heavier, to eating 2000+ calories a day, maintaining your weight, and having an actually healthy body.
From Cardio and Fasting, to Lifting Weights and Eating 2600+ Calories a Day
Here is an example from one of my clients, S. She used to have a very down regulated metabolism.. She had been doing a lot of cardio and fasting, sometimes up to three days in a row. She was exhausted, her hormones were a mess, and she didn't look like she wanted to look like.
As we started working together, I realized that the way to get her the results she wanted, was to increase her metabolism. You can see the results here:
It Doesn't Matter How Many Calories You Burn In A Workout
It's true. It doesn't matter. What matters a lot more is what kind of signal you are sending to your metabolism: Is it the one of getting faster, or is it the one of slowing down?
I personally never look at how many calories my workout burned because this is not important. What matters is eating enough calories and a lot of protein, plus doing resistance training regularly. Both help to get stronger, increase muscle, and therefore, speed up the metabolism so that you burn more energy even at rest.
If you want to get started, check out my Lean Ladies Calorie, Protein and Workout guide.
Here's what you learn:
- Determine your body goal: Fat loss or muscle gain
- Learn how many calories and protein to eat for that goal
- Learn if you have currently been under or over eating for your goal
- Learn how to put together effective workouts, so that you can stop wasting your time and start doing the workouts that actually give you the results you deserve.
Many coaches would charge a good amount of money for this information but you can get it all for FREE!
Work with me: 1:1 Macro Nutrition Coaching: https://urbanjane.co/macro-coaching-with-kersten/
FREE Fit Physique Guide: https://kerstenkimura.lpages.co/fit-physique-formula/