500 Calorie Daily Burnout update!
This is the result from the St Albans Personal Training 500 Calorie Challenge Day 26 - The final day of the fitness challenge!

by | Apr 30, 2015

My 500 calorie burnout is certainly a challenge which I have a real love hate relationship for now. My times in general are getting better, but I am having to push harder and faster - staying consistent but increasing the intensity with every bit of determination I have to do better every day. It certainly has reminded me of the difference between simply doing a workout and training hard to get a result! Visually I have noticed a big difference in my appearance (you'll have to wait another 2 weeks for the photo's I'm afraid!), and my easter 'gut' has certainly disappeared. 

However, my muscles are a bit stiff, I am feeling tired, and a few times I have felt a bit ill (but still done it anyway!). The importance of eating right, sleeping well, and stretching has been crucial to sustaining this. I often struggle when I do not get an early ish night, or if I don’t eat well. Hydration is another key factor. I sweat so much during the burnout that I am having to drink plenty of water to stay cool and hydrated.

To be honest, training this way is giving me a real sense of commitment, achievement, and it’s helping me learn how to stay truly competitive with myself, and it’s also shown me just how hard I really need to work during the time I have dedicated to training. It has already changed my training habits entirely, and I know believe that I have simply not been training hard enough during the time I have set to train. I now have new boundaries and I am able to push myself much further than I thought I could – every single day as well!

I will be taking a rest day on Saturday (yes I know, this will ruin the challenge a bit!), but I won’t have access to my X Trainer whilst away. I will be doing it tomorrow before I go, and when I come back on Sunday night I will also do the challenge, so I will literally only be resting once which is this Saturday. To be honest, I wouldn’t set this challenge to anyone without a rest day or two. Recovery has been an issue but it’s not prevented me from doing the challenge so far. 

One of the questions has been answered for sure. Is it possible to burn 500 calories in less than 20 minutes? Yes, absolutely! I have achieved this within 15 days! If I can do it, then anyone can do it! My cardio is certainly been a neglected area of my fitness over the years, as I much prefer resistance training. So I know that anyone else in a similar boat can achieve this. I have had to use strategies such as:

  • Starting with Ta Ba Ta for 10 minutes, and then 10 minutes consistent pace
  • Starting with consistent pace for 10 minutes, then Ta Ba Ta 
  • Increasing/changing Ta Ba Ta sprint time (i.e. 40 seconds sprint, 20 seconds rest)
  • Warming up before doing the challenge (sometimes I have tried to do it without a warm up – something I have stopped doing and I do not advise. It doesn’t help at all. Always warm up)

 

I am doing this on top of my usual resistance training too, so I am most likely (most definitely) burning more than 500 calories a day. This challenge was not intended to replace your usual workouts, but to add to it. 

500 Day 16 result

500 Day 16 result

Do I believe this is sustainable? Certainly not every single day without a rest. But many athletes or serious competitors out there are training 5-6 times a day and are burning a lot of calories too. This differs in that you are working as hard as you possibly can at a consistent rate for 20+ minutes, which is a huge demand and stress on your body.

With each day I just find it hard to believe I can push myself any harder. But clearly I am getting stronger because from somewhere I am developing the strength to better each time. As long as I can maintain burning 25 calories or more each minute then I know I am on target to make 500 calories in 20 minutes. Here are my times so far:
 

 

 

 

Day | Time

1     00:28:29

2     00:24:58

3     00:24:13

4     00:21:02

5     00:21:13

6     00:21:29

7     00:21:12

8     00:21:35

9     00:20:56

10   00:20:53

11   00:20:30

12   00:21:31

13   00:20:49

14   00:21:49  <— felt really ill here!

15   00:21:44

16   00:19:55

17   00:19:49


Day 14 and Day 15 I really had nothing to give! But the main thing here that I am absolutely loving is that I have a daily target which I can set for myself, which I can work hard it, and which I can see is making my training far more effective. Whatever you are currently training for, I highly recommend setting targets, work hard to achieve new PB’s (personal bests), record your results (very important), and especially if you’re looking to lose weight or change your appearance (i.e. going for 6 pack abs) then do record your progress by taking pictures! Keep a daily record of your progress – this has been the one thing that has kept me going more than everything else.

More updates to follow soon! 

SHARING IS CARING