How Much Exercise To Burn Off Foods You Ate?
By Ivan Nikolov
copyright © 2008 Ivan Nikolov
So, one of your co-workers had a birthday and somebody
brought that chocolate cake at the little party at work. You couldn’t resist
the temptation… and you had a piece. At the moment you had the first bite you
knew that it is going to make you feel guilty for the rest of your day, but
nonetheless you finished it…
And now, rightfully you feel guilty. Any kinds of thoughts are passing trough
your head – you can see yourself getting bigger in the waist or hips, you can
even see yourself not fitting in your pants the next morning…
What should you do now...? Another thought, but this time a brighter one –
there might be a resolution, there might be something to help cope with the
guilt (or at least partially). “I can do some extra exercise today to try to
make up for the extra calories”, you are thinking.
But how much calories were there in that chocolate cake, and how much exercise
will it take to burn off these extra calories? Follow the two steps below to
find that out:
Step One: Find how much calories the “sin” food contains. Go
to CalorieKing.com and search their huge foods database under the “recipes,
article and resources ” tab.
Step two: Determine how many calories you burn an hour,
performing your favorite physical activity.
To lessen your work, I put together a table with the most
common activities and the calories burned for each hour:
|
Activity
|
Cal/kg/hour
|
Cal/LB/hour
|
|
Running,
10 min/mile
|
10.0
|
4.5
|
|
Stationary
bicycling, light effort
|
5.5
|
2.5
|
|
Circuit
training, general
|
8.0
|
3.6
|
|
Basketball,
game
|
8.0
|
3.6
|
|
Weightlifting,
powerlifting or bodybuilding, vigorous effort
|
6.0
|
2.7
|
|
HIIT
sprints/walking, inclined treadmill
|
13.0
|
5.9
|
Example:
Let’s say you weigh 150LB (~68kg) and you like running at
the speed of 10min/mile. With this type of physical activity you will burn 675
Cal for one hour (4.5 x 150).
Now, suppose the chocolate cake you ate at that party at
work had 370 Cal. After doing the simple math it turns out you will have to run
33 min. (675 / 60 = 11.25 -> to determine how many calories you expend for
one minute; 370 / 11.25 = 33 min).
It’s easy to do these calculations, but the work that you
have to do to offset the extra calories is not that easy…Here is a surprise for
you…
I prepared another table. It contains the most common (and
eaten) “sin” foods and the time it takes a 150 LB person to burn the same
amount of calories for each of them, doing running at 10min/mile:
|
“Sin”
Food
|
How
Much Running at 10 min/mile
|
|
McDonald's
Big Mac
560 Cal
|
50 min
|
|
Burger
King Double Whopper
900 Cal
|
1 hour 20 min
|
|
Wendy's
Big Bacon Classic
580 Cal
|
52 min
|
|
Coca
Cola (Coke) Classic (can)
140 Cal
|
12 min
|
|
Cheez
It Crackers: Original (1 package)
1440 Cal
|
2 hours 8 min
|
|
DiGiorno
Pizza, Frozen: Cheese Stuffed Crust, Four Cheese (1 slice)
360 Cal
|
32 min
|
|
Kwik
Trip’s Chocolate Covered Glazer Donut (1 donut)
220 Cal
|
20 min
|
|
Mrs.
Smith's Carrot cake w. cream cheese frosting (1/6 cake – 1 piece)
300 Cal
|
27 min
|
|
Muffins,
Blueberry, commercially prepared (1 extra large)
465 Cal
|
41 min
|
|
Sara
Lee’s Caramel Applenut Deep Dish Pie, frozen (one slice - 1/9 pie)
370 Cal
|
33 min
|
|
Potato
Chips plain, salted (1 bag)
1242 Cal
|
1 hour 50 min
|
|
Godiva
Chocolate: Truffle Amaretto
(1 piece)
110 Cal
|
10 min
|
|
Hershey's
Cookies 'n' Crème (1 package)
300 Cal
|
27 min
|
|
Ice
Cream: Regular (10% fat) (1/2 cup)
201 Cal
|
18 min
|
Surprised about how many calories there are in some of the
foods that you’d normally eat?
Alright, stop worrying now. Follow steps one and two from
this article. After you are done with your calculations, put on your running
shoes, grab a bottle of water and… off to the nearest jogging location. You’ve
got some serious running to do.
ABOUT THE AUTOR
Ivan Nikolov, an accomplished natural bodybuilder shares a
wealth of information on Natural
Bodybuilding and Sports
Nutrition on his website www.IvanNikolov.com.
Start using his comprehensive Free Nutrition
Software today!
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