19 Nov
Blog

What Is The Best Way to Burn Calories In 30 Minutes?

Perhaps I should have titled this article, The Best Normally Engagged in Calorie-burning Activities Per Time Unit. After all, you could burn lots of calories by going insane up and down stairs all day until at some point you break down. However, that would not be a practical and safe option.

You could also do a combination of floor-based bodyweight exercises, running, and pull-ups for hours until you literally run out of energy. But who has the time? Not many, and it's not recommended unless you are a psychotic fanatic and financially able to spend valuable time doing it.

This discussion focuses on simple caloric intake versus caloric intake, pragmatic exercise choices, and sensible diet.

Articles for nutrition and fat loss

When it comes to healthy eating, there is already a wealth of great information out there that can help maintain your diet. It takes discipline, but you can if you really want to make changes. Check out these lovely items:

Come up with a realistic game plan

Assuming you can sustain your food intake, here are some realistic workout options using traditional modes and schemes. They are all based on a manageable thirty minutes per session – a length that you will surely find time for if you are serious about making changes. If you're not serious about it, stop reading this.

“(U) you understand that the higher the exertion per unit of time, the greater the calorie consumption. This has a huge impact on your weight gain or weight loss goals. "

With that in mind, why are you reading this?

  • Are you looking for an exercise that will counteract your poor caloric intake?
  • Are you looking for an activity to start your magazine popular exercise regimen that didn't work?
  • Are you interested in what you have to do when you finally cross the line and pursue a sensible exercise program combined with a reasonable food intake?
  • Are you looking for effective options to expand your current results-oriented regime to take it to the next level?

Before you proceed, you should know these facts:

  • In general, ingesting more calories than you are consuming results in additional body fat storage, all other factors being equal. If you exercise and burn X calories but then eat more than X calories plus your daily basal metabolic rate, you are most likely storing more body fat. Stop it.
  • If you follow a high-carbohydrate diet but eat fewer calories in terms of protein and fat, your body may be hampered in optimally developing muscle mass. You may be able to train longer, but your ability to build beautiful, calorie-dependent muscles may be limited.
  • Following a high-protein, high-fat diet and avoiding low-carbohydrate intake can limit your energy storage and decrease your immediate abilities. You may not have enough energy to fuel short-term maximal muscle fiber recruitment efforts. This in turn can limit optimal muscle fiber stimulation and possible impending growth stimulation. Read: You Can Minimize Gains In Muscle Mass.
  • As you grow and have optimal muscle mass percentages (both male and female), you can avoid excessive body fat storage provided your total caloric intake does not exceed your total caloric expenditure. However, your high-intensity exercise efforts may decrease due to a lack of immediate stores of glycogen (carbohydrates) in relation to your exercise or energy needs. Bottom line: You will run out of high-intensity training fuel sooner.

Who wins here? The low-carbohydrate / high-fat and high-protein group or the higher-carbohydrate / normal protein and fat group? Because of a large number of dependent variables, there is no easy answer. But whichever option you choose, your existing scale weight and body composition rating provides marker points for further experimentation.

If you don't already know, you do. Exercise generally does not burn a large amount of stored body fat during activity. Likewise, in activities aimed at maximum calorie burning, no stored (fat) calories are tapped during training, but possibly after training – provided it is combined with a lower calorie intake. It's not huge, but it helps.

Calories burned during normal exercise sessions

When you know that you will either gain or lose weight depending on your energy expenditure (exercise) and total caloric intake (food intake), you understand what follows. These are some realistic calorie burning options that might help, provided you keep the above in mind.

In order of precedence, the following are effective (or ineffective) calorie burning activities based on 30 minutes of activity for a thirty-year-old man who is 190 pounds / 86 kilograms and a thirty-year-old woman who is 125 pounds / 57 kilograms. The goal would be the estimated total calorie burn regardless of specific muscle building workouts (hint, hint).

"In activities aimed at maximum calorie burning, no (fat) calories are stored during training, but may be stored after training – provided it is combined with a lower calorie intake."

Here are the activities, listed from a higher to a lower average calorie consumption:

Interval training on a Versa Climber @ 1:00 difficult /: 30 easy

  • Male = 617 calories
  • Female = 389 calories
  • Note: If you've used the VersaClimber, you know it was a love-hate relationship. It's like a sack of twenty dollar bills used as kindling to cook a delicious T-bone steak over a fire. Yes! Pooh.

Stationary cycle – full throttle

  • Male = 451 calories
  • Female = 285 calories

Resistance circuit strength training @: 45 work and: 20 rest

  • Male = 371 calories
  • Female = 234 calories

Bodyweight exercise circuit

  • Male = 370 calories
  • Female = 229 calories
  • Note: This is as many rounds as possible in 30 minutes of 10 repetitions each of pushups, pull-ups (or maximum), squats, and jumping jacks, with minimal rest between exercises and rounds.

Run at 12:00 p.m. per mile

  • Male = 365 calories
  • Female = 222 calories

Bootcamp class – various exercises and funky dance moves

  • Male = 357 calories
  • Female = 220 calories

Treadmill go @ 5.0 miles per hour

  • Male = 308 calories
  • Female = 211 calories

Traditional strength training

  • Male = 217 calories
  • Female = 137 calories
  • Note: Done with a 3:00 p.m. break between sets, but fully with every set executed

Pilates, pilates woman

Pilates

  • Male = 158 calories
  • Female = 100 calories

yoga

  • Male = 113 calories
  • Female = 71 calories

Find out what works for you

There is a lot of information and potential confusion out there so read and know the facts above. If you exercise more (45 minutes) or less (20 minutes), adjust accordingly. But understand that the more exertion you do per unit of time, the more calories you burn. This has a huge impact on your weight gain or weight loss goals.

“You could also do a combination of floor-based exercises using just your body weight … for hours until you literally run out of energy. But who has the time for it? "

To burn maximum calories to promote body fat loss, exercise hard and create a calorie deficit. To build muscle tissue while also using that new tissue to burn more calories, use challenging resistance training and combine it with a relative calorie intake.

Find out about the types of calories and how they are metabolized. This would include not just protein, fat, and carbohydrates, but the type of each, such as:

  • Low versus high glycemic carbohydrates
  • Saturated, polyunsaturated, unsaturated fats and trans fats
  • Lean versus fatty proteins

Use this information carefully and responsibly to aid you in your training goals.

Check out these related articles:

Photos 1, 3, and 4 courtesy of Shutterstock.

Photo 2 courtesy CrossFit Empirical.

19 Aug
Blog

12 Minutes Review: Watching the Same Show Over And Over

12 minute gameplay review

12 Minute Review: Watching the same show over and over again

RRP $ 24.99

"Experimental and unique, 12 Minutes does away with some classic gaming standards in favor of a stylized, cinematic approach."

advantages

  • Excellent speech output

  • Exciting, mysterious story

  • Sufficiently difficult puzzles

disadvantage

  • Just get stuck

  • Top-down perspective is a pain

12 minutes are a rarity in gaming. It's not like a lot of other things out there, with its unique take on the now ever popular time warp cliché and an all-star cast of voice actors. While there isn't a single cutscene, 12 Minutes is actually one of the most cinematic games I've played in a while. It's overly stylized and practically written like a movie. Luis Antonio, the creator of 12 Minutes, shapes the game like a director does his debut film.

While 12 Minutes looks like a movie, it's not – and it's its characteristics as a game that let it down in the end. That's not to say it's a bad experience. It's experimental and quickly draws you into its mystery. I was over the moon to hear the performances of James McAvoy, Daisy Ridley and Willem Dafoe (especially Willem Dafoe) but because of the 12 Minutes core loop mechanics they stopped being a source of immersion and became an irritation. To be clear, 12 minutes doesn't perfectly do everything a video game should have. However, it is a departure from the norm, and while it fails in some cases, it excels in others.

A night in the cinema

12 minutes is not difficult at first. You are a man, a nameless fool who seems to lead an enchanted life. You have a woman who loves you and she surprises you with the news that she is pregnant. However, an officer shows up, puts both of you handcuffs and kills you. Then you'll be back in your apartment minutes before the cop shows up. The object of the game, apparently, is to escape this loop.

But the 12 Minutes style is not like most games. It's a point-and-click game with an almost exclusively top-down camera angle. It is the first instance in which the style of the game collides with its function. The top-down perspective is harrowing and makes the feeling of being trapped in a time warp even more limiting. Your apartment is not that big, but if you look at it from an eagle's eye you will see how small it is, which creates a feeling of claustrophobia.

The husband will be kneeling on the floor in 12 minutes.

And while this is an impressive use of a top-down perspective, it makes the game a little more difficult in practice. There are times when you are looking for something without knowing that it is hidden under another object or that you need to look at another object to see something else. This is the case with one of the key items in 12 Minutes, a central piece of jewelry that can change the course of the game. I found it out of luck, but anyone else can look for it much longer.

Since the game will repeat itself if you miss your window or take wrong action, you will have to restart.

That doesn't sound bad, but keep in mind that for the whole 12 minutes it took me about five and a half hours to hit. That counts the few times I got stuck looking for the next clue in the puzzle. The downside is that if you get stuck, you don't have to search in just one area. It is a point in time that you must reach. Since the game will repeat itself if you miss a window or take the wrong action, it's time to restart. Fortunately, getting back to the beginning of the loop is as easy as leaving the apartment.

Again from above

The hard part comes after when you have to listen to the same voices over and over to get to the right moment on the loop. The first time I was impressed by the way McAvoy and Ridley played against each other as a married couple – half of whom were in a seemingly impossible situation. Dafoe is the star here, however, showing off the wide range he's developed in films over his decades. His gruff, angry character becomes vulnerable and then paternal with ease, showing off one of the best voice overs I've heard in games.

Dafoe is the star here, however, showing off the wide range he's developed in films over his decades.

But at some point I stopped caring about those carefully written, exquisitely played lines. When I got stuck, all I could think of was getting where I needed to be to solve the puzzle. Fortunately, you can skip the dialogue at 12 minutes, but even getting to where I needed to be just took too long. It went so far that I looked at my phone while clicking the mouse and waited for everyone to finish.

Two people are talking in bed in 12 minutes.

That doesn't even affect the repetitive actions players sometimes have to go through. If you get stuck or if you are trying to find out if you have missed something, you will have to perform the same actions over and over again. Pick up the same items, combine them again and place them in the right places. After doing it for the third time, it becomes clear why someone can easily lose their marbles in a time warp. You keep doing the same thing over and over and expecting something different. I think a certain antagonist once had a word about doing just that.

Role credits

By the time I finished at 12 minutes, I felt bittersweet. The story of the game was not wrapped in a bow; it made me wonder more. I didn't know if my choice eliminated the main conflict of the story, a twist that really left me gasping for breath. The story of 12 Minutes, neatly presented, is a gripping work. But with the whole game, with all of its contradicting parts, I felt like I'd rather read 12 minutes than play it through again.

Three people in the room. Woman dead on the floor in 12 minutes.

12 Minutes is definitely an extremely cinematic title. It's inherently slow, and that will eventually wear down players. There were nights when I had to turn the game off because I faced another run through the loop after not finding anything. However, the first time you walk through some of the game's unique permutations, you will be mesmerized. Its story is compelling and makes you question everything, but it takes a pain to move it forward.

The story of 12 Minutes, neatly presented, is a gripping work.

Our opinion

12 minutes is something unique and experimental, and as with any experiment, there will be some hiccups. As it turned out, the main flaw of this game was that it naturally drains its players of time. But between those moments it tells a brilliant story where you can return to each chapter and choose to rewrite it. 12 minutes is certainly not for everyone, but if you are looking for a change the game is highly recommended.

Is there a better alternative?

If you're looking for some point-and-click and cinema, The Walking Dead by Telltale is unparalleled.

How long it will take?

My run through 12 minutes took me about five and a half hours, but it could easily take more than seven if you're trying to get every success in the game.

Should you buy it?

Yes. 12 Minutes is a game unlike many others out there, and while it may not always respect your time, you'll at least be kept entertained by excellence from recognizable actors.

A clock is ticking in 12 minutes.

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