Do you know how much exercise you need to do to burn off the calories from a McDonalds Big Mac?
Jeremy Ethier wanted to explore whether it was possible to compensate for a bad diet with exercise. To test this, he and 2 of his friends decided to consume their favourite meals from McDonald’s and then use a scientifically accurate calorie tracker to see who could burn off the consumed calories the fastest.
Jeremy Ethier, a renowned fitness trainer and Kinesiology graduate, is the co-founder of Built With Science. His YouTube channel has over 5.5 million subscribers and he delivers clear information with sound background research.
See below how it all went down.
How Much Exercise Do You Need to Do To Burn Off the Calories from A Mcdonalds Big Mac?
Nicole started with 980 calories, Cam had 1,063 calories, and Jeremy had a challenging 1,600 calories to burn. Surprisingly, Nicole realized that his seemingly modest meal of two small burgers and a root beer amounted to 900 calories.
They began their race to burn off the calories. Cam Jones opted for basketball, believing it would make the cardio session more enjoyable. He acknowledged the importance of finding an exercise you enjoy to ensure consistency in the long run.
Nicole, on the other hand, embarked on a leg day, focusing on squats, his preferred workout method. Jeremy discovered through expert advice from Dr. Eric Helms, that Nicole’s strategy might not burn as many calories in the short term but helps preserve muscle mass during weight loss.
Jeremy Ethier chose 3 of the most energy demanding exercises possible divided into lower and upper: intense uphill biking, axe chopping and stairmaster with a backpack to add weight.
After an hour of dedicated exercise, Jeremy and Cam had successfully burned off a significant portion of their consumed calories, while Nicole lagged behind. Eric Helms explained that cardiovascular exercises, like the ones Jeremy and Cam engaged in, typically burn more calories than resistance training.
Jeremy decided to try axe chopping, one of the most calorie-demanding upper body exercises, but soon found it too painful for his hands. He continued his calorie-burning journey with a StairMaster, trying to outpace his competitors.
Cam, meanwhile, burned calories through a mix of cardio exercises (mainly playing basketball and skipping rope) and enjoyed some advantages due to his weight, which led to higher calorie burn. Nicole, despite her efforts, struggled to catch up in the calorie-burning race.
Jeremy later added weight to his exercises to increase calorie burn, but exhaustion set in. He persisted with a StairMaster to reach his goal.
In the end, the ranking was this in terms of how long it took for someone to burn off their calories:
In 3rd place, Nicole Martin as it took her 134 minutes to burn her calories. Jeremy Ethier burnt his calories in 126 minutes while Cam emerged as the winner after burning his calories after 107 minutes only.
Jeremy was impressed by the result, highlighting the importance of enjoying the exercise to maintain consistency.
Jeremy also emphasized that while exercise is essential for physical and mental health, it’s vital to find activities you genuinely enjoy to ensure long-term adherence to a fitness routine.
See it all in the video below.
Maintaining a healthy body fat percentage can have several benefits for your overall health and well-being. Here are some potential benefits of having a low body fat percentage:
- Reduced risk of chronic diseases: Research suggests that having a low body fat percentage may help reduce the risk of chronic diseases such as heart disease, diabetes, and certain types of cancer.
- Improved cardiovascular health: Lower body fat can be associated with improved cardiovascular health, including lower blood pressure and cholesterol levels.
- Improved physical performance: Having a lower body fat percentage can improve athletic performance by increasing strength, speed, and endurance.
- Reduced strain on joints: Carrying excess body fat can put additional strain on joints, leading to joint pain and increased risk of injury. Maintaining a lower body fat percentage can reduce this strain and protect joint health.
- Improved self-esteem and body image: For some individuals, maintaining a low body fat percentage can improve self-esteem and body image, leading to better mental health and well-being.
It’s important to note that there can be negative consequences to having a body fat percentage that is too low, such as hormonal imbalances, decreased immune function, and decreased bone density. It’s important to aim for a healthy body fat percentage rather than trying to achieve an extremely low percentage. Consult with a healthcare professional to determine what a healthy body fat percentage is for you.
To burn fat, you need to create a calorie deficit by burning more calories than you consume. Here are some strategies that can help you burn fat:
- Exercise regularly: Cardiovascular exercise, such as running, cycling, or swimming, can help you burn calories and increase your metabolism. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
- Add strength training: Building muscle can help you burn more calories at rest, as muscle tissue requires more energy to maintain than fat tissue. Incorporate strength training exercises, such as weight lifting or bodyweight exercises, into your routine.
- Increase physical activity: Look for ways to increase your overall physical activity throughout the day, such as taking the stairs instead of the elevator, parking farther away from your destination, or taking a walk during your lunch break.
- Eat a balanced, low-calorie diet: Focus on whole, unprocessed foods like fruits, vegetables, lean proteins, and whole grains. Avoid sugary, high-fat, and processed foods.
- Drink plenty of water: Staying hydrated can help you feel fuller and prevent overeating.
- Get enough sleep: Lack of sleep can disrupt hormones that regulate appetite and metabolism, leading to weight gain. Aim for 7-8 hours of sleep per night.
Remember that sustainable fat loss takes time and effort. Focus on making healthy lifestyle changes that you can stick to long-term rather than quick-fix solutions.