Bob Does 100 Burpees and 5km Run – Which is Better for Fat Loss? Two Middle-Aged Men Test It Out
Every person who wants to lose weight wants to find a method that is both simple and effective. Some say that losing weight requires aerobic exercise to burn fat, and running is the most suitable. Others say that to lose weight, you can try burpees, because burpees are said to be fat killers. So how much difference is there between burpees and running for fat loss? The two fat uncles, Tom and Bill, are ready to reveal the answer in person.
The two uncles are called Tom and Bill. Tom challenged himself to do 100 burpees every day, while Bill challenged himself to run 5 kilometers every day, for 30 days.
After the challenge began, Tom started his burpee journey on the first day. At the same time, he measured his weight as 91.2kg and his body fat rate as 19.8%. Tom, who was trying to challenge himself for the first time, found burpees very difficult. When he managed to complete 10 sets at a time, he felt his heart rate and breathing almost reaching his physical limit, and he had to reduce the number of sets. At its lowest, he could only complete 5 sets per group. Tom spent about an hour and a half to complete 100 burpees on the first day, and he felt very sore in his muscles the next day.
As the challenge progressed, Tom no longer had muscle soreness after a week, and he began to adapt to the action. By the tenth day, Tom's time to complete 100 burpees had been reduced to about 30 minutes. At this time, his cardiovascular function and sports ability had improved significantly. Tom felt that his physical fitness had improved a lot, and his sleep quality had become better than before. He felt that he had lost a lot of weight, and he was looking forward to measuring his weight after the challenge.
30 days later, Tom, who had completed the challenge, stood on the weight scale again. His weight dropped to 88.9kg, which was a decrease of 1.3kg. Although the weight decrease was not much, his body fat rate dropped to 18%. Tom, who had completed the challenge, said that exercise had made him feel better, and he would continue to exercise.
On the other hand, Bill ran on a treadmill every day. Except for the initial period of needing to run for a while before resting, he basically ran 5 kilometers in a few days. Bill said that at first you will feel that 5 kilometers is very long, and it feels like you can't persevere for so long. Once you get used to it, there's no such feeling. You just need to take your steps and breathe evenly. It didn't seem so difficult. At the same time, Bill controlled his daily food intake to 1500 calories. After 30 days of effort, Bill's experience was from the original 107kg to 98.5kg. Bill lost 8.5kg. From the picture, it's obvious that his stomach was reduced a lot, and the effect was pretty good.
So, from the results, burpees lost 1.3kg, while running lost 8.5kg. Is this really the case? I think there are too many different factors that cause the results to vary. From a scientific point of view, the calories burned in a unit of time by burpees is definitely higher than running. A large reason is that Tom did not control his diet, while Bill strictly controlled it. At the same time, 1500 calories of food per day was far beyond Bill's body requirements, so he lost weight quickly. Another reason is that Tom performed burpees every day, and his body adapted to the action, mastered more action techniques, and the same action burned less energy. The less skillful the action, the more energy is consumed.
Finally, summarize:
First: for faster weight loss, diet must be controlled. If you don't control your diet, no exercise can give you a noticeable effect, while diet control is good, and regular exercise will have a good effect.
Second: to improve the efficiency of fat loss through exercise, you should try different exercises. If you always do the same exercise, the effect will become worse. Different time periods use different exercises, which will keep the fat loss effect good.
Action recommendations
So, what simple exercises can you do at home to reduce fat? There are actually a lot, here's a set of exercises you can try at home.
Training method:
- Complete all exercises as one group, with 10-15s rest between each exercise
- Do 10-20 reps of each exercise, take a 1-2 minute rest after each group
- Recommend 3-5 groups each time, train 4-6 times a week, respectively.
- Simple stretching after training, relax the body.
Action one: high kicks 30s
Action two: push-ups
Action three: burpees
Action four: squat jumps
Action five: side plank jumps
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