Exercise to burn off junk food

You’ve decided to get in shape for this summer, but cutting down on junk food isn’t part of the decision. So how much exercising does it take to burn off the calories from a Big Mac? How about a soft drink or a glass of beer? To help you with your “get fit” goals, we estimated the amount of exercise you should do to burn off the different types of fast food and the beverages that go with it.

We know that junk food is high in calories and low in nutrition, but how much workout is enough to burn it off? Men have a recommended daily calorie intake of 2500, while women need 2000, to maintain a healthy weight. That doesn’t mean you should cut off junk food completely, you just need an effective routine to combat the calories.
By following this workout programme you can stay strong, fit and healthy while enjoying fast food from time to time. 


junk food

If you have a Big Mac from McDonald’s, you are consuming 490 calories and 24 grams of fat. This mean that if you are man, you should do 40 minutes of cardio and 55 minutes of weightlifting. Women are looking at 50 minutes of cardio and 70 minutes of weightlifting.


junk food

What about those delicious french fries? One large portion of McDonald’s fries contains 460 calories and 22 grams of fat. That means that this pleasure will cost you 40 minutes of cardio and 55 minutes weightlifting if you are a man, and 50 minutes of cardio and 65 minutes weightlifting if you are a woman.


junk food

To complete this meal, you will probably get a Coke as well. One can of 330 ml Coca Cola has 139 calories and no fat, but tons of sugar. Men will have to do 15 minutes of cardio and 15 minutes weightlifting, while women will do 15 minutes of cardio and 20 minutes of weightlifting.


junk food

One regular pizza Margherita has 680 calories and 25 grams of fat. To burn these calories, you will need 60 minutes of cardio and 80 minutes of weightlifting (for man), 70 minutes of cardio and 95 minutes of weightlifting (for woman).


junk food

If you prefer KFC, 3 chicken pieces have 726 calories and 42 grams of fat. For this pleasure you will have to stay longer at the gym. To burn this meal, man will have to do 65 minutes of cardio and 85 minutes weightlifting, and woman will have to do cardio for 75 minutes and weightlifting for 100 minutes.


We know fast food is bad, but after all, everything’s fine in moderation. Of course, you’ll need to refuel afterwords, so depending on your goals, you’ll want to substitute those junk foods for some healthy alternatives. It’s all about having a healthy attitude towards your body and eating habits.

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