Hey fitness nerds!

Cardio is awful… but everyone should do it.

There are plenty of studies that show that even 10 minutes of daily cardio benefits you greatly.

But if you want to get the most bang for your buck continue reading as we will delve deeper into what exercise to do to burn the most calories in the shortest amount of time.

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IN LESS THAN 10 MINUTES WE WILL COVER:

Weekly Insights:

• The most efficient form of exercise

• Article of The Week: Why are zero-calorie sodas bad for you

• Tips of the Week

• Healthy pasta recipe

What exercise burns the most calories?

When it comes to shedding pounds or maintaining a healthy weight, understanding how different exercises impact calorie burn is crucial.

The list of activities and their calorie-burning potential provides a lot of insight.

Busier individuals may opt in a more intense cardio to burn more calories in a shorter amount of time.

This list is based on an average weight = 155-pound individual. Heavier people burn more calories for the same time and the same activity.

1. Walking (2.0 mph, slow pace): 281 calories

2. Hiking: 422 calories

3. Aerobics, general: 422 calories

4. Swimming laps, light/moderate effort: 563 calories

5. Basketball, game: 563 calories

6. Boxing, sparring: 633 calories

7. Running, 6 mph (10 min mile): 704 calories

8. Jumping rope, moderate: 704 calories

9. Running, stairs, up: 1056 calories

10. Running, fast (8 mph): 1074 calories

It's important to remember that calorie burn can vary with body weight, so individuals heavier or lighter than 155 pounds may experience different results.

Regardless, incorporating a mix of these exercises can lead to significant health benefits, including weight loss, improved cardiovascular health, and enhanced muscular strength.

Overwhelmed by all the information? BusyBody helps you create meal plans, exercise routines, and supplement stack tailored to you an your lifestyle with help from your personalized AI health coach.

Go to busybody.io and enter your email to be able to participate in our exclusive, free beta phase.

Mobile App with an AI Calorie estimator (from a single picture) is coming soon…

Article of the Week

3 Tips for Staying on Track with Your Diet and Exercise

Consistency and sustainability are the most important if you want to achieve any meaningful and lasting results on your fitness journey.

A few tips that worked for me:

1. Do the hardest thing first thing in the morning
   
   for me that is cardio. I start my day with an hour jog followed by weight lifting.
   

2. Make your environment work for you, not against you
   
   get rid of any food that does not suit your diet. Do not tempt yourself. You cannot cheat on your diet if there is nothing but healthy food in your flat.

3. Meal prep
   
   if you prepare your meals - invest money and time, chances are you will eat it and not let it go to waste. Money and time are greater motivators than a diet.

This Week’s Recipe

Vote below to choose the diet for next week’s recipe

Healthy Pasta

Everyone likes pasta. It’s simple, carby, great. But not the best choice if you are dieting.

Here is a healthy version of my favourite - Bolognese.

It is low in calories and high in fibre, because of squash, and high in protein and iron because we are using low-fat lean beef.

This recipe was created in 2 minutes with BusyBody App

Macros

• Total Calories: Approximately 350 calories per serving

• Protein: 24g

• Carbohydrates: 18g

• Fat: 20g

• Fibre: 4g

The Ingredients

1. 1 medium spaghetti squash

2. 1 pound (450g) 5% lean ground beef

3. 2 cups homemade or low-sodium tomato sauce

4. 10 g of tomato puree

5. A splash of wine to deglaze the pan

6. Garlic, minced

7. Onion, chopped

8. Olive oil

9. Salt and pepper to taste

10. Fresh basil or parsley for garnish

11. Low Calorie Mozzarella (optional)

12. Spices: curry powder, paprika. thyme

The Instructions

1. Preheat the oven to 400°F (200°C). Halve the spaghetti squash and remove the seeds. Drizzle with olive oil and season with salt and pepper. Place cut-side down on a baking sheet and roast until tender, about 40 minutes.

2. While the squash cooks, heat a skillet over medium heat. Add a small amount of olive oil, minced garlic, and chopped onion. Sauté until soft.

3. Add the spices and tomato puree. After cooking for another 10 minutes, deglaze the pan with white wine.

4. Add the ground beef to the skillet, breaking it apart with a spoon. Cook until browned and no longer pink.

5. Pour in the tomato sauce, stir to combine, and simmer for about 10 minutes. Season with salt and pepper to taste.

6. Use a fork to shred the inside of the roasted spaghetti squash into noodles and divide among plates.

7. Top the spaghetti squash noodles with the beef and tomato sauce mixture. Garnish with fresh basil or parsley. Add mozzarella to make it even tastier.

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