Is this enough exercise a week to lose weight?
dontgiveup2319
Posts: 145 Member
I go to the gym 6 days a week and its usually for 60 mins. Mostly cardio with some weight training. I need to lose 60+ lbs. I do all the classes like Zumba, Body Pump, Grit, Step and Strength, etc. Any advice is greatly appreciated!
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Replies
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Fgs read the stickies. It's so clear that you haven't... they're there for a reason. Here: http://community.myfitnesspal.com/en/discussion/10177910/most-helpful-posts-general-diet-and-weight-loss-help-must-reads#latest
Go read those. All of them.
Weight loss comes from a caloric deficit.
Exercise is for fitness.
Read.
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Weight loss will come from your calorie deficit. Exercise is great and if you are enjoying your workouts then that's fabulous. As long as you are burning more calories than you are consuming you will loose weight so diet will always come first.0
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If you're eating at a deficit, then yes...it's enough; but you can't outrun a bad diet....0
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If you are into being lazy and want to lose weight while on a more streamlined diet then by all means, keep yourself in a deficit. But if you want more "freedom" you should workout mostly with weights to build some muscle tissue in order to burn more calories when sedentary, allowing you to not have to starve yourself to lose weight and also to look better after you have lost 60lbs. I would do 4 1-1.5hr weight training sessions + 4 40min cardio sessions per week either fasted in the morning or post workout.0
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Exercise is great and very beneficial, but you lose weight by eating less. There is no correct answer to your question because we don't know what you eat. You might want to make your diary public.0
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Oh sorry. I'm new to the community blogs lol0
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dontgiveup2319 wrote: »Oh sorry. I'm new to the community blogs lol
this isnt a blog though, this is a message forum for discussing topics.
A blog is a frequently updated online personal journal or diary.0 -
dontgiveup2319 wrote: »Oh sorry. I'm new to the community blogs lol
this isnt a blog though, this is a message forum for discussing topics.
A blog is a frequently updated online personal journal or diary.
As you can tell I don't know what I'm doing. I would delete it if I knew how
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If your logging is in any way accurate, what you're doing is the perfect recipe to lose lean body mass by combining a failure to properly fuel with too much activity for what you're feeding yourself.
Luckily it looks like your exercise burns are wildly exaggerated and your intake is underestimated so the dangerously low net intake might not be as bad as it looks at first glance. Read the stickies ... learn the basics ... fix your logging ... properly fuel yourself.0 -
dontgiveup2319 wrote: »dontgiveup2319 wrote: »Oh sorry. I'm new to the community blogs lol
this isnt a blog though, this is a message forum for discussing topics.
A blog is a frequently updated online personal journal or diary.
As you can tell I don't know what I'm doing. I would delete it if I knew how
Are you changing your diet?
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dontgiveup2319 wrote: »dontgiveup2319 wrote: »Oh sorry. I'm new to the community blogs lol
this isnt a blog though, this is a message forum for discussing topics.
A blog is a frequently updated online personal journal or diary.
As you can tell I don't know what I'm doing. I would delete it if I knew how
Don't worry about deleting it or being sorry for posting it. These are public forums and you are more than welcome to ask questions here. This is actually a basic question that a lot of people ask when starting out. The saying goes, though, that you can't outrun a bad diet. No matter how much you exercise, if you eat more calories than you burn, you will gain weight.
One of the best breakdowns I've seen is this:- For weight loss: calories in < calories out. Eat less than you burn.
- For body composition: get enough protein and do some sort of progresive resistance training
- For overall health: get enough fat, micronutrients, water, sleep, rest/recovery, maybe some cardio.
- For your sanity: don't eliminate a whole group of foods for no medical reason or foods you can enjoy in moderation.
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brianpperkins wrote: »If your logging is in any way accurate, what you're doing is the perfect recipe to lose lean body mass by combining a failure to properly fuel with too much activity for what you're feeding yourself.
Luckily it looks like your exercise burns are wildly exaggerated and your intake is underestimated so the dangerously low net intake might not be as bad as it looks at first glance. Read the stickies ... learn the basics ... fix your logging ... properly fuel yourself.
My food intake is as correct as can be. I weigh everything. As for the exercising, that's what mfp says as I don't really know how to calculate how many calories I burn. I don't think there's really a true way to track that. If there is let me know.0 -
dontgiveup2319 wrote: »brianpperkins wrote: »If your logging is in any way accurate, what you're doing is the perfect recipe to lose lean body mass by combining a failure to properly fuel with too much activity for what you're feeding yourself.
Luckily it looks like your exercise burns are wildly exaggerated and your intake is underestimated so the dangerously low net intake might not be as bad as it looks at first glance. Read the stickies ... learn the basics ... fix your logging ... properly fuel yourself.
My food intake is as correct as can be. I weigh everything. As for the exercising, that's what mfp says as I don't really know how to calculate how many calories I burn. I don't think there's really a true way to track that. If there is let me know.
You can use a Heart Rate Monitor for steady-state cardio. They're pretty accurate for that. Won't help with strength training.0 -
I have a fitbit but it doesn't have the heart rate monitor
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dontgiveup2319 wrote: »I have a fitbit but it doesn't have the heart rate monitor
You don't need one
Fitbit will monitor activity level
You can use MFP database for workouts but suggest logging half the calories it suggests (just click on the calories before entering)
Stick to your calorie defecit across the week
What tincan wrote was spot on
And please don't be afraid to ask questions, it's how we all learn
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If you are interested in reading some informative & helpful weight loss reviews and articles, you should check internethealth.org
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dontgiveup2319 wrote: »brianpperkins wrote: »If your logging is in any way accurate, what you're doing is the perfect recipe to lose lean body mass by combining a failure to properly fuel with too much activity for what you're feeding yourself.
Luckily it looks like your exercise burns are wildly exaggerated and your intake is underestimated so the dangerously low net intake might not be as bad as it looks at first glance. Read the stickies ... learn the basics ... fix your logging ... properly fuel yourself.
My food intake is as correct as can be. I weigh everything. As for the exercising, that's what mfp says as I don't really know how to calculate how many calories I burn. I don't think there's really a true way to track that. If there is let me know.
So you honestly only consumed 844 calories yesterday, 1083 the day before, and just a single banana that you didn't weigh on Saturday?
https://sites.google.com/site/compendiumofphysicalactivities/ ... takes some math but provides gross caloric burn based on research, not advertising claims. Any time a calculator starts saying you're burning well over 10 calories per minute, it is worthy of suspicion. Your reported Zumba burns are on par with what riders burn on mountainous stages of the Tour de France ... low intensity dance moves do not burn that much.0 -
dontgiveup2319 wrote: »brianpperkins wrote: »If your logging is in any way accurate, what you're doing is the perfect recipe to lose lean body mass by combining a failure to properly fuel with too much activity for what you're feeding yourself.
Luckily it looks like your exercise burns are wildly exaggerated and your intake is underestimated so the dangerously low net intake might not be as bad as it looks at first glance. Read the stickies ... learn the basics ... fix your logging ... properly fuel yourself.
My food intake is as correct as can be. I weigh everything. As for the exercising, that's what mfp says as I don't really know how to calculate how many calories I burn. I don't think there's really a true way to track that. If there is let me know.
So are you eating too much to lose weight? I am very lost now
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i lost 80 lbs not exercising i just ate less, exercising will speed it up if you eat eat healthy ang less calories than your body needs to maintain.0
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I do the gym classes. I try to eat 1200 calories a day, some of those days I didn't log everything lol.
I did one of those calculators telling me what I should eat a day and it doesn't seem right...what do you think? It's to lose weight too. I'm having a hard time with food, life getting enough of everything. I just started out on Sunday.
1723 kcal Daily Calorie Intake
20g Net Carbs (5%, 80 kcal)
82g Protein (19%, 326 kcal)
146g Fat (76%, 1317 kcal)0 -
dontgiveup2319 wrote: »I do the gym classes. I try to eat 1200 calories a day, some of those days I didn't log everything lol.
I did one of those calculators telling me what I should eat a day and it doesn't seem right...what do you think? It's to lose weight too. I'm having a hard time with food, life getting enough of everything. I just started out on Sunday.
1723 kcal Daily Calorie Intake
20g Net Carbs (5%, 80 kcal)
82g Protein (19%, 326 kcal)
146g Fat (76%, 1317 kcal)
Which calculator gave you those numbers?0 -
dontgiveup2319 wrote: »I do the gym classes. I try to eat 1200 calories a day, some of those days I didn't log everything lol.
I did one of those calculators telling me what I should eat a day and it doesn't seem right...what do you think? It's to lose weight too. I'm having a hard time with food, life getting enough of everything. I just started out on Sunday.
1723 kcal Daily Calorie Intake
20g Net Carbs (5%, 80 kcal)
82g Protein (19%, 326 kcal)
146g Fat (76%, 1317 kcal)
Which calculator did you use? Is that the amount the calculator said you need in order to lose? If so, how much loss per week is it set up for?
Also, I think those macros are off. Unless you have a medical condition, there's no reason to restrict your carbs anywhere near that much.
I would use the MFP calculator and set yourself up for a reasonable expected weight loss. Depending on your goals, that could be .5 to 1.5/2 pounds per week (the closer you are to goal, the lower your expected rate should be). Let MFP determine the maco split.
Once you have that calorie goal in place, eat back half the exercise calories you burn, especially if you're going with MFP burns.
More importantly, though, clean up the logging. Make sure you log everything (I log my frickin' breath mints). That's the key; you've got to have a good measurement of how many calories are going in.0 -
tincanonastring wrote: »dontgiveup2319 wrote: »I do the gym classes. I try to eat 1200 calories a day, some of those days I didn't log everything lol.
I did one of those calculators telling me what I should eat a day and it doesn't seem right...what do you think? It's to lose weight too. I'm having a hard time with food, life getting enough of everything. I just started out on Sunday.
1723 kcal Daily Calorie Intake
20g Net Carbs (5%, 80 kcal)
82g Protein (19%, 326 kcal)
146g Fat (76%, 1317 kcal)
Which calculator did you use? Is that the amount the calculator said you need in order to lose? If so, how much loss per week is it set up for?
Also, I think those macros are off. Unless you have a medical condition, there's no reason to restrict your carbs anywhere near that much.
I would use the MFP calculator and set yourself up for a reasonable expected weight loss. Depending on your goals, that could be .5 to 1.5/2 pounds per week (the closer you are to goal, the lower your expected rate should be). Let MFP determine the maco split.
Once you have that calorie goal in place, eat back half the exercise calories you burn, especially if you're going with MFP burns.
More importantly, though, clean up the logging. Make sure you log everything (I log my frickin' breath mints). That's the key; you've got to have a good measurement of how many calories are going in.
Ok thank you for your help. The calculator I used was just one on Google. I'm still learning and probably will for awhile. I've just had people tell me to eat under 50 carbs a day.
One more question, what should my percent be on protein, carbs and fat? Right now it's 25% carbs, 35% fats, 40% protein. After I lose weight I plan on bodybuilding0 -
I do gym classes 5-6x a week too and I lost quite a bit of weight! I'm also eating at a calorie deficit though and I weigh absolutely everything. I log everything that I take a bite of. It's become a really great habit, I even weigh my food in my dreams and see how the macros fit into my goals hahaha.
So anyway, the classes are excellent. If you're eating at maintenance or less, then you'll lose weight. You can add strength training to keep as much muscle as possible (adequate amounts of protein is important for this too)0 -
Justthisgirl1994 wrote: »I do gym classes 5-6x a week too and I lost quite a bit of weight! I'm also eating at a calorie deficit though and I weigh absolutely everything. I log everything that I take a bite of. It's become a really great habit, I even weigh my food in my dreams and see how the macros fit into my goals hahaha.
So anyway, the classes are excellent. If you're eating at maintenance or less, then you'll lose weight. You can add strength training to keep as much muscle as possible (adequate amounts of protein is important for this too)
The bolded part is actually what I do, basically. I eat between maintenance and .5lb/week deficit and then I just don't eat back any of my exercise calories.dontgiveup2319 wrote: »tincanonastring wrote: »dontgiveup2319 wrote: »I do the gym classes. I try to eat 1200 calories a day, some of those days I didn't log everything lol.
I did one of those calculators telling me what I should eat a day and it doesn't seem right...what do you think? It's to lose weight too. I'm having a hard time with food, life getting enough of everything. I just started out on Sunday.
1723 kcal Daily Calorie Intake
20g Net Carbs (5%, 80 kcal)
82g Protein (19%, 326 kcal)
146g Fat (76%, 1317 kcal)
Which calculator did you use? Is that the amount the calculator said you need in order to lose? If so, how much loss per week is it set up for?
Also, I think those macros are off. Unless you have a medical condition, there's no reason to restrict your carbs anywhere near that much.
I would use the MFP calculator and set yourself up for a reasonable expected weight loss. Depending on your goals, that could be .5 to 1.5/2 pounds per week (the closer you are to goal, the lower your expected rate should be). Let MFP determine the maco split.
Once you have that calorie goal in place, eat back half the exercise calories you burn, especially if you're going with MFP burns.
More importantly, though, clean up the logging. Make sure you log everything (I log my frickin' breath mints). That's the key; you've got to have a good measurement of how many calories are going in.
Ok thank you for your help. The calculator I used was just one on Google. I'm still learning and probably will for awhile. I've just had people tell me to eat under 50 carbs a day.
One more question, what should my percent be on protein, carbs and fat? Right now it's 25% carbs, 35% fats, 40% protein. After I lose weight I plan on bodybuilding
There are a bunch of different ideologies on macro splits, so you'll have to find one that fits your needs. I just checked mine and apparently they've been reset recently as they're showing 50% carbs, 25% fats, 25% protein, but that's not my preference. I prefer a 45% carb, 30% protein, 25% fat split. There are some calculators out there you can use, but I don't know the best ones. Someone else might want to jump in with a suggestion on that.0 -
No. You can only lose weight by not having a day off exercise for 3 months....0
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When I first started which was a year and a half ago I worked out 8,11 hours a week almost everyday and my diet was eating veggies, fruit, meat, nuts and some eggs. I ate a lot of fish and chicken and ate 3-6 meals a day....I'm a working progress as I'm trying to get back to that again. It's hard when you're not hungry.
I don't think I counted carbs though. By doing this I lost 21 lbs in a month. I also drank about a gallon of water a day. I guess I could workout more than what I do. I don't work so I'm home doing nothing most of the day.0 -
dontgiveup2319 wrote: »When I first started which was a year and a half ago I worked out 8,11 hours a week almost everyday and my diet was eating veggies, fruit, meat, nuts and some eggs. I ate a lot of fish and chicken and ate 3-6 meals a day....I'm a working progress as I'm trying to get back to that again. It's hard when you're not hungry.
I don't think I counted carbs though. By doing this I lost 21 lbs in a month. I also drank about a gallon of water a day. I guess I could workout more than what I do. I don't work so I'm home doing nothing most of the day.
You don't need to cut/count carbs. You don't need to exercise 8-11 hours a week. You don't need to eat clean. None of those things are necessary for weight loss. Do them if they make you happy, but don't think that you must do those things to lose weight. It's just not the case.0 -
So it's only how many calories you eat? I don't understand how you can eat whatever you want and never exercise and lose weight?0
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