Why You Run But Can't Lose Weight
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Just in case anyone was taken in, the stuff quoted below is not true. Unless your running economy improves or you lose weight, you will burn just as many calories on your 999th 4-mile run as you do on your first.
It will feel easier, but probably not any easier than your 10th or 20th time, since you'll have adapted to four miles. If you run at the same pace, your heart rate will almost certainly be lower, but that's because your heart will be larger, your capillaries more numerous, and your muscles better at using oxygen. But you will burn the same amount of energy to move your body over the same distance.
Improvements in running economy are possible, but that has very little to do with whether your workouts are always the same.1) Your workouts are always the same….
When you always run the same distance, for the same amount of time, or at the same speed that you always do, your body starts to adapt to the stressor (in this case running) that you are placing on it and becomes more efficient at the activity at hand….
If your body becomes more efficient at the task at hand, in this case running four miles, then you burn less calories per mile as you become more efficient.0 -
What is even worse is that the OP charges people for this info on a daily basis!
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How cow the OP's website has some expensive training plans.
Run because you like to run.0 -
Upstate_Dunadan wrote: »Great article on the topic of conditioning vs. cardio. Fits into the topic in a sideways kinda way. Also it's sure to ruffle the feathers of any cardio lovers out there
https://www.t-nation.com/training/predator-conditioning
I found this creepy and stereotypic, fwiw.0 -
PeachyCarol wrote: »Why You Run and Can't Lose Weight by Peachy Carol
1. You're Eating Too Much
LOL. Nice.0 -
RuNaRoUnDaFiEld wrote: »What is even worse is that the OP charges people for this info on a daily basis!Sabine_Stroehm wrote: »How cow the OP's website has some expensive training plans.
Run because you like to run.
Does anyone have a direct link that shows OP has the website, or is it possible that the OP just hijacked this from the website. I ask because I live near that location and would advise anyone against going to a gym where quakery methods are encouraged.0 -
I gained weight training for 2 marathons. Because I ate too much. The long distance running made me so so hungry and I simply overate.0
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robertw486 wrote: »RuNaRoUnDaFiEld wrote: »What is even worse is that the OP charges people for this info on a daily basis!Sabine_Stroehm wrote: »How cow the OP's website has some expensive training plans.
Run because you like to run.
Does anyone have a direct link that shows OP has the website, or is it possible that the OP just hijacked this from the website. I ask because I live near that location and would advise anyone against going to a gym where quakery methods are encouraged.
The mods removed his link but he still signed it off in his name. I'm not going to post the link as that is what he wants.0 -
RuNaRoUnDaFiEld wrote: »robertw486 wrote: »RuNaRoUnDaFiEld wrote: »What is even worse is that the OP charges people for this info on a daily basis!Sabine_Stroehm wrote: »How cow the OP's website has some expensive training plans.
Run because you like to run.
Does anyone have a direct link that shows OP has the website, or is it possible that the OP just hijacked this from the website. I ask because I live near that location and would advise anyone against going to a gym where quakery methods are encouraged.
The mods removed his link but he still signed it off in his name. I'm not going to post the link as that is what he wants.
Thanks.
This is right down the road from me. I'll add it to the list of local places I'd be wary of.0 -
Upstate_Dunadan wrote: »Great article on the topic of conditioning vs. cardio. Fits into the topic in a sideways kinda way. Also it's sure to ruffle the feathers of any cardio lovers out there
https://www.t-nation.com/training/predator-conditioning
That's ... not a very good article.
I'm not feeling the whole predator thing, for starters. He's dead wrong about some things to boot.0 -
Running is not for weight loss. Pumping iron, and diet are.0
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The following is actually a great article to follow:
http://www.dummies.com/how-to/content/busting-the-great-myths-of-fat-burning.html
Busting the Great Myths of Fat Burning
By Tony Ryan and Martica Heaner from Cross-Training For Dummies
Page 1 of 4
Your body burns either fat or carbs depending on the intensity of your activity. But when it comes to losing weight, calories are calories. You burn fat even when you're in couch-potato mode. Yet, a lot of misunderstanding prevails.
Get ready to break down some of the myths people have about burning fat:
Myth: The body completely shuts off one fuel source when it turns on the other.
The Truth: What has often been misunderstood by both exercisers and exercise instructors alike is that the body relies on both fat and carbs for energy all the time, albeit in different ratios. In fact, as you sit here reading, you may be burning about 50-60 percent fat and 50-40 percent carbohydrates. (Figure out how your metabolism is working in How to Measure Your Metabolic Rate.)
You're not using much of either, however, because the amount of calories you need probably amounts to about one or two calories a minute. If you were to get up and start jogging in place, your body would need to supply you with some quick energy to do so, so the metabolism ratio might shift to drawing upon more carbohydrates, say 70 percent, and less fat, say 30 percent.
If you were to continue jogging, then, in order to preserve the carbs (which can run out since you have limited stores in the body), your body would gradually shift its metabolism ratio again to say, 60 percent fat and 40 percent carbohydrates. From an energy efficiency point of view, it pays to be fit. The endurance athlete would be able to make the shift sooner, and his fat-burning percentage might be 65-75 percent.
However, in practical terms this is purely technotalk, and these ratios don't make a big difference when it comes to losing weight and decreasing your body fat. For the most part, athletes are often leaner not because they might rely on slightly more fat for fuel, but because they practice their sport two to three, or more, hours a day — this burns a lot of calories.
If you had the time, energy, and fitness level to work out three hours a day, being overweight would probably not be an issue. To lose weight, you need to burn more calories than your body consumes and uses every day. Exercise is one main way to burn a lot of calories. But when it comes to weight loss, what matters is how many calories you burn, not so much whether they are fat or carbohydrate calories.
Myth: Exercise done at a low intensity, such as walking, is better at fat burning than other high-intensity activities, like running or cardio activities where you push yourself very hard.
The Truth: In a strict scientific sense, these claims are true because working at a lower intensity requires less quick energy and a higher percentage of fat is burned. But you'll also burn fewer calories than you would if, for the same amount of time, you work out at a harder intensity (running versus walking). If you're trying to lose weight, even though a higher percentage of fat is being used, a lower total amount of fat is lost.
Whether increased fat burning will result in actual weight loss is dependent upon several variables, including the total calories burned (which include both fat and carbohydrate calories) and the total fat calories burned. If you do work at a low intensity, you need to increase the time spent exercising to burn more calories.
What matters most is the total number of calories burned. If you burned 250 calories every day from a short, fast jog, you'd see a bigger difference in weight and fat loss than if you walked every day for the same amount of time.
The number of fat calories you burn isn't that important, because even if you burn a lot of carb calories, these need to be replaced both by the carbs you eat in your diet and also within your body. Your fat stores will be broken down and transformed into carbohydrates when you need fuel. Even if you're burning lots of carb calories and less fat calories through exercise, your fat still inevitably gets used.
It boils — not burns — down to this: During the same amount of time you don't use more calories at lower exercise intensities. If you're trying to lose weight and you have only 30 minutes to work out, you would burn fewer calories walking at a moderate pace compared to walking at a fast pace.
Working out at higher intensities may cause you to burn a lower percentage of fat, but since you burn more total calories, you still use more fat calories. (See Following a Cardio Plan for Weight Loss to get tips on what exercises can help you shed pounds.)
Low- to moderate-intensity exercise can burn a significant number of calories over a period of time. If you aren't fit enough to push yourself to work at a high intensity, or you have a physical weakness that prevents you from doing so, you can still burn a lot of calories by doing low-intensity workouts for a longer period of time.
Myth: Running, cycling, or other cardio activities are more fat burning once you've been doing them for more than 15 or 20 minutes.
The Truth: Technically, once you've been exercising for 15 or 20 minutes, your body has made the shift to using a higher percentage of fat for fuel. But again, if you're trying to lose weight, it's about the total number of calories burned, not necessarily the fuel source.
For example, say that at rest you burn up to 60 percent fat. When you enter the initial phases of intense exercise, the ratio changes. You may now burn only 30 percent fat because your body is using quick-energy carbohydrates. Once the exercise is sustained, the body switches back to using a higher percentage of fat to fuel the movement (up to 75 percent fat).
In this aerobic phase of exercise, a higher percentage of fat is being used for energy. But if you aren't working out for a very long period, you may still burn more total calories and, therefore, more fat calories working out harder.
Put another way, if burning as many calories as you can is the best way to lose weight, even a dummy can figure out which activity of the following is going to give the best results (answer: jogging and sprinting), even though their fat-burning quota is on the low end of the ratio.
Activity
Calories Burned
Fat Percentage
Calories from Fat
Watching TV for 20 minutes
40 calories
60 percent
24 calories
Walking for 20 minutes
100 calories
65 percent
65 calories
Jogging & sprinting for 20 minutes
250 calories
40 percent
100 calories
How to Measure Your Body Fat Percentage (page 2)
(Skipped this part so read it from the website)
How to Calculate Your Body Mass Index (page 3)
(Skipped this part so read it from the website)
Ten Strategies for Cutting Calories Page 4 of 4
Whether your goal is to lose a lot of weight or just a few pounds, cutting your calorie intake will help you achieve your goal. Eating low-fat food important, but cutting calories is more important. Here are some strategies to make cutting calories easier:
•Read nutrition labels: Healthy foods can contain plenty of calories and fat. A container of ramen noodles, for example, packs 15 grams of fat and 400 calories; a bran muffin can top 10 grams of fat and 250 calories. Portion sizes can be deceptively small, too. A serving of sugar-sweetened iced tea contains 60 calories, but each bottle often contains two servings.
•Limit alcohol: Alcohol, although fat-free, delivers 7 calories per gram or about 70 calories per ounce (2 tablespoons). The higher the proof, the more calories alcohol has: 80-proof alcohol averages 65 calories per ounce, and 100-proof alcohol comes in at 85 calories per ounce. The average light beer or 5-ounce glass of wine contains about 100 calories. A typical beer has about 150 calories.
•Use smaller plates: Serve yourself on a salad-size plate, about 8 inches in diameter, rather than on a dinner plate, which is larger. Your portion sizes will be closer to those suggested in the USDA Food Guide Pyramid.
•Ask for the kid size: Kid-size popcorn at most movie theaters contains 150 calories, but a large size can top 1,000 without the butter-flavored topping. A child-size soda (8 ounces) has about 95 calories; a large soda measuring 36 ounces or more contains at least 400.
•Eat proper portion sizes: Nibbling from packages of crackers or eating forkfuls of cake from the platter can add up. Portion out everything you eat onto a small plate or bowl.
Use measuring cups and spoons to portion out a serving onto your dinnerware.
•Eat in the dining room: When you bring plates to the table already filled, you won’t be tempted to pick from serving bowls and platters in front of you.
•Eat slowly: Your brain takes a full 20 minutes to register the fact that your stomach is full. Try putting your fork down and taking a sip of water between bites. Chew your food well and don’t load up your fork or spoon until you swallow what’s in your mouth.
•Fill up on plant food: Fruits, vegetables, and whole grains without butter, dressings, or sauces take up stomach space, leaving less room for denser, high-calorie foods. They also take more time to chew and eat.
Consider the fact that a teeny little pat of butter has as many calories as 3 cups of broccoli or that a 1-inch cube (1 ounce) of cheddar cheese has the same number of calories as 1 cup of bran flakes.
•Switch to low-fat dairy products: An 8-ounce glass of whole milk contains 150 calories, but the same amount of fat-free (skim) milk has only 85. One ounce of regular cheddar cheese has 114 calories, but reduced-fat and low-fat varieties contain 80 and 49 calories, respectively.
Dairy products, such as ice cream and flavored yogurt that are marketed as reduced-fat, low-fat, or fat-free often contain added sugar to make up for the loss of flavor and texture that fat provides. Don’t be fooled into thinking that they provide fewer calories.
•Cook meats with methods that start with the letter B: Broil, barbecue, bake (on a rack), or braise meats, and you save many calories over frying, sautéing, and stewing, because the fat (and therefore its calories) has a chance to drip away from the meat.
Cooking chicken and other poultry with the skin on and removing it after it’s been cooked is fine, because the meat absorbs little of the fat but stays moist.
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Cut & paste of RW blog........community.runnersworld.com/blog/why-you-run-but-can-t-lose-weight
as soon as I saw "starvation mode" it lost all credibility.....0
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